As the days grow shorter and darkness descends earlier in the afternoon, many of us find ourselves grappling with a shift in mood. This change, commonly known as the Winter Blues, can sometimes be more than just a passing feeling. In an interview with Dr. Laura Shultz, a renowned psychologist from our healthcare organization, we delve into the intricacies of Seasonal Affective Disorder (SAD) and discuss strategies to counteract its effects. 

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, or SAD, isn't a standalone condition but rather a specific pattern of major depressive or bipolar disorder that tends to recur seasonally. Dr. Shultz explains that the most prevalent form of SAD is winter depression, affecting individuals from November to December and persisting until early May, with January and February being particularly challenging.

Recognizing the Symptoms of Seasonal Affective Disorder (SAD):

SAD, a unique form of depression, presents with specific physical and mood-related signs. Understanding these symptoms is crucial for early identification:

Physical Symptoms

• Difficulty Waking Up: Individuals may find it challenging to get out of bed on schedule.
• Daytime Fatigue: Persistent feelings of tiredness during the day.
• Carbohydrate Cravings: An increased desire for carbohydrates.
• Weight Gain: Often accompanies carbohydrate cravings.

Mood Symptoms

These usually emerge a few weeks later and mimic major depression:

• Feeling Sad: A persistent sense of sadness.
• Loss of Interest: Reduced interest in previously enjoyed activities.
• Worthlessness or Guilt: Feelings of inadequacy or guilt.
• Difficulty Concentrating: Challenges in focusing on tasks.
• Changes in Appetite: Appetite fluctuations.
• Sleep Disturbances: Alterations in sleep patterns.
• Low Energy: Persistent feelings of fatigue.
• Altered Sex Drive: Changes in libido.
• Thoughts of Death or Suicide: Severe cases may involve these thoughts.

Early recognition of these symptoms is crucial for timely intervention and effective management of Seasonal Affective Disorder.

Distinguishing SAD from a Bad Day

Dr. Shultz emphasizes the importance of recognizing a rhythmic pattern for SAD. Symptoms need to persist for at least two weeks, most of the day, nearly every day, and typically follow the Fall/Winter months. Brief periods of feeling low during times of stress or after the time change are normal and can be managed with coping techniques.

Identifying Risk Factors

Seasonal Affective Disorder doesn't affect everyone equally. Certain factors can increase vulnerability. Consider the following risk factors:

• Gender: Women are 4x more susceptible than men.
• Age: Onset typically occurs between 18 and 30, but all ages can be affected.
• Geography: Longer nights in certain regions increase SAD risk.
• Previous SAD Experience: Past struggles elevate the likelihood of recurrence.

How to Counter Seasonal Affective Disorder

1. Embrace the Outdoors

During colder months, the inclination to stay indoors is strong. However, Dr. Shultz suggests that being outside in the fresh air, especially during daylight hours, can be beneficial.

2. Establish a Routine

Maintain a consistent daily schedule, including regular sleep patterns. This helps regulate the body's internal clock, promoting better sleep quality.

3. Prioritize Exercise

Engage in physical activity, even if it's as simple as a 10-minute walk. The Healthier 901 initiative, led by Methodist, provides additional support for overall health including work out videos and nutrition plans free to you!

4. Manage Light Exposure

Expose yourself to natural sunlight in the morning and minimize blue light, emitted by electronic devices, at night. Dawn simulators can also be helpful as they can help you wake up at a more natural time.

When to Seek Professional Help

Dr. Shultz offers a silver lining – the predictability of SAD. If you've experienced it before, recognize warning signs like excessive sleep, daytime fatigue, and carb cravings. Implement the discussed tips and consult your doctor promptly if symptoms persist or worsen. Medication, light therapy, and psychotherapy are effective treatments, providing hope and help for those navigating the challenges of SAD.

As we navigate through the winter months, let's take proactive steps to address the impact of seasonal changes on our well-being. Remember, you don't have to face these challenges alone—help is available. So, as winter unfolds, let's support each other in fostering good mental health.