How to Tackle Seasonal Affective Disorder and Mental Health Crisis over the Holidays

11/27/2024

Written by: Desirae Biggs, M.A. Psychology

 

As the holiday season is approaching, many of us are anticipating joyous gatherings, festive decorations and lights and the warmth of family traditions. For some, however, this time of the year can also usher in feelings of sadness, isolation, depression, and anxiety--- symptoms that are traditionally often associated with Seasonal Affective Disorder (SAD). This form of depression typically surfaces during the fall and winter months when daylight is less available and has an impact on energy levels and mood. This, coupled with the stressors that the holidays naturally bring, such as family dynamics, financial pressures, and societal expectations, can become a challenging time for those managing mental health disorders and mental health crises. In this blog, we’ll explore the nuances of Seasonal Affective Disorder, shedding light on its symptoms and underlying causes. We will also provide practical strategies for managing mental health during the holidays, empowering you to navigate this often-overwhelming season with resilience and grace. Whether you’re directly affected by SAD or simply seeking ways to support loved ones who may be struggling, insights from Neriah’s Heart Co LLC aim to foster a deeper understanding of mental health challenges during the holidays and help equip you with tools to cultivate joy and connection. Let’s embark on this journey together, from someone who has dealt with Major Depressive Disorder and SAD, let me help you acknowledge the complexities of the season while finding pathways to healing and hope.

 

What are the primary symptoms of Seasonal Affective Disorder and how does it differ from general depression?

 

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during specific seasons, most commonly though is in the fall and winter months when natural sunlight lessens. The primary symptoms include:

• Depressed Mood- this can feel like persistent feelings of sadness or hopelessness that last throughout the season.
• Loss of Interest- this can come out as a noticeable decrease in interest of pleasure in activities once enjoyed, such as being social or working on hobbies.
• Changes in Sleep Pattern- This may manifest as oversleeping or Hypersomnia, or difficulty sleeping or Insomnia.
• Changes in Appetite- You may experience increased cravings for carbs, which can lead to weight gain, or an overall decrease in appetite.
• Fatigue- There can be a general feeling of being tired or having decreased energy, which makes it hard to focus on completing daily tasks.
• Difficulty Concentrating- You may experience a hard time focusing, making decisions, or remembering details.
• Irritability- You may experience heightened irritability or get easily frustrated.
• Feelings of Worthlessness or Guilt- You may experience having a heightened sense of self-blame or feelings of inadequacy.
• Physical Symptoms- These may include headaches, body aches, or even changes in libido.

These symptoms can make it hard to function throughout the season and can have an impact on your quality of life.

How SAD differs from general depression is that this type of depression is a subtype of general depression and occurs at specific times of the year more so than others. While it shares common symptoms with general depression, such as low mood, fatigue, and changes in sleep and appetite, SAD has distinct characteristics that are linked to seasonal changes. One major difference is the timing of symptoms; those with SAD typically will experience a pattern of depression that aligns with the seasons, which often has an improvement of symptoms in spring and summer when there is more natural light. This seasonal pattern can help differentiate SAD from Major Depressive Disorder (MDD), which does not have a seasonal component and can occur at any point in time.

Another difference is that there are different potential triggers to the onset of this type of depression, such as reduced exposure to sunlight which causes an impact on the circadian rhythms, melatonin production, and serotonin levels in the brain. General depression can stem from a variety of factors, including genetics, trauma, and ongoing stressors, and does not necessarily have the seasonal trigger. Treatment approaches may also vary, while both conditions can benefit from therapy and medication, light therapy is particularly effective for SAD, since it aims to compensate for the lack of sunlight exposure.

 

 

Is there a certain demographic that is most vulnerable to SAD?

 

SAD primarily affects those in regions with long winters or where sunlight wanes much earlier in the day. The most vulnerable demographics include people living in northern latitudes where daylight hours are significantly reduced during winter months, such as Washington, Oregon, Alaska, for example. Women are also more likely to be impacted and diagnosed with SAD than men, with studies indicating a ratio of about 4:1. Young adults, particularly those between 18 and 30, tend to experience SAD more frequently, even though it can happen to someone at any age. There is also those pre-disposed to experiencing SAD due to family history (if there’s a family history of mood disorders, there is an increased risk of being susceptible to developing the condition). Those living with existing mental health issues such as depression or another mood disorder. People with sedentary lifestyles or those who spend a lot of time indoors may be more vulnerable, as they naturally receive less sunlight. There are also some studies that suggest that people of certain ethnic backgrounds may experience SAD differently, this is potentially due to cultural attitudes towards mental health and seasonal changes. By recognizing the vulnerabilities of developing SAD, it can help in early detection and intervention for those at risk.

