Episode 3 – From Shadows to Sunshine
Last Updated on February 1, 2024 by Brenda
During the Episode From Shadows to Sunshine we were fortunate to have a licensed mental health professional share some expertise with us on a common winter problem called Seasonal Affective Disorder.
SAD symptoms can vary from mild to severe and can include many symptoms similar to major depression, such as:
- Feeling sad or having a depressed mood
- Loss of interest or pleasure in activities once enjoyed
- Changes in appetite; usually eating more, craving carbohydrates
- Change in sleep; usually sleeping too much
- Loss of energy or increased fatigue despite increased sleep hours
- Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others)
- Feeling worthless or guilty
- Difficulty thinking, concentrating, or making decisions
- Thoughts of death or suicide;
SAD may begin at any age, but it typically starts when a person is between ages 18 and 30.
For some people, increased exposure to sunlight can help improve symptoms of SAD. For example, spending time outside or arranging your home or office so that you are exposed to a window during the day. (However, exposure to UV light from the sun can increase your risk of skin cancer and you should talk with your doctor about risks and benefits.)
Taking care of your general health and wellness can also help—regular exercise, healthy eating, getting enough sleep, and staying active and connected (such as volunteering, participating in group activities and getting together with friends and family) can help.
If you feel you have symptoms of SAD, seek the help of a trained medical professional. Just as with other forms of depression, it is important to make sure there is no other medical condition causing symptoms. SAD can be misdiagnosed in the presence of hypothyroidism, hypoglycemia, infectious mononucleosis, and other viral infections, so proper evaluation is key. A mental health professional can diagnose the condition and discuss therapy options. With the right treatment, SAD can be a manageable condition.
Light therapy is usually the first therapy tried. It involves sitting in front of a light therapy box that emits a very bright light (and filters out harmful ultraviolet (UV) rays). It usually requires 20 minutes or more per day, typically first thing in the morning, during the winter months. Most people see some improvements from light therapy within one or two weeks of beginning treatment. To maintain the benefits and prevent relapse, treatment is usually continued through the winter. Because of the anticipated return of symptoms in late fall, some people may begin light therapy in early fall to prevent symptoms.
Other treatment may include talk therapy, particularly cognitive behavior therapy (CBT) and antidepressant medication. If you feel your depression is severe or if you are experiencing suicidal thoughts, consult a doctor immediately or seek help at the closest emergency room. The National Suicide Prevention Lifeline is available 24/7 at 1-800-273-TALK (8255) or dial 988.
