Seasonal Affective Disorder: 5 ways to boost your mood!
Mrs. Smith is a 35-year-old woman who has been struggling with feelings of sadness and hopelessness during the winter months for the past few years. She reports that these feelings usually start in October and continue until April, at which point they dissipate. Mrs. Smith has a history of depression and has been treated with medication in the past, but her symptoms have never fully resolved.
During her intake session, Mrs. Smith reports that she has difficulty getting out of bed in the morning and often feels fatigued throughout the day. She has a decreased appetite and has lost weight as a result. Mrs. Smith also reports difficulty concentrating and making decisions, and she feels less motivated to engage in activities that she normally enjoys. She has also noticed changes in her sleep patterns, with difficulty falling asleep and staying asleep at night.
Upon further clarifying questions, Mrs. Smith reports that she spends most of her days indoors and has limited exposure to natural light. She lives in a small apartment with limited windows and works a desk job where she is inside all day. Mrs. Smith also reports a lack of social support, as she has few friends and family nearby.
Based on her symptoms and reported history, it is likely that Mrs. Smith is experiencing Seasonal Affective Disorder (SAD), a type of depression that occurs during the winter months when there is less natural light. SAD is often treated with a combination of light therapy, medication, and psychotherapy.
In treatment, Mrs. Smith is prescribed a selective serotonin reuptake inhibitor (SSRI) to help improve her mood and is referred to a therapist for cognitive-behavioral therapy (CBT). She is also encouraged to make lifestyle changes such as getting outside for natural light during the day, increasing social support, and engaging in regular physical activity.
After a few weeks of treatment, Mrs. Smith reports feeling somewhat better, but she still struggles with feelings of sadness and fatigue. The therapist suggests adding light therapy to her treatment plan, which involves sitting in front of a special light box for a set amount of time each day. Mrs. Smith begins light therapy and reports feeling more energized and motivated.
As the winter months come to a close, Mrs. Smith's symptoms start to improve and she reports feeling more like herself. She continues treatment with her therapist and medication and makes an effort to prioritize self-care, including getting outside and staying active. With a combination of treatment and lifestyle changes, Mrs. Smith is able to manage her SAD and improve her mental health.
Have you noticed that your mood or energy levels tend to dip during the winter months? If so, you might be experiencing Seasonal Affective Disorder (SAD). SAD is a type of depression that occurs during certain seasons, most commonly in the winter. It's estimated that around 5% of people in the US experience SAD, and it tends to affect women and people who live farther from the equator more often (National Institute of Mental Health).
Symptoms of SAD can include changes in appetite and sleep patterns, difficulty concentrating, feelings of hopelessness and worthlessness, and a lack of energy and motivation (Mayo Clinic). These symptoms can really affect your daily life and overall well-being.
One theory behind SAD is that it's caused by a disruption of the body's natural circadian rhythms due to the decrease in sunlight during the winter months (Mayo Clinic). This can lead to a decrease in the production of serotonin (a neurotransmitter that plays a role in mood regulation) and an increase in the production of melatonin (a hormone that helps regulate sleep).
Here are 5 ways to manage SAD:
If you're experiencing SAD, hang tight – there are plenty of treatment options available. Light therapy (also known as phototherapy) involves sitting in front of a special light box for a set amount of time each day. This can help regulate your body's natural rhythms and improve your mood (Mayo Clinic). Antidepressant medications, like selective serotonin reuptake inhibitors (SSRIs), can also be effective in managing SAD symptoms (National Institute of Mental Health). Cognitive-behavioral therapy (CBT) can also be helpful in managing SAD. This type of therapy helps you develop coping skills and change negative thought patterns that may be contributing to your SAD symptoms (Mayo Clinic).
It's important to remember that SAD is a treatable condition, and seeking help from a mental health professional can make a big difference in your quality of life. If you're experiencing SAD symptoms, don't be afraid to reach out to a mental health professional for a proper evaluation and treatment plan.
In addition to seeking professional help, there are also some self-care strategies you can try to manage your SAD symptoms. These may include getting regular exercise, practicing relaxation techniques like deep breathing or meditation, and spending time outside in natural light (Mayo Clinic). It's also important to make sure you're getting enough sleep and eating a healthy diet, and to engage in activities that bring you joy and purpose.
Here is a sample tx plan for SAD:
Goal: To reduce symptoms of Seasonal Affective Disorder (SAD) and improve overall functioning
Objective: By the end of treatment, the patient will report a 50% reduction in SAD symptoms as measured by the Beck Depression Inventory (BDI) and will demonstrate improved overall functioning as measured by the Sheehan Disability Scale (SDS).
Interventions:
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Light therapy: The client will participate in daily light therapy sessions using a light box for 30 minutes in the morning.
Cognitive-behavioral therapy (CBT): The client will attend weekly CBT sessions to identify and change negative thought patterns and behaviors that contribute to their SAD symptoms.
Antidepressant medication: The client will schedule a psych appointment to potentially e prescribed an SSRI antidepressant medication and will take as directed by their physician.
Vitamin D supplementation: The client will consider/ determine if they wish to begin taking a daily vitamin D supplement as/if recommended by their physician.
Exercise: The client will engage in regular physical activity, such as walking or yoga, for at least 30 minutes 3 times per week.
Social support: The client will make an effort to connect with supportive friends and family, either in person or through virtual means, at least once per week.
Healthy diet: The client will aim to eat a well-balanced diet that is rich in fruits, vegetables, and other nutrients.
Sleep hygiene: The client will establish good sleep hygiene practices, such as creating a relaxing bedtime routine and avoiding screens before bed.
Relaxation techniques: The client will practice relaxation techniques, such as deep breathing and progressive muscle relaxation, daily.
Engaging in activities that bring joy and relaxation: The client will make an effort to engage in activities that bring happiness and relaxation, such as hobbies or time with loved ones, at least once per week.
Assessment: The patient's progress towards meeting the treatment objectives will be monitored through regular assessments using the BDI and SDS. If necessary, the treatment plan may be modified to address any challenges or to address additional needs.
It's normative to experience some changes in mood and energy levels during the winter months, but if these changes are really impacting your daily life, it's important to seek help. Don't suffer in silence – there are resources available to support you.
If you or someone you know is struggling with SAD or any other mental health condition, don't hesitate to seek help from a mental health professional. You can find a mental health provider in your area by contacting your primary care doctor or using the Substance Abuse and Mental Health Services Administration's (SAMHSA) Behavioral Health Treatment Services Locator.
In conclusion, SAD is a common and treatable condition that can significantly affect your daily life and overall well-being. If you're experiencing SAD symptoms, don't be afraid to seek help from a mental health professional. With the right treatment plan, you can learn to manage your symptoms and improve your overall well-being.
References:
Mayo Clinic. (2020). Seasonal affective disorder (SAD). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-aff
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Geries Shaheen is a Licensed Professional Counselor and Nationally Certified Counselor operating in and around St. Louis Missouri. Geries holds his MA in Professional Counseling from Lindenwood University, BA in Intercultural Studies from Lincoln Christian University, and holds a certificate in Life Coaching, Geries provides life coaching services to clients online globally. Geries is EMDR/ DBT trained, and practices from a TIC lens.