When Seasonal Changes Affect Your Moods
Seasonal Affective Disorder
How does one distinguish between winter blues and more serious conditions? Many feel
sluggish or down during Fall and Winter months. The winter blues are pretty common.
If this sadness is profound, it may be a sign of Seasonal Affective Disorder (SAD). SAD
is a form of depression which results from decreased light during the darker Fall and
Winter months. With decreased sunlight, our internal biological clocks are thrown off,
and it feels as though everything is out of sync. The natural hormone Melatonin also
increases with less light, creating more lethargy, fatigue and drowsiness. This can also
contribute to depression. It is important to know what the signs and symptoms of SAD
and to receive the appropriate level of care.
Be Aware of Signs and Symptoms of Seasonal Affective Disorder
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Feelings of deep sadness, hopelessness, helplessness, or despair
Significant changes in sleep; increased sleep or difficulty getting out of bed
Significant changes in appetite or weight; craving starches or sweets
Decreased interest, motivation and energy levels
Withdrawal from others
Losing pleasure in life
Feeling guilty about the impact these changes have upon your life
Thoughts of suicide or self-harming behaviors
Difficulty concentrating or remembering important things
Feeling irritable, frustrated, angry and snapping at others
Treating Seasonal Affective Disorder
 For mild symptoms, spending more time outside in the daylight may be helpful
 It is recommended that broad spectrum lights be used beginning early in
September. These lights will mimic outdoor light and decrease the brain’s
production of Melatonin. These lights should be a minimum of 10,000 lux. Used
daily, they can be very helpful in minimizing the symptoms of SAD. One
resource for these lights is: http://northernlighttechnologies.com/
 Physical exercise is a very important component of sound mental health. Those
with SAD may find that hormones released during exercise may be enough of an
antidepressant to decrease symptoms of SAD.
 If increased sunlight/lighting and exercise do not help, antidepressant medication
may be needed.
Mental Health Therapy
Psychotherapy/Talk therapy may be very helpful in identifying patterns of behavior or
thinking which contribute to SAD. It also is very helpful to learn coping skills/tools to
minimize the symptoms of seasonal depression. This can be accomplished at two
different levels, and your mental health therapist or prescriber can help you determine the
most appropriate level of care for you.
 Outpatient Individual Therapy
 Intensive Outpatient Therapy
Many are able to be treated weekly to biweekly on an outpatient basis by their primary
care physicians, psychiatrists, nurse practitioners, psychologists and mental health
therapists. When the symptoms become extremely debilitating, however, it will be
important to consider a higher level of care. An Intensive Outpatient Program has been
of tremendous assistance in helping those with SAD or depression to regain healthy
functioning again. It is a 7 week, 3 day per week, 3 hour per day program. The main
goal is to teach such individuals healthy coping skills which will increase health and
wellness.
In conclusion, know the signs that you or someone you care about is struggling beyond
the typical seasonal sadness or sluggishness. Reach out and don’t suffer or watch others
struggle in silence. Know that there is effective help. There is hope!
John A. Glovan, Psy.D.
Director, Health and Wellness Program
Co-Founder, The Behavioral Wellness Group
8224 Mentor Ave #208 Mentor OH 44060
P: 440 392 2222 #302 F: 440 565 2349
[email protected]
www.behavioralwellnessgroup.com