Northern Michigan Woman - Jan/Feb 2024 Fitness Issue
SAD During the Most Wonderful Time of the Year
Elizza Lejeune 2023-12-22 06:21:08
Living in Michigan can be a wonderful experience filled with time spent by the lakes, hiking trails and enjoying the snow in the winter. Winter brings shorter days and a lack of sunshine. For many people, winter brings on feelings of sadness, anxiety and depression symptoms. As a clinical social worker, I often start to hear patients reference an increase in sadness during the fall months. By winter, it seems like everyone is talking about missing the sunshine.
Seasonal Affective Disorder (SAD) is depression with a seasonal pattern. Usually, SAD begins in the fall or winter with symptoms beginning to lessen or go away in the spring. SAD can also occur in the summer months, but the odds of that happening are less likely than in the winter. To be diagnosed, the pattern of depressive symptoms usually needs to have occurred over two consecutive years. That means that in two fall and winter seasons, depressive symptoms were noticed, then symptoms lessened each year in the spring and summer seasons. If these depressive episodes can be tied to a life stressor or the recurring memory of a trauma, it technically does not meet the criteria for SAD.
SIGNS OF WINTER DEPRESSION
• Loss of energy
• Depressed mood
• Loss of appetite/overeating
• Loss of interest in once enjoyable activities
• Sleep difficulties
• Lack of motivation
• Feelings of hopelessness
• Feelings of worthlessness
• Agitation
• Having thoughts of suicide or death
It’s always important to take the signs of symptoms seriously and begin to combat them. I educate my patients that it’s always best to prepare in advance if possible. Start out early in the fall months by looking at your current resources, schedules and support system. Take inventory of what you have and who you have in your life and get prepared to make the most of them.
WAYS TO COMBAT WINTER DEPRESSION:
• Reach out to your friends and family to plan events to look forward to like a game night, watching holiday light shows or movie nights.
• Stay physically active. Try at-home workouts or continue to go to the gym if you have a membership.
• Find free community events to attend in the afternoon to resist going home to lay in bed.
• Use daylight hours to your advantage. Go out for walks or to run errands when there’s light outside.
• Use a light therapy box. It mimics natural light. Be aware that it can take days to a few weeks to feel any benefits.
• Bring in the light by opening the blinds, sitting near a sunny window, check the lamps and light bulbs in the house. You can make your living space appear brighter by changing out bulbs for a soft white light or a brighter light. Don’t forget to wear your sunscreen even in the winter!
• Try guided imagery meditation. Mentally transport yourself to an island or sunny beach.
• Take a sunny trip if possible.
There is no one-size-fits-all for treatment. If you have another mental health diagnosis such as bipolar disorder, it is important to discuss treatment options with your doctor due to light therapy or antidepressant side effects. A doctor will be able to come up with the best treatment plan for you.
If you or someone you know is experiencing the symptoms that are listed above; especially having thoughts of suicide or death, it’s likely to be more than just the weather impacting your mood. Experiencing any five of the depression symptoms most of the day, nearly every day, over two consecutive weeks means there’s a need to seek professional help immediately. Just like untreated depression, SAD can get worse and lead to problems managing everyday life if it's not treated. Treatment for seasonal affective disorder usually includes light therapy, medication management and mental health therapy.
Elizza LeJeune is a Licensed Clinical Social Worker in the state of Michigan. She works at Pine Rest Christian Mental Health Services, as an outpatient therapist at their Telehealth Clinic and as the company's Diversity Equity and Inclusion Chair. She uses her knowledge of being a culturally informed therapist as a tool for connection to drive change and compassion within the world. Learn more at pinerest.org.
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