About Seasonal Affective Disorder (SAD)
Seasonal depression can affect both children and adults, although is most common in older teens and younger adults. Females are four times more likely than males to develop SAD. Seasonal Affective Disorder otherwise known as the “winter blues” tends to progress slowly beginning in September or October, peaks in November through February, and begins to diminish in the spring months.
At risk: Living in the Pacific Northwest
The prevalence of SAD varies from region to region, and it’s far more common for those living in higher latitudes, putting those of us who live in the Pacific Northwest particularly at risk. In fact, according to Swedish Hospital doctors, nearly 10 percent of people in the Puget Sound area suffer from some form of SAD.
Some typical symptoms of SAD:
Sluggish and tired
Low motivation
Oversleeping/having difficulty getting up in the morning
Weight gain and increased cravings for foods high in carbohydrates
Irritability
Difficulties with concentration
Don’t let SAD catch you off guard
In my therapy practice in Issaquah, Washington, it stands out to me how SAD tends to sneak up on people. Because SAD tends to progress slowly, peaking at the height of the winter months, it tends to be hard to put one’s finger on it until it develops into a more serious depression later on into the season.
Get Ready – Plan Ahead!
Recognizing the seasonal pattern of one’s depression and planning ahead well before the depression takes hold, can go a long way in preventing a more serious depression from developing.
10 tips to help you prepare for those long dark months ahead…
Light therapy: A light box that mimics outdoor light and causes a chemical change in the brain has been found to lift mood and ease other symptoms of SAD. Be sure to use light therapy earlier in the day, as it has been known to impact sleep cycles if used too late in the day.
Mid-day walks: Take a walk during daylight hours for 15-20 minutes. Even with the cloud cover in the Pacific Northwest, you can still benefit from the light outside.
Sunrise simulator: Sunrise simulators are particularly useful for those dark fall and winter mornings. These alarm clocks simulate the rising of the sun over a half hour period; easing your body into a more natural awake state.
Nutrition: What you eat affects your mood. Even though you are likely craving more carbohydrates and comfort food during this time, it is important that you take care of your body with nutritious food choices.
Exercise: It’s very common with SAD to feel too tired to exercise. Exercise is a great mood and energy booster. Even small doses of exercise can be beneficial.
Vitamin D: Otherwise known as the “sunshine” vitamin. The majority of people in the Pacific Northwest have low or deficient levels of vitamin D. You can have your vitamin D levels checked by a simple blood test at your doctor’s office. Make sure to discuss your levels, and recommendations for supplementation with your doctor.
Get out of the house: Hibernating at home tends to happen during those winter months, especially when you’re feeling low in energy. Prioritize getting out and being around others.
Plan a vacation: Unfortunately not everyone has the time nor resources to take a vacation. If you can, planning a vacation somewhere warm and sunny during the winter months can help!
Counseling: Counseling can help you to recognize what may be impacting your mood, energy or motivation levels. A therapist can help you to improve coping skills and can work with you to develop a personalized plan.
Medication: If you are already taking medication for any mood issues, make sure you stay consistent and take your medication as prescribed. Some people may also benefit from a “seasonal adjustment” of their medication if their depression worsens over the fall/winter months.
Helping Your Child or Teen who Struggles with SAD
Understanding SAD and how it may be affecting your child or adolescent is important. Your child may have trouble getting up in the morning, they may be less motivated to finish their homework, and you may notice that they are extra tired and lethargic. They may not have the energy to socialize with peers or attend school related functions. Homework and grades may also begin to suffer.
10 tips to help your child through those long dark months ahead…
Have your child see a doctor: Make sure your child sees their primary care doctor to discuss any signs of depression they may have.
Vitamin D: Have their vitamin D levels checked and talk to their doctor about any recommendations they have for your child around supplementation.
Nutrition: Make healthy meals and snack options available for your child.
Encourage involvement with others: Encourage them to get out with their friends, go to school functions, or participate in family activities.
Take walks: Take walks (even on cloudy days) with your child after school for 15-20 minutes a day. Even with the cloud cover, they can still benefit from the light outside.
Exercise: Exercise is a great mood and energy booster. Even small doses of exercise can be beneficial.
Educate: Help them to understand SAD. It can be beneficial for them to understand and recognize why they may be feeling the way they are feeling.
Light therapy: Light therapy has been found to lift mood and ease other symptoms of SAD by mimicking the natural light outside. Talk with your child’s provider about any recommendations that may be specific to your child’s needs.
Sunrise Simulator: If your child is struggling with getting up on those dark mornings in the fall/winter months, have your child try a sunrise simulator alarm clock.
Counseling: Your child may benefit from therapy which can help children, teens and families to recognize the signs and symptoms of SAD, and gain awareness around what impacts their mood and energy levels. In addition, counselors can help your child improve coping skills and help to develop a personalized plan.
Signs you or your child may need immediate help
If you or your child are having any feelings of hopelessness or suicidal thoughts these are strong indicators that it is time to seek help. You can access services for symptoms of depression or SAD through your primary care doctor, seeing a licensed counselor, or other medical provider. If there is an imminent crisis, you can contact 911, and/or (in King County), contact the Crisis Clinic at (206) 461-3222.
Summary
Living in the Northwest puts us at higher risk for the “winter blues”. Knowing what signs to look for can help your seasonal depression from becoming more severe or even debilitating. Don’t let that sneaky progression of seasonal depression catch you off guard! Preparing is an important part of staving off those “winter blues”.
By Paula B. Johnson, MS, LMHC
Executive Director of Centered Mind Counseling Services, PLLC
Contact Us at (425) 269-3277 for more information about our services in Issaquah, WA.