By Tiffany Scott, licensed therapist at Teladoc Health
As the days get shorter and the temperature drops, many individuals experience a general feeling of sadness or moodiness that we can’t quite put our finger on. The condition is real, with as many as 49 percent of Midwesterners suffering from seasonal affective disorder (appropriately known as SAD) according to the American Psychiatric Association. Not surprisingly, those that live in warmer, sunnier parts of the US just aren’t affected to the same extent as us Michiganders.
Symptoms of winter SAD include weight gain, changes in appetite