Seasonal Affective Disorder

Do you feel much sadder and more irritable in colder months?
Do you lack energy, feel much hungrier, and require much more sleep during the colder months?
Do your negative feelings and thoughts during the colder months keep you from socializing, functioning at work, and/or pursuing your usual interests?

If you’ve answered ‘yes’ to the above questions, it’s possible you are suffering from the winter blues, or a more intense form known as Seasonal Affective Disorder (SAD).  If so, it’s important to know that you are not alone.  There are many others who experience similar troubles during the colder months, too, and there are treatment options available.

What Causes Winter Blues or SAD?

The factors that lead to winter sadness can vary from person-to-person.  However, here are some of the more common causes and reasons behind seasonal depression:

• Spending less time outdoors – may decrease level of serotonin (the brain chemical that promotes feelings of happiness).
• Living in a geographic region with few daylight hours during the colder months
• People get sick more often in winter, which can lead to depression.
• Genetic predisposition

How Can I Tell If I Have Winter Blues or SAD?

If you suspect that you may be experiencing this seasonal depression, you may wish to fill out this checklist.  The more boxes you check off, the more likely it is that you have the winter blues or SAD.  Please note that it’s for educational purposes only; for a true diagnosis, you’ll need to consult a mental health professional.

In late autumn and/or winter, I:

 Feel fatigued, less energetic, and/or lethargic.

 Have an increased appetite.

 Tend to gain significant weight (i.e. more than 5 lbs).

 Sleep more than usual.

 Feel significantly less happy.

 Have less interest in my hobbies, work, etc.

 Withdraw from friends and family.

 Become irritated more easily.

 Have trouble concentrating.

 Feel hopeless.

 Have thoughts of harming or killing myself.

Effects of Winter Blues and SAD

While the effects may differ from person-to-person, here are some of the more common ones:

• Trouble at work (e.g. from frequent lateness, concentration problems, etc.)
• Weight gain
• Social isolation
• Relationship difficulties
• Self-esteem issues

Self-Help Suggestions

Here are some suggestions for ways to reduce your symptoms.  These may not work in all cases, but many people do experience an improvement.

• • Eat healthfully.  Consuming fruits, vegetables, whole grains, and lean proteins (as opposed to processed foods, refined sugar, white bread, fatty meats, etc.) can give you a boost in energy and stabilize your mood.
  • Exercise – it keeps you feeling and looking your best, and it produces feel-good hormones that last throughout the day.
  • Take time to relax and de-stress.  Whether it’s through deep breathing exercises, yoga, a trip to the spa with some friends, or reading a good book, make sure you’re allowing yourself some quality down-time.
  • Spend some time outside each day, even it’s only for a quick walk around your neighborhood.  Enjoying the daylight, even if the hours are limited in the winter, can help to boost your mood.
  • Increase the amount of lighting indoors. Add extra lamps and use brighter lightbulbs; this may help to create a cheerier, sunnier feeling at home.
  • Don’t be afraid to lean on friends and family for support.  Those who care about you will want to help you get through this tough time.  A strong support system can be helpful in fighting the blues.

Seeking Professional Treatment

The above suggestions may be helpful to some, but they are not meant to replace treatment with a mental health specialist.  A qualified psychotherapist may use methods such as cognitive-behavioral therapy or EMDR to help you learn more adaptive thought patterns, understand your distressing feelings, and construct a more fulfilling, happier life.

While you might feel like no one understands your pain, please know that you are not alone.  Many others have been through similar pain, and have gotten through it with the assistance of a mental health professional.  You deserve to be happier, too.

For more information, you can contact Mark Dworkin LCSW at (516) 731-7611 or mark@markdworkin.com or check out Mark’s mental health store for helpful videos on topics such as: “Dealing with Depression,” “Control Bipolar Disorder,” “Beating OCD,” and more. Mark is available for speaking engagements for the general public and professional communities, radio and tv appearances, seminars, webinars, enhancing professional development, workshops and trainings.

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