The change of seasons can be exciting for some, but can be a difficult time for others. Autumn can bring orange and gold leaves, pumpkins, hot apple cider and pumpkin pie, which for many, can be a welcome change from the dog days of summer. With all the joy and fun of the season, we also have longer nights and shorter days, and unfortunately, that can bring mood down drastically. Studies have shown that approximately, 10-20 percent of the population get SAD (Seasonal Affective Disorder). SAD is very common for people ages 20-60+ and is even more common for people who live in the northern states of the US.
What is SAD? SAD usually begins in late fall and ends in late spring/early summer. Now you may be asking yourself, “what is the difference between this and depression?” There are differences, most notably, SAD will end during the warmer months, whereas, depression will typically last year round. The symptoms of SAD resemble those of depression, so it can be difficult to diagnose. Some symptoms include:
A change in appetite, especially a craving for sweet or starchy foods
Weight gain
A heavy feeling in the arms or legs
A drop in energy level
Fatigue
A tendency to oversleep
Difficulty concentrating
Irritability
Increased sensitivity to social rejection
Avoidance of social situations
These symptoms tends to come back at the same time of year, and tend to go away when the weather gets warmer. It’s also important to distinguish whether your symptoms are from SAD or have arisen due to changes in your circumstances (like losing a job or moving).
Now, let’s talk about treatment. SAD is most likely caused by a lack of sunlight, so the best treatment is to increase your exposure to sunlight. You might be thinking, “that’s great, but I live in cold climate, how can I get sunlight?” Your doctor can try light therapy, which is either the use of a light box or a light visor that mimics the sun. Light therapy is usually done for 30 minutes per day throughout the fall and winter. Please note, that stopping this type of therapy too soon can bring back your symptoms. There are mild side effects of light therapy and those tend to occur if the treatment is done late in the day. Other treatments can be used in conjunction with light therapy, including medication, vitamin D, and/or talk therapy.
Not everyone is aware of SAD, so it’s always a good idea to check in with neighbors, friends, and family. Who knows, with with light therapy, hot apple cider, and pumpkin pie might just be the perfect recipe to feeling better.