Changing Seasons Change Moods
By Regina Xayarath
Daylight savings is when you turn your clocks an hour back or forward. You “fall back” an hour in the fall, and “spring forward" an hour in the spring. By going back an hour in the fall through the winter, it makes the days feel shorter because it’s dark out by 5pm. This can lead many people to fall into a seasonal depression. I know I get upset that the sun sets earlier in the winter, but I know there’s a difference between that and a serious condition called seasonal depression. By learning about what seasonal depression is, what causes it, and how to help those who have it, there can be more awareness between normal winter blues and seasonal depression.
Seasonal Affective Disorder (SAD), or better known as seasonal depression, is a type of depression linked to the changing seasons. Someone who has SAD knows that it begins and ends at around the same time every year. There are two different types, winter-pattern and summer-pattern, which correlates with whichever season they experience it. Winter-pattern SAD is more common. Symptoms typically last between four to five months per year, and they are similar to symptoms of major depression. Symptoms do differ for each type, and not everyone experiences all of the symptoms. According to NIMH, those with winter-pattern SAD may have the symptoms of: oversleeping, overeating, weight gain, and social withdrawal. Those with summer-pattern SAD may have the symptoms: insomnia, poor appetite, restlessness, agitation, anxiety, and episodes of violent behavior.
Although millions of Americans may suffer from seasonal depression, most don’t even know they have it. It is more common among women, and for people living farther north where there’s a shorter amount of daylight during the winter months.
There are many things that can cause seasonal depression, though the National Institute of Mental Health says that scientists don’t completely understand what causes it. The three main causes are lower levels of serotonin, increased levels of melatonin, and decreased sunlight during the day. With daylight savings, the sun is out for about eight to ten hours a day. Due to less daylight in the winter, people experience lower levels of vitamin D. With vitamin D deficiency, it can inhibit serotonin levels, which is a neurotransmitter that affects a person’s mood. This can trigger depression in people. Research suggests that too much melatonin is produced from people with SAD. Melatonin regulates a person’s sleep-wake cycle, and with the season changes, it can definitely disrupt melatonin levels. An overproduction of the chemical melatonin can increase one’s sleepiness.
According to Mayo Clinic, the treatments for seasonal affective disorder include light therapy, psychotherapy, and medication. Light therapy is when a person sits in front of a bright light box for about an hour every day to make up for the lost sunlight during the day. The light box is about 20x brighter than natural sunlight, and typically takes a few days or even weeks to start working. Light therapy is mainly a treatment for those with winter-pattern SAD. It is a safe treatment, as the light box filters out any potential UV lights; though, you should consult with a doctor first before using light therapy. Psychotherapy, otherwise known as the “talk therapy,” has people identify their negative thoughts and behaviors towards the winter season, and change them into positive ones. Therapists also have those with SAD schedule indoor and outdoor activities to fight the loss of interest they typically encounter during the winter months. The comparison between light therapy and psychotherapy is that psychotherapy tends to have a longer lasting effect, though both are very effective. Medication is a common treatment for many things. It is highly beneficial in this case, especially if someone has severe symptoms of SAD. The FDA has approved of an antidepressant called bupropion, which can prevent the reoccurring episodes of SAD when taken daily in from fall through early spring.
It is important to know that seasonal affective disorder is a very common thing., and certainly nothing to be ashamed of. Being aware of what it is, what the causes are, and what potential treatments are available, you are now better able to understand the struggles a person with SAD goes through; you may even be able to help yourself or someone you know! This benefited me in many ways since I know someone in my life that has SAD. Check in on those you feel are experiencing symptoms, and stay informed enough to help them.
References
Seasonal affective disorder (SAD). (2017, October 25). MayoClinic.org. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Seasonal Affective Disorder. (n.d.). National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml