Seasonal Depression Awareness Month

The seasons changing can bring mood changes. The weather is cold so we can’t go outside for long periods of time, the sun sets earlier, and people are more likely to spend more time in their homes. For some, this is a normal transition at this time of year. For others, this period can change how they think, feel, and behave and might have Seasonal Affective Disorder (SAD).

Please consider speaking with your doctor if you experience any of the following symptoms during the fall/winter months:

• Oversleeping
• Daytime fatigue
• Overeating
• Feeling sad
• Hopelessness
• Lack of interest in usual activities
• Decreased socialization
• Suicidal thoughts

Studies show that those who have Seasonal Affective Disorder have reduced levels of the brain chemical serotonin, which helps regulate mood. Shorter daylight hours may prevent these molecules from functioning properly, contributing to decreased serotonin levels in the winter.

Here are some options for what you can do to help mood changes or Seasonal Affective Disorder:

1. Light Therapy. Vitamin D is responsible for the production of serotonin. Thus, a reduction in sunlight causing a reduction in Vitamin D, brings less serotonin, which hinders our ability to regulate mood changes. Sit in front of a very bright light box (10,000 lux) every day for about 30−45 minutes. The light box, which is about 20 times brighter than ordinary indoor light, filters out the potentially damaging UV light, making this a safe treatment for most.
2. Counseling. Counseling can help adjust the way we think, feel, and behave that might contribute to depression or low mood.
3. Medication. Medications used to treat depression (antidepressants) can be effective for SAD when used alone or in combination with talk therapy. Please consult with your doctor to see if medication is right for you.
4. Exercise/Balanced Eating. Regular exercise improved overall mental health by reducing anxiety, depression, and negative moods. Nutrition also plays a key role in mental health and well-being.
5. Manage Stress. Practice meditation, use positive self-talk, connect with trusted people, and engage in other activities that help alleviate stress.