It’s nearing the end of the year, which gives us many things to celebrate like the holidays and finishing the quarter. However, it also means a particularly difficult time of year for millions of Americans facing Seasonal Depression, or Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder has similar symptoms to depression, but is unique to the fall and winter months. It is more than just “winter blues” and can be serious and have daily function-inhibiting symptoms. The American Psychiatric Association states that SAD is “linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. As seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause them to be out of step with their daily schedule.” It is speculated that there may also be a larger number of people affected this year due to spending less time in public in the sunlight to decrease COVID-19 exposure, as well as already-worsened mental health due to the pandemic.
Common symptoms of SAD include losing interest in hobbies, having low energy or being agitated, feeling hopeless and tired, and changes in appetite, weight, or sleep schedule. An estimated four to six percent of Americans have the disorder, and 10 to 20 percent may have it mildly. If you think this may apply to you and want a formal diagnosis or medical treatment, please contact your doctor or mental health professional for more information.
So if you do have SAD, how can you cope? There are a wide variety of ways ranging from medication and therapy to methods you can do right in your own home. Especially if you are only experiencing moderate symptoms, you may want to try at-home activities like exercise, making time to socialize with others (safely, of course) or making sure to get sunlight by letting it in through windows, getting outdoors as frequently as possible, or trying out a light therapy lamp.
It can be easy to feel alone when experiencing Seasonal Affective Disorder or any form of mental illness, and COVID restrictions can make these feelings even more isolating. Make sure to take care of yourself, check in on your loved ones, and remember that if you need anything, there are resources available to help you.
If you are in immediate distress or feeling suicidal, please get help by calling the National Suicide Prevention Lifeline at 1(800) 273-8255 or visiting here for an online chat.