 

 

What biological mechanisms are at work behind experiencing Seasonal Affective Disorder?

There are biological mechanisms at play behind the scenes of this disorder that involve several interrelated factors, these include: Melatonin Regulation, Serotonin Levels, Retinal Sensitivity, Vitamin D Deficiency, and Genetic Factors.

Changes in daylight can disrupt the body’s circadian rhythms; in reduced light conditions, the pineal gland produces more melatonin, which is the hormone that regulates sleep. Elevated melatonin levels can lead to increased sleepiness and mood changes. Sunlight exposure is also partly responsible for serotonin levels, which is the neurotransmitter linked to mood regulation. Reduced sunlight in the winter months can lower serotonin levels, which leads to depressive symptoms. The serotonin transporter gene may also play a role in susceptibility to SAD. Some individuals may also have increased sensitivity to light, so decreased exposure to natural light can have an adverse effect on their mood and cognitive function. Reduced sunlight can also lead to lower levels of vitamin D, which has been associated with mood regulation. Vitamin D receptors in the brain are partly responsible for mood level and behavior. There can also be a family history of depression or mood disorders that increase one’s risk for developing SAD.

 

 

 What are some effective treatment strategies for tackling SAD?

 

Here are some effective treatment strategies that you can use to tackle SAD during the Holiday season.

• Light therapy- one of the most common treatments is light therapy which involves exposure to a bright light that mimics natural sunlight. It is typically used for about 20-30 minutes each morning. You can find lamps on Amazon that can be used for this.
• Psychotherapy- certain therapies like Cognitive Behavioral Therapy (CBT) has been shown to be effective for SAD. It helps by identifying and changing negative thought patterns and behaviors related to depression symptoms.
• Medication- There is always a time and place for medications, and using them even temporarily to help support your mental health during times of any depression is nothing to be ashamed of. Good treatment methods consist of holistic and modern medicine interventions. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) can be beneficial. You would need to consult your doctor on being treated with antidepressants.
• Lifestyle changes- getting regular exercise, eating a healthy diet, and maintaining a routine can help alleviate symptoms. Spend some time outdoors and move the body, get as much sunlight as possible and engage in social activities and self care can also be beneficial.
• Vitamin D- Some studies suggest that Vitamin D supplementation can help, particularly in people with naturally lower levels of this vitamin.

Resources:

 National Institute of Mental Health (NIMH): [nimh.nih.gov](https://www.nimh.nih.gov)

Mayo Clinic: [mayoclinic.org](https://www.mayoclinic.org)

 American Psychological Association: [apa.org](https://www.apa.org)

 

 

A closer look at the effects of light therapy on SAD

The primary mechanism behind light therapy is its ability to mimic natural sunlight, which can help the regulation of the body’s circadian rhythms and improvement of mood. It helps regulate melatonin and serotonin. Through exposure to light in the morning, it can suppress melatonin production and enhance mood stabilization, having a lifting effect of the over tiredness that can occur. It can also have an improvement on natural circadian rhythm, which is often disrupted by SAD. Light therapy helps to actually reset the body’s natural internal clock AKA circadian rhythm, and can help you feel more alert during the day and aid in getting better sleep at night. Light therapy is also relatively easy to incorporate into daily routines. There are special light boxes designed specifically for this purpose that emit bright light that filters out UV rays, providing a safe and effective alternative to sun exposure. With regular sessions, typically 20-30 minutes a day, there can be improvements in the energy levels, mood, and overall wellbeing.

 

What role does lifestyle have to play in managing Seasonal Affective Disorder symptoms?

Lifestyle plays a significant role in managing symptoms, I’ve already touched on the benefits of integrating light therapy into your self care routine, but let me touch on some other ways. The use of physical activity as a lifestyle change can help boost endorphins and serotonin levels, which improve mood. Eating nutritionally balanced meals can also be an important lifestyle change to make when dealing with these symptoms. Eat a diet rich in omega-3 fatty acids, whole grains, and plenty of fruits and veggies can also have a great impact on mood regulation. Limit processed foods and sugars, this can help stabilize energy levels. Engage in social activities, this can counteract feelings of isolation and can provide emotional support, therefore reducing loneliness. Practice good sleep hygiene! Establishing a consistent sleep schedule and creating a restful environment can combat fatigue and lethargy that comes with dealing with SAD. Also you can practice mindfulness and meditation to help enhance stress management. Techniques such as meditation, deep breathing, or journaling can help manage stress and improve overall wellness. Fostering a healthier and more balanced life during challenging seasons can be challenging in itself but the reward for doing so can be great.

 

Overall this is good information to know so you can keep an eye out for if you or a loved one is struggling this holiday season. Stay tuned and next I’ll cover ways to manage mental health crises during the holidays.