Goodbye Summer, Hello Sadness
Written By: Shepard Stephenson, LGPC
On Sunday, November 5th, 2023, at 2:00 A.M., clocks “fell back,” signaling the end of Day Light Savings Time. While the time change maximizes daylight during regular working hours for many, it ushers in a seasonal shift in mood and behavior for others. The "winter blues" is commonly used to describe a milder form of seasonal mood changes that some individuals experience during the winter months. The “winter blues” are often characterized by feelings of low energy, fatigue, and a slight decrease in mood.
When is it more than the “winter blues?”
While it is true that the “winter blues” share some similarities with Seasonal Affective Disorder (S.A.D.), the “winter blues” typically do not cause significant impairment in daily functioning and tend to resolve independently as the seasons change. Seasonal Affective Disorder (S.A.D.) is a type of depression that is related to changes in seasons, typically occurring during the fall and winter months when there is less sunlight. According to the National Institute of Mental Health, symptoms usually last 4-5 months out of the year and are estimated to affect 10 million Americans. Seasonal Affective Disorder (S.A.D.) is characterized by symptoms such as low mood, lack of energy, changes in appetite, difficulty concentrating, and increased need for sleep. S.A.D is thought to be caused by a disruption in the body's internal clock and a decrease in serotonin levels due to reduced exposure to sunlight. Seasonal Affective Disorder (S.A.D) is most prevalent in higher geographical latitudes.
The treatment of seasonal affective disorder (S.A.D) typically involves a combination of approaches. Here are some recommendations:
1. Light therapy involves exposure to bright artificial light, typically using a lightbox or light lamp. This can help compensate for the reduced sunlight during the winter months and alleviate symptoms of S.A.D.
2. In some cases, antidepressant medication may be prescribed to help manage symptoms of S.A.D. Consultation with a healthcare professional is necessary to determine the appropriate medication and dosage.
3. Talk therapy, such as cognitive-behavioral therapy (CBT), can be beneficial in managing S.A.D. It focuses on identifying and changing negative thought patterns and behaviors associated with the disorder.
4. Engaging in regular physical exercise, maintaining a healthy diet, and ensuring adequate sleep can help alleviate symptoms of S.A.D. Spending time outdoors during daylight hours and maximizing exposure to natural light can also be beneficial.
5. Building a solid support network of family, friends, or support groups can provide emotional support and understanding during the challenging winter months.
It is essential to consult with a healthcare professional to determine the most appropriate treatment plan for an individual with SAD, as recommendations may vary depending on the severity of symptoms and individual needs. If you or someone you know may be experiencing symptoms of Seasonal Affective Disorder (S.A.D.) or simply want support beating those “winter blues,” please do not hesitate to call Hope & Healing Therapy and Wellness Center at (301) 690-8404 to schedule a meeting with a provider.
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