SSM Health St. Clare Hospital - Fenton: Feeling Down? How To Cope With Seasonal Affective Disorder

Press release from SSM Health St. Clare Hospital - Fenton:

November 12, 2021

As the weather turns colder, many people are already bracing for seasonal depression, also known as Seasonal Affective Disorder (or SAD). Typically, these mood changes begin when seasons change and people are spending less time outdoors. The earlier sunsets brought on by Daylight Saving time can play a role too.

Some people may start to feel like they have low-energy or aren’t as happy as they might be in the spring and summer months. SSM Health physician, Dr. Heather Schmidt, an expert in family medicine, said most people begin to experience symptoms of Seasonal Affective Disorder in the fall or early winter although rarely it can also occur in spring and summer.

“The symptoms are very similar to typical depression,” Schmidt said. “People feel like their sleep is disrupted, maybe they’re either sleeping too much or not enough; their appetite changes.”

Schmidt said it’s common for people experiencing Season Affective Disorder to crave carbohydrates and gain weight. Others feel less inclined to take part in activities they’d normally want to do.

“Usually these symptoms can last at least two weeks or longer,” said Schmidt, who also is SSM Health’s system medical director of healthy work and well-being. “People can tend to feel guilty or like they’re not worth anything. It’s also common to feel forgetful, confused and unable to concentrate on simple tasks.” In more serious cases, Schmidt said people may have thoughts of death and suicide.

Throughout the pandemic, Schmidt said more and more people have been experiencing symptoms of depression. While it’s hard to categorize which age group is most affected, Schmidt said she is seeing more young people who are struggling with mental health distress. The COVID-19 pandemic is only making matters worse.

“We’re seeing that young people don’t feel as supported as their older peers for a multitude of reasons,” Schmidt said. “Younger age groups could be experiencing more stress during the winter months, partly due to the COVID-19 pandemic.”

When to seek help:

Schmidt said Seasonal Affective Disorder will typically improve in the spring, depending on how severe it is. However, it’s important to address serious concerns immediately. “If you feel like you just can’t snap out of it and you’re not acting like yourself, don’t hesitate to reach out to a medical professional,” Schmidt said. “Don’t wait. If you’re really struggling, speak with a doctor.”

Treatment options:

Not all people will need to take medication and there are a few simple changes you can make to improve your mood. Schmidt said it’s crucial for people experiencing Seasonal Affective Disorder to follow a routine sleep schedule, going to bed around the same time every night and waking up at the same time every morning. People are also encouraged to avoid alcohol and caffeine in the evening hours, as it may disrupt sleep. Schmidt urges people not to underestimate the power of exercise.

“Exercise, exercise, exercise. Doing something for just 30 minutes a day, most days of the week, can keep things from worsening and can help if you are diagnosed with Season Affective Disorder.”

Even on cloudy days, Schmidt said people can benefit from getting outside and going for a walk or run.

In some cases, light therapy is used to treat Season Affective Disorder. The therapy exposes people to bright, artificial light early in the morning. Schmidt said the treatment has been proven to help over 50 percent of people experiencing SAD. Another commonly recognized treatment for seasonal affective disorder includes talk therapy with a licensed therapist.

“Reach out if you need help; it’s okay to not be okay,” Schmidt said. “Make sure you are talking to family, friends, clergy, and your health care provider. Don’t ever minimize how you’re feeling.”

The National Suicide Prevention Lifeline is monitored 24 hours a day: 1-800-273-8255.

This press release was produced by SSM Health St. Clare Hospital - Fenton. The views expressed here are the author’s own.