Understanding Seasonal Affective Disorder
For some people, winters are the best times of the year, as winters bring lots of good food, merrier days, clothes to layer upon and the cold breeze. But, for others, with winter comes, low mood, low energy, no interest to get involved in any activity, lying in bed for long hours. Makes one think, is it normal to feel this way? or is this something else? Mental health professionals call it Seasonal Affective Disorder?
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a mental disorder characterized by symptoms similar to depression occurring at a particular time of the year; usually fall or winters. Due to its similarities with depression, it is also called Seasonal Depression. It is quite common to feel a little down during winters, as we want to remain cozy in our beds and less likely to socialize but SAD goes beyond this usual feeling and hinders our daily functioning.
Since it is a diagnosable mental condition and is described as a mental illness in DSM and ICD, we should have an understanding of what SAD looks like and when do we need to be alert.
What does it look like?
SAD being a mental illness shows up with a group of symptoms like:
- Feeling Low , sad for most of the hours in a day
- Lack of energy, fatigue
- Lack of interest in pleasurable activities
- Craving carbohydrates, weight gain
- Long hours of sleep
- Poor concentration
- Irritability
What causes SAD?
SAD has been linked with multiple factors but there is no one particular reason for it to occur. The different causal factors can be put up as:
- Reduced exposure to sunlight
- Imbalance in brain chemistry
- Deficiency of Vitamin D
- Melatonin Boost
- Stress/ negative thoughts
Diagnosis of SAD: SAD can be diagnosed by a professional with the help of psychological assessments. There are a number of psychological tests available to understand the symptoms and their severity in the patients. Few of the psychological assessments used are:
- Seasonal Pattern Assessment Questionnaire (SPAQ)
- Beck’s Depression Inventory
- Personal Inventory for Depression and SAD
With the help of these tests and clinical evaluation, diagnosis is given by a mental health professional only.
How can I get better?
SAD being a mental illness, definitely requires Psychological support. However, a few simple techniques can speed up the progress which can be done from the comfort of your home. Few techniques that we can practice are:
- Exposure to Sunlight
- Taking Vitamin D
- Exercise daily preferably outdoors.
- Keep your workstation near a window.
- Keep a check on your sleep hours.
- Socialize indoors or outdoors.
- Talk about thoughts bothering you.
Professional help would include:
- Light therapy
- Cognitive Behavioral Therapy
- Pharmacotherapy (anti-depressants)
Points to ponder about SAD…
- SAD is treatable with lifestyle changes, medication and psychotherapy.
- SAD can reoccur at any point of our life.
- All stages of SAD don’t need medication.
- Light therapy for SAD is efficient for all age groups, but, should be taken through a professional only.
- SAD symptoms can include suicidal tendencies as well; seek help from mental health professional immediately.
Seasonal Affective Disorder has been a major concern for all ages, majorly adults, impacting the daily functioning, quality of life and professional efficiency. A good portion of our population is still not aware of SAD and therefore goes un diagnosed for long period or unless it turns severe. It is the need of the hour to spread awareness and educate people around us to identify SAD and encourage help seeking behavior. We at Neuropsyche Centres are working towards psycho-educating people and motivating them for treatment of SAD and other mental health issues.
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