Managing Seasonal Affective Disorder in New England

Do you feel a pit in your stomach when daylight savings comes around? Are you dreading the four o’clock New England sunsets? Is the thought of cold weather, snow, long nights, and cloudy days of winter making you feel down? You are not alone, and there are a few reasons why you might be feeling this way.

If you live in New England then you’ve probably heard of the phrase the winter blues by now. The technical diagnosis is called Seasonal Affective Disorder (SAD).

SAD is a type of depression that's triggered by seasonal changes, most often in the fall or early winter. Typically the symptoms go away and reoccur during the same time of the year. If you live in the New England area you are at more at risk for developing SAD. 

Common Symptoms of Seasonal Affective Disorder:

• Increased sleep and daytime drowsiness

• Loss of interest and pleasure in activities formerly enjoyed

• Social withdrawal and increased sensitivity to rejection

• Grouchiness and anxiety

• Feelings of guilt and hopelessness

• Excessive tiredness (fatigue)

• Decreased sex drive

• Decreased ability to focus

• Trouble thinking clearly

• Increased appetite, especially for sweets and carbohydrates

• Weight gain

• Physical problems, such as headaches

What Causes Seasonal Affective Disorder in New England?

So why does seasonal affective disorder (SAD) happen in the first place?

One thought is that the shorter days during the winter months can cause lower levels of the brain chemical serotonin and vitamin D, which affects mood.

Another belief is that sunlight helps regulate our circadian rhythm, which is our body's internal clock. Our circadian rhythm controls when we wake up and other important functions. Reduced sunlight in the winter may disrupt this. Alternatively, our body’s ability to produce the sleep hormone melatonin can also be disrupted during the changing of seasons which also affects mood and sleep patterns.

Some other possible causes of SAD are linked to social isolation during the winter months. Most of us tend to spend more time at home, and less time outside due to the frigid New England winters. 

Stress can also play a role in SAD. Stressful holiday activities stress about finances, or being around family may also trigger SAD. Alternatively, the winter holidays can also serve as painful reminders of absent friends and loved ones. 

Strategies to Combat Symptoms of Seasonal Affective Disorder

Fortunately, there are some helpful strategies to combat the symptoms of seasonal affective disorder (SAD):

1. Vitamin D: Get your Vitamin D levels checked. Even if you spend your summers on the Cape as a complete beach bum, you could still be deficient in vitamin D. Always consult with your provider before adding any supplements

2. Light therapy (phototherapy). Sometimes also called a SAD lamp or light box, phototherapy devices use UV lightwaves to imitate the sun. Insurance might cover the cost of these devices for people with SAD diagnosis. Please make sure to follow your provider's instructions so you are not overexposing yourself to UV light. 

3. Sleep: Poor sleep directly influences how we perceive our daily events, potentially altering our mood states and perceptions in either a more positive or negative direction, depending on sleep quality. Sleep heavily impacts mood and perception, so much so that poor sleep can make the usual day-to-day occurrences and stresses feel more overwhelming

4. Exercise: The hormonal effects of exercise, especially resistance training, include increasing feel-good hormones, balancing estrogen and progesterone in women, and maintaining or raising testosterone levels in men. These hormonal changes contribute significantly to mental wellness and overall life quality

5. Medications: certain prescription medications help restore chemical imbalances in the brain due to SAD. Some medications include selective serotonin reuptake inhibitors SSRIs. A prescriber would be able to work with you to determine which treatment options are best for you.

6. Therapy:  Cognitive behavioral therapy (CBT) can be an effective treatment plan for seasonal affective disorder (SAD). CBT can help reduce your negative thoughts and emotions and also the recurrence of seasonal depressive feelings. It may be a better long-term solution for some individuals. 

If you’d like to take the first step and learn more about how therapy with me can help you beat your winter blues, please reach out to schedule a free therapy consultation.