The Winter Blues

This past weekend we set the clocks back an hour. The days have already become shorter resulting in less sunshine. As I write this is has literally only been two days since the time change and I am really feeling a difference. My usually well managed depression is out of control. I can feel the weight of my depression and it is heavy. I'm walking around like a zombie, going through the motions of my day while my brain goes into overdrive manufacturing a billion negative thoughts for me to mull over. I feel gray. I feel tired. I feel sad.

I am truly considering that the time change has something to do with the sudden intensity of my depression symptoms. My medication hasn't changed and really nothing else has changed either. Just the time. As of right now I am not really sure how I am going to get a handle on things and feel better. I thought I would start slow with something that I really enjoy doing. Researching and writing this article has been cathartic and has helped me learn more about what might be going on with me. I do feel a little less loss and hopeless. It can be really scary when your depression symptoms get intense all of the sudden. And confusing because there is rarely an obvious answer as to why. After reading a lot about Seasonal Affective Disorder (SAD) I have come to realize that my answer may lie in the time change. Now all that is left to do is the actual hard part. Figure out how to feel better then do that. I know exercise would for sure make me feel better but I just can't bring myself to do it. I have no motivation and I barely have enough energy to get through the day. Yeah, yeah. I know I would have more energy if I exercised but ugh I just can't.

If anyone has any suggestions for me please let me know. In the meantime, take a few minutes to read up on Seasonal Affective Disorder to get familiar with the symptoms, risk factors and possible treatment options. I'm also really interested in your story. So you suffer from SAD? How do you manage it?

As always, if you or anyone you know needs help or has suicidal thoughts or feelings, please reach out to a professional. The Suicide Prevention Hotline is always there for you at 1-800-273-8255.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is also commonly known as "the winter blues". It is a form of depression that usually occurs during the fall and winter months due to the lack of sunlight. The disorder is often relieved by the arrival of spring.

According to the American Psychiatric Association, about 5 percent of adults in the U.S. experience SAD, with it typically lasting about 40 percent of the time.

What causes Seasonal Affective Disorder?

There is a theory that SAD is linked to a biochemical imbalance in the brain that is prompted by less sunlight in the winter. Due to the time change, people experience a significant change in their biological clock or circadian rhythm. This change can cause feeling of being disconnected from your usual daily schedule.

In addition, those with SAD may have a hard time regulating one of the key neurotransmitters that handles mood, serotonin. They may also overproduce the hormone called melatonin which helps you sleep. Melatonin is produced in the hours of the day that are dark so when there is less daylight, production can kick into overdrive at hours when you need to be awake. A low production of Vitamin D could also be responsible for SAD since Vitamin D is believed to play a part in serotonin activity.

What are the risk factors for Seasonal Affective Disorder?

Women are more susceptible to SAD than men are. People living far from the equator are at greater risk as are those with a family history of any variation of depression. You are also at a greater risk of SAD if you have already been diagnosed with major depression or bipolar disorder.

What are the symptoms of Seasonal Affective Disorder?

The symptoms of SAD are very similar to those of major depression. The most common symptoms of SAD are extreme fatigue and weight gain due to overeating. Lack of interest in activities that usually bring joy and feelings of worthlessness are also common. As with major depression, suicidal thoughts and feelings are also possible.

How do you treat Seasonal Affective Disorder?

Treatment can include light therapy, antidepressants, and/or talk therapy.

Light therapy occurs when you sit in front of a light therapy box for 20 minutes or more, usually first thing in the morning. A light therapy box is a contraption that emits a very bright light. Of course, Amazon carries many versions at different price points.

As I mentioned earlier, exercise is a great tool to use to combat SAD. Exercise releases endorphins and helps with serotonin production. It just makes you feel better. Hard to accomplish when all you want to do is lay in bed and stare at the ceiling, but it's very worth it.

Always remember that when you are feeling down, a little self-care goes a long way. It doesn't matter what it is. If it feels right to you and soothes your soul then it is effective self-care.