Winter is coming. This frase, taken from the famous show Game of Thrones, seems to apply to our life when the days get shorter and the sunlight decreases. These are the circumstances that make it very likely that we experience changes in our mood. Changes that, for some people, go beyond a passing sadness and can evolve into Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern and significantly affects our quality of life.
What is seasonal depression
Winter pattern SAD, also known as seasonal depression or winter blues, is a recurrent form of depression that appears with the onset of autumn and winter. Its symptoms often subside with the increase in daylight hours and the arrival of spring. Although it can also occur in the warmer months (summer SAD), it is much less common.
It is crucial to distinguish SAD from the common emotional fluctuations associated with the holiday season, as well as from homesickness or stress, or other factors that can be confused. In the case of seasonal depression, we are talking about a disorder with clear neurobiological and environmental bases.
Causes and influencing factors of seasonal depression
Seasonal Affective Disorder is not a sign of personal weakness, no type of depression is, and can be conditioned by different causes such as:
- Predisposing factors
- Having a family history of depression or affective disorders.
- Residing in latitudes far from the equator is a risk factor for SAD. That is, the further north, the greater the tendency to suffer from this disorder. This factor should not be measured kilometer by kilometer (in Madrid less likely than in Bilbao), but in more general terms, for example, in Finland there is a greater probability of having seasonal depression than in Spain.
- The presence of other disorders, such as bipolar disorder, can amplify vulnerability to SAD.
- Age and sex also have an influence, as this disorder tends to occur more frequently in young people and early adults, as well as in women.
- Precipitating factors
- Reduced sunlight affects our serotonin levels, a key neurotransmitter in regulating mood.
- Prolonged darkness impacts our hormones, specifically melatonin which influences our sleep and the organization of our circadian cycle.
- A decrease in Vitamin D due to less sun exposure affects our nervous system.
- SAD can also be triggered by a stressful situation in our life.
- Maintaining factors
- Short days limit our activities, mainly outdoors, and reduce access to reinforcers such as exercise, socializing or natural sunlight.
- Automatic negative thoughts that reinforce discomfort such as: “it is useless to try to feel better in winter”.
- Lack of physical activity.
- Being carried away by the low mood makes us less motivated to seek out other people, increasing our isolation) and to engage in pleasant activities, thus perpetuating a “depressive circle”.
- Increased tendency to isolation and reduction of pleasurable activities.
Common symptoms of seasonal depression
SAD affects different areas of life, in a non-punctual and sustained manner. These are some of its manifestations to which we must pay attention:
- Persistent sadness, feeling of “emotional emptiness”.
- Certain anxiety.
- Increased sleep (hypersomnia) and appetite, especially for carbohydrates. Occasionally,
can also manifest itself in reverse, with a significant decrease in sleeping and eating patterns.
sleep and eating patterns. - Fatigue, loss of interest in activities.
- Difficulty concentrating on both complex and everyday tasks.
- Feelings of worthlessness or guilt.
- In severe cases, thoughts of death or suicide.
How can we cope with seasonal depression?
An effective approach to Seasonal Affective Disorder combines cognitive-behavioral strategies with specific interventions, such as:
Lifestyle changes
- Exposure to sunlight: Take morning walks or sit near bright windows; or sit on benches, well wrapped up, to “sunbathe”.
- Establish routines and increase the activity level: Plan outdoor activities and maintain a regular schedule. It is even better if you do not do it alone.
- Physical exercise: This will increase serotonin levels and improve morale.
Changes in the way you think or “cognitive restructuring”
- Try to identify the negative thoughts (“winter is always terrible”) and work to replace them with realistic and balanced alternatives (“in the winter I can also do other activities”, e.g. skiing, or sign up for a dance academy, go to the movies; or “winter is limited in a short time it will pass”; or focus on good periods of the winter such as Christmas…).
- You can keep a small record of achievements and small daily pleasures to combat the feeling that “everything is bad”.
Increasing reinforcers
Plan and participate in pleasurable activities at home such as hobbies, music or reading.
reading.
Encourage social contact, even in enclosed spaces.
Specific treatments, in case the symptoms persist or there is a history of depression.
- Consult a psychologist for help in modifying patterns of thought and behavior related to SAD.
- See a physician who will prescribe medication. In more severe cases, a professional may consider the use of antidepressants combined with psychological therapy.
Seasonal Affective Disorder is a real challenge with biological and environmental roots (it is not a personal weakness), but we can fight it. It is very important to acknowledge its symptoms and adopt changes in both thoughts and routines. This can make a big difference
If you feel that SAD is affecting your life, seek professional help. At Paracelso Sagasta we are committed to your wellbeing and we have personalized tools to deal with seasonal depression. Make an appointment through 976 218 131 or through our medical appointments portal.
