Do you feel an unaccountable sense of heavy blues during the winter months? You just might be dealing with SAD. Seasonal Affective Disorder (SAD) is a type of depression that displays a recurring seasonal pattern. In other words you tend to have it in certain months-usually fall and winter months-and it feels better or goes away during other months. According to American Family Physician, four to six percent of people have winter depression with another 10 to 20 percent experiencing mild SAD. However, because it can be a temporary problem, the instances may be underreported.
According to the U.S. National Institute of Mental Health, Seasonal Affective Disorder (SAD) is not considered as a separate disorder. It is a type of depression displaying a recurring seasonal pattern. To be diagnosed with SAD, people must meet full criteria for major depression coinciding with specific seasons (appearing in the winter or summer months) for at least 2 years. Seasonal depressions must be much more frequent than any non-seasonal depressions.
Symptoms of Major Depression
• Feeling depressed most of the day, nearly every day
• Feeling hopeless or worthless
• Having low energy
• Losing interest in activities you once enjoyed
• Having problems with sleep
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Having frequent thoughts of death or suicide.
Symptoms of the Winter Pattern of SAD include:
• Having low energy
• Hypersomnia
• Overeating
• Weight gain
• Craving for carbohydrates
• Social withdrawal (feel like "hibernating")
Those who are most likely to suffer from SAD are women (diagnosed four times more than men), and the farther you live from the equator, the more likely you are to have to deal with it. Other factors can include family history of depression or having been diagnosed with depression or bipolar disease.
So what do you do if you think you suffer from SAD?
• Remember that part of your depression and tiredness may be an after-effect of the holiday season. We love Christmas, but if it changes our schedule greatly and causes a lot of stress or excitement, sometimes the after-effects can last for weeks. Take it easy and let your life and body get back to normal.
• If it's truly SAD, then light may help. Check into light therapy, whether formal, or making sure you spend some time in daylight-quality lighting (you can even buy special bulbs) during your day.
• Talk to your doctor. It may be that you need some medication to help you get past the rough spots.
• Find ways to exercise instead of sitting around like a lump (which is probably what you actually want to do!). The exercise not only gives you an interest, but also kicks in body chemicals that will make you feel better.
• Talk about it. Whether it's with a friend, a counselor help line on the phone, or a professional counselor, put a voice to your feelings. If you're in school, talk to your counselors. If you're tempted with thoughts of suicide, talk to someone about it. Some people who lean towards being creative journal about their feelings or even create artwork to express what they feel inside. And don't forget to talk to the Creator who knows the intricacies of your life and body. Look to the scriptures where the writers are expressing their emotions and realize the Lord will also see you through.
• Continue to eat healthy meals, including plenty of Vitamin D, the sunshine vitamin! Some items, such as cereal, orange juice, and milk, are fortified with vitamin D. Salmon, tuna, mackerel, and egg yolks also contain this.
• Keep regular sleep hours. When we have erratic sleeping patterns, it messes up our natural, internal body clock. That makes us even more tired and discouraged!
• Keep active. You will probably just feel like crawling under the covers and staying there. But don't. Make yourself get out and around people. Perhaps take a new class or try a new hobby. Spend time with people you love and maybe even find some new friends. This will help you make it through the winter. And don't underestimate the value of activities that will make you laugh-even if it's listening to a favorite comedian or watching a fun movie.
Remember, every day you're one day closer to the blessings of a new season. If you're suffering from SAD, your blues will pass, even though you feel like they won't. Keep having faith that the sunshine will fill your heart again.
