How to deal with seasonal depression in Utah

SALT LAKE CITY (ABC4) — Each year, when late fall and early winter roll around, millions of Americans are estimated to start feeling the effects of seasonal affective disorder (SAD), which is also referred to as seasonal depression.

“SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year,” the National Institute of Mental Health explains.

According to the American Psychiatric Association, “The prevalence of SAD varies with geographical latitude, age and sex.”

For most people with winter-pattern SAD (also called fall-onset SAD), symptoms typically improve by springtime. If you or someone you know struggles with seasonal depression, there are several methods to mitigate symptoms — but first, here are some more things you should know about SAD.

Causes and symptoms of seasonal depression

NIMH said the exact cause of seasonal affective disorder is still being researched, but because winter-pattern SAD is more common, more information is available on it.

According to some studies, those who suffer from SAD often have reduced levels of serotonin, (which helps regulate mood) and sunlight plays a role in helping maintain normal serotonin levels, the NIMH said.

“Shorter daylight hours may prevent these molecules from functioning properly, contributing to decreased serotonin levels in the winter,” NIMH said.

Less daylight could also lead to vitamin D deficiency. Vitamin D helps your body absorb calcium, and can come from different types of food, but also comes from sunlight exposure on skin.

“With less daylight in the winter, people with SAD may have lower vitamin D levels, further reducing serotonin activity,” NIMH explained.

Known symptoms

The NIMH said some winter-pattern SAD symptoms can include oversleeping, overeating leading to weight gain, and social withdrawal — or “feeling like ‘hibernating.” In severe cases, thoughts of death or suicide are possible.

Those symptoms may present themselves in addition to other signs of depression like persistent sadness, decreased energy, changes in sleep and appetite, and others for two weeks or more. However, not every person will experience every symptom.

NIMH emphasized that seasonal depression is different from the “holiday blues,” which is generally associated with holiday-related stresses rather than changes in daylight hours and seasonal changes.

Treatment options for SAD

Intermountain Health encourages those experiencing symptoms of seasonal affective disorder to see a doctor, nurse, or counselor.

Light therapy and vitamin D treatment are common ways to address winter-pattern SAD. Medication and psychotherapy can help treat depression in general, in addition to helping treat SAD.

Light therapy

Light therapy has been a known treatment for SAD since the 1980s, according to NIMH. With light therapy, people sit in front of a bright light for 30 to 45 minutes each day (although time recommendations may vary).

The lights used for this type of treatment are brighter than other indoor lights, with a brightness of about 10,000 lux.

Therapy lights are available for purchase online, but Intermountain Health said people should not try to do light therapy on their own, but rather with the help of a medical professional familiar with the therapy.

Vitamin D

Taking vitamin D supplements can help improve symptoms related to seasonal affective disorder.

“However, studies testing vitamin D as a treatment for SAD have produced mixed results, with some studies indicating that it is as effective as light therapy and other studies finding no effect,” NIMH said.

People are encouraged to talk to their healthcare providers about other dietary supplements and medications, as vitamin D can interact with other medications, NIMH said.

Medication (antidepressants)

“The same medicines used to treat depression can help people with SAD,” Intermountain Health said.

NIMH said antidepressants can take four to eight weeks to work, and the medicines can cause other issues before helping improve someone’s mood. NIMH also said several medications may need to be tried before finding one that works best.

People are encouraged to talk to their healthcare providers before starting or stopping any medications, NIMH said.

Counseling (AKA psychotherapy, talk therapy)

Intermountain Health and NIMH recommended counseling as an option for treatment — but also referred to this treatment as psychotherapy and talk therapy.

NIMH said one form of cognitive behavioral therapy has been adapted for people with seasonal affective disorder and is called CBT-SAD. This type of therapy can help teach people new ways of thinking, and help change habits that contribute to depression.

“CBT-SAD also uses a process called behavioral activation, which helps people identify and schedule pleasant, engaging indoor or outdoor activities to offset the loss of interest they typically experience in the winter or summer,” NIMH said.

Exercise, good sleep habits

Intermountain Health said exercising can help some people feel better, and is one thing people can do on their own.

“Even you do not feel like it, try to do something active for at least 30 minutes on most days of the week,” Intermountain Health advised.

Those experiencing SAD are also encouraged to follow good sleep habits, such as going to bed and waking up at the same time every day, and avoiding looking at phones or other devices before bed.

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