Despite what the Christmas carols say, winter in Colorado is not always a joyous occasion. Snow often does not stick, and Colorado residents are instead left with the less desirable aspects of winter: dark clouds, rain and overcast mornings. The weather can have a profound impact on mental health. In fact, over the past few decades experts have developed a term for depression related to the turn of the weather: Seasonal Affective Disorder.

SAD, seasonal depression, or the winter blues: no matter what you call it, seasonal depression is a serious issue for millions of Americans around the country.

Seasonal Affective Disorder is essentially a specific type of depression that is tied to certain times of the year. When the weather changes and your body receives less sunlight, the physical change can trigger emotional changes as well. In severe cases, this can trigger symptoms of depression.

Get Answers to Your Questions About This SAD Time of Year

The good news about Seasonal Affective Disorder is that it does not last forever. Like with addiction rehab, there is treatment. As the name implies, seasonal depression typically comes in cycles. That said, the mental disruption has a profound effect on mental and physical health if it goes unaddressed. Instead of feeling alone, you should know that there are ways to cope with this particular kind of depression.

“There are times I am happy. There are times I am sad. But I always try to separate emotion from the need to reach for something stronger, deeper. And then no matter the emotion, I can reach for a stability that helps me accomplish what is the goal.” ~ Troy Polamalu

The best way to cope with seasonal depression is to know what to expect as the seasons change. To help you through this SAD time of year in Colorado, we address all of these most important questions about a seasonal mood disorder:

• How does SAD affect the brain? Is it similar to depression?
• What are the risk factors of Seasonal Affective Disorder?
• What are the symptoms of seasonal depression?
• What are the treatment options for seasonal depression Colorado?
• What impact does SAD have on co-occurring disorders?
• How can you learn to cope with Seasonal Affective Disorder?

If you have any these questions about SAD, read on to find out about how to cope with seasonal depression in Colorado. 

Understanding Seasonal Affective Disorder and Your Brain

Seasonal Affective Disorder has many of the same effects as depression. The key difference is that SAD takes shape only during certain seasons of the year. Seasonal depression may be present in your life if:

1. You have experienced symptoms of depression during a specific time of year for the past two years.
2. You do not normally feel these symptoms of depression.
3. As a whole, you experience more periods of depression than periods without the symptoms of depression.

Seasonal Affective Disorder is typically caused by the decrease of sunlight during the winter months. Sunlight has a profound impact on mental health. To a certain degree, the more sunlight someone is exposed to the happier and healthier they can be. This change in mental health is due to the chemical called serotonin. Serotonin helps lift an individual’s mood and generally makes them feel happier. The chemical is largely dependent on sunlight to be released. In short, someone who spends more time without sunlight is more likely to experience the depressive effects of a lack of serotonin. While the exact causes of Seasonal Affective Disorder are not yet narrowed down, there is no question that the mental condition is caused by both physical changes in the weather and chemical changes within the brain. You should never blame yourself for the feelings of depression you may experience during an episode of SAD.

Expecting the Unexpected: Risk Factors for Seasonal Mood Disorder

As of today, there is no specific known cause of seasonal mood disorder among men and women. However, psychologists have found risk factors that make a person more likely to experience Seasonal Affective Disorder at some point in their life. The risk factors for seasonal depression include:

• Gender: Women are four times more likely to be diagnosed with SAD than men.
• Geographical Location: Seasonal depression is tied with the amount of light your body receives. As a result, those who live father away from the equator are far more likely to experience SAD symptoms.
• Genetic History: Individuals who have a family history of depression or mental illness are more likely to show signs of seasonal mood disorder.
• Bipolar or Depression Disorders: If you have experienced periods of depression or have been diagnosed with bipolar disorder, SAD is more likely to be present during certain seasons.
• Age: While the reason is yet unknown, younger people are more likely to experience seasonal depression than older individuals.

Seeing these risk factors in your own life does not necessarily mean that you will develop a seasonal mood disorder. But it does mean that you should be on the lookout for symptoms of Seasonal Affective Disorder, as well as depression more generally.

“The exact causes of SAD are unknown. Researchers have found that people with SAD may have an imbalance of serotonin, a brain chemical that affects your mood. Their bodies also make too much melatonin, a hormone that regulates sleep, and not enough vitamin D.” ~ The U.S. National Library of Medicine

One of the ways to cope with SAD is to be prepared for it. If you know that you are likely to experience seasonal depression, you can better prepare for your own self-care.

Seasonal Affective Disorder Symptoms to Look Out For

Like many mental disorders, SAD exhibits itself in different ways depending on the individual. There are several common Seasonal Affective Disorder symptoms to be aware of. These include:

• A loss of interest in hobbies or activities that you typically enjoy.
• Feeling unable (or unwilling) to get out of bed in the morning.
• Experiencing a lower level of energy on a daily basis.
• Having difficulty concentrating on tasks at home or at work.
• Experiencing feels that challenge your self-worth: hopelessness, worthlessness, guilt, etc.
• Gaining weight, especially during the winter months.
• Craving (and consuming) junk food more often than usual.
• Oversleeping on a regular basis.
• In extreme cases of SAD, having thoughts of death or suicide.
• Avoiding social encounters, even when this typically brings you happiness.
• Feeling agitated or anxious on a regular basis.

These symptoms typically occur during the winter months. After all, another name for seasonal depression is the “winter blues”. But Seasonal Affective Disorder in summer is also possible. If you see any of these symptoms, you should not rule out SAD no matter what time of year it is. Many of the symptoms of Seasonal Affective Disorder are similar to those of chronic depression. The main difference is that seasonal depression is exactly that – seasonal. If you continue to see some (or all) of these symptoms for months or years, you should consider treatment for depression.

Treatment Options and Self-Care for Seasonal Depression In Colorado

When it comes to Seasonal Affective Disorder and how to cope, you are not without options. Some of the best ways to engage in self-care during these seasons include:

• Take active steps to be in sunlight as much as possible.
• Actively monitor your energy and your mood. Know yourself during these months.
• Stay active! Physical activity can dramatically boost mood and energy.
• Plan ahead. Knowing that you have activities to look forward to will help stave off some symptoms of depression.
• If you see symptoms of seasonal depression, seek out support immediately.

Taking these steps can help you avoid the more detrimental effects of SAD during these months.

The Most Common Treatment: Light Therapy for SAD

Sometimes called phototherapy, light therapy for SAD minimizes the effects of SAD by exposing individuals to more light. With light therapy, you typically sit in front of a special light box for around half an hour each day.

“The idea behind light therapy is to replace the sunshine that you miss during the fall and winter months. You sit in front of a light therapy box every morning to get daily exposure to bright, artificial light. But some people with SAD do not respond to light therapy alone.” ~ The U.S. National Library of Medicine

Light therapy for SAD can have some side effects, but it can also be an effective treatment approach for many people.

The Most Common Treatment: Light Therapy for SAD

Sometimes called phototherapy, light therapy for SAD minimizes the effects of SAD by exposing individuals to more light. With light therapy, you typically sit in front of a special light box for around half an hour each day.

“The idea behind light therapy is to replace the sunshine that you miss during the fall and winter months. You sit in front of a light therapy box every morning to get daily exposure to bright, artificial light. But some people with SAD do not respond to light therapy alone.” ~ The U.S. National Library of Medicine

Light therapy for SAD can have some side effects, but it can also be an effective treatment approach for many people.

Co-Occurring Treatment For SAD and Substance Use Disorders

Light therapy typically works in cases when Seasonal Affective Disorder is the primary concern. However, as we already noted above, one of the risk factors for SAD is other mental disorders. In some cases, this includes drug addiction or alcoholism. These are known as substance use disorders. When a co-occurring disorder is present, treatment for SAD may require a different approach.

“When light therapy does not improve symptoms within a few days, then medication and behavioral therapies such as CBT should be introduced. In some cases, light therapy can be used in combination with one or all of these therapies.” ~ Psychology Today

Cognitive Behavioral Therapy – a specific form of talk therapy – can help individuals experiencing depression cope with its effects. More than that, this treatment approach helps address a substance use disorder that may be present.

Getting Help: You Can Learn to Cope With the Winter Blues

You should not take SAD lightly. If you see the symptoms outlined here, you should seek out help for depression. At the same time, you should know that the “winter blues” are not for forever. Seasonal depression comes in waves. You should do everything you can to minimize the symptoms of SAD during these winter months – and look forward to entering a new season! If you have any questions about this seasonal mood disorder, or co-occurring disorders, feel free to contact us today.