Seasonal Depression Can Occur at Any Time of the Year
If I look up from my office computer in southeast Portland, I see a patchwork quilt of brick buildings interspersed with evergreen patches of forest, all jutting out against a lead-tinted sky. It’s winter in the Pacific Northwest and we already have a couple of months of the monsoon season, which is likely to last until April. I’m lucky I love rain and cold – as long as I get enough kung fu and yoga, I’m happy all winter. Yes, please, I would like to wear my striped sweater for another six months. Bring the cider.
But in the spring, when the benevolent sun appears over my city and the rest of the world rejoices, I begin to feel inexplicably depressed. The sun hurts my eyes, the bustle of the street overwhelms me, and I cry for no reason. I fell asleep with difficulty; the basic functions are too complex. Farmers markets and movies in the park? Nope. You’ll find me curled up in the basement, re-watching Buffy the Vampire Slayer season 4 .
What’s happening? If my sadness and depressive symptoms showed up in the winter, I would quickly analyze myself: SAD or seasonal affective disorder. Michael Barness, MD, licensed psychiatrist and founder of Mindful Medicine in New Jersey, says: “We’ve noticed that some people with severe depressive disorder have occasional sadness during certain types of the year. Interestingly, 9-10% of people in Alaska suffer from SAD, and closer to the equator it is more like 1%. “
Although the DSM or the Diagnostic and Statistical Manual of Mental Disorders is often diagnosed as a separate disorder (known to lay people as the Bible of Psychiatry), it has recently been revised to include seasonal affective disorder as a subset of major depressive disorder. People with depression may feel sadder at certain times of the year each year.
If my introductory paragraph on Portland’s skies made you feel insecure and fearful of the winter months you face, you may be at risk of classic SAD. Dr. Sanam Hafiz, a New York City neuropsychologist and professor at Columbia University, says: “People with winter SAD tend to sleep and eat more, effectively” hibernating “throughout the season.” Other symptoms include feeling sad most of the time, at the same time every fall or winter; difficulty concentrating; weight gain; fatigue; and low energy. This type of mood disorder has received widespread media coverage, and Dr. Barness says he approaches it like any other aspect of major depression with his clients, using a combination of symptom treatment, talk therapy, and medication.
Inverse SBP has several other symptoms.
What about sadness and depression in the summer or reverse seasonal affective disorder? Dr. Hafiz notes that the symptoms of reverse SAD are often the opposite of those of SAD. “People with SAD summer often have insomnia, need less sleep or sleep less, eat less and lose weight. They are often not lethargic, but excited. Unfortunately, they express more suicidal thoughts. Insomnia can make it difficult for them to carry out simple daily activities such as washing clothes or washing dishes. Some people find that there is so much light here that they always feel as if their sleep has been stolen. “
Summer and winter SAD differ in their symptoms, according to Dr. Hafiz; people with inverse SAD may feel manic, while those with winter SAD lack energy. She adds that researchers have determined that two-thirds of SAD patients have relatives with a severe mood disorder, so it may be genetic.
What causes these types of seasonal affective disorder?
Scientists are still learning, Dr. Barness says, but it is speculated that there is an imbalance in the amount of serotonin, a neurotransmitter in the brain and elsewhere. “We know that when we increase [serotonin], people feel less depressed and anxious.” He adds that the body’s melatonin system also plays an important role in depression; Produced by the pineal gland, melatonin regulates the body’s circadian rhythms. According to Dr. Hafiz, “As the seasons change, our brain physiology adapts from winter to warmer spring weather, and people with [SAD] are likely to have trouble making the transition.”
Interestingly, summer and winter SAD appear to be predominant in regions that are particularly prone to warmer summers. In other words, people in the southern United States tend to experience more summer ATS than those in the north, and vice versa.
When should you see a professional?
If you suspect you are experiencing SAD – a noticeable recurring sadness at the same time of the year every year – feel free to discuss it with a healthcare professional. SAD is largely destigmatized, and as with any mood disorder, professional help can make a big difference to you. Seeing a professional immediately is always the best step.
If you suspect you are experiencing mild (non-debilitating) SAD and are unwilling or unable to seek professional help, try managing your symptoms to help your major depression.
With fall and winter SAD, regular exposure to melatonin-regulating light is usually recommended to time your circadian rhythms and help you sleep better. Dr. Barness says he usually starts by helping his patients with their sleep patterns and then inquires about diet and exercise. “It’s intuitive – diet, exercise, what do you eat? Are you drinking too much alcohol, is something happening? Sometimes it’s so obvious that people don’t notice. Those two bottles of wine probably aren’t helping to get rid of seasonal depression. Regular exercise, healthy eating, getting enough sleep, limiting screen time, and lots of communication are all ways to improve your quality of life during the low fall and winter months.
When it comes to improving your quality of life in the summer, Dr. Hafiz recommends staying at home during hot weather; cooling with shower, swimming and air conditioning; afternoon nap; and trying to stay busy. She notes that many people are “scared of missing out” in the summer, especially on weekends, which only exacerbates anxiety and depression. As in winter, try not to isolate yourself and always be gentle with yourself.
Dealing with ATS at work can be challenging too. Try following the tips above and also improve the comfort of your immediate environment. If you’re sitting by a window and the summer sun hurts your eyes, pull down the curtains. Dim the lights in summer or brighten them in winter. Talk to your doctor about medications during the season when you are most depressed, and experiment with gradually tapering your dose after that time of year. If you are prone to overheating, take a portable fan with you. If time and finances permit, take a vacation in a place where you can take a break from conditions that negatively affect you.
If the bright blue summer sky makes you flinch, take heart: you are not alone. Seasonal affective disorder affects a large number of people who already have mood disorders and can occur at any time of the year. Like many other people with depressive disorder, I will be there for you with my sunglasses securely attached.