Changing Seasons, Changing Mood
Do you ever start feeling down when autumn begins?
If you are like me, as soon as the fall leaves start to fall down, so does my mood, energy level and overall motivation. This is definitely not a great feeling, but I’m here to tell you some good news!
Thanks to science and research, psychologists have been able to map out this pattern in people, and have done extensive studies on the causes, signs and treatments on this syndrome they call SAD (seasonal affective disorder).
What is SAD?
As described by psychnet , “SAD is a seasonal pattern of recurrent depression-like episodes that commonly occur between autumn and winter and often happen every year at around the same time.'' SAD can range from very severe depressive episodes, to just a mild feeling of sadness. This syndrome has been well-known for more than three decades, which makes it easier to map out who gets it, what does it look like, and how to treat it.
Who gets it?
The answer to this question is simple yet complicated. The easy answer is everyone can get it, but the complicated aspect comes from certain parameters that can put you more at risk.
Gender
According to research, women are affected by SAD 4 times more than men. The reason why it affects women is still widely debated, some scientists believe it is due to women’s higher estrogen and therefore greater fluctuation of it when there’s less sunlight available, others believe it is due to more sociological reasons like life circumstances and culture.
Age
Another thing to look out for, is age. Research shows that the age of onset is between 20 and 30 years of age, and it is more common in young people. The reason for this is still unknown, and is currently being researched.
Location
The last risk factor we’ll talk about is distance from the equator. SAD has been shown to appear more often on people that live closer to the poles and further from the equator. The reason for this makes tons of sense. The further you are from the equator = less sunlight, especially when the days get shorter during fall and winter. This lack of sunlight affects our vitamin D intake, and also increases melatonin levels (the hormones that makes us sleepy).
Now that we know what it is, who gets it and a little bit of why, let’s talk about what to look out for to recognize when SAD might be coming.
What are the signs?
If you suffer from SAD, you are likely to experience a combination of signs and symptoms, you can range from experiencing a few to a handful of them. Depending on how many signs and symptoms you experience and how severe they are, there are different treatments that your doctor might recommend for you.
Some of the most common signs and symptoms are:
Changes in sleep patterns
Overeating
Weight fluctuation
Social withdrawal
Lethargy
Changes in sex drive
Mood variability And
Anxiety
Like always, if you experience these symptoms you should consult with your doctor and healthcare professionals so that they can give you an accurate and personalized diagnosis of what it could be.
Are there treatments available?
Yes! There are a variety of treatments available that your healthcare professional might suggest you try.
Light therapy
Light therapy is exactly what it sounds like, therapy with light. It involves sitting in front of a light box that mimics natural light. “Generally, the light box should provide an exposure to 10,000 lux of light and emit as little UV light as possible. Light therapy is recommended in the morning for around 30 minutes or as long as your healthcare provider recommends.
Exercise
Exercise is also an extremely effective treatment for SAD, as it does so much more than just treat it. Exercise will help you release more serotonin which will make you feel happier, improve your blood flow, regulate your cardiac rhythm and even help you feel more confident in your daily life.
Therapy
The last treatment we’ll talk about is therapy. Talking to someone can be a really good outlet to be able to express your feelings, feel heard and find healthy ways to cope with them. SAD can feel isolating and endless at times, but with the right type of therapy, you can learn strategies to help you get through those really tough days.
The predictability and repetitiveness patterns of SAD makes it easy for it to be recognized and treated. Now that we know a little bit more about this syndrome, let’s recognize it early this year and get ahead of it before it gets us down!
*This is not a diagnosis or prescription tool, if you experience any of these signs and symptoms consult your doctor for proper diagnosis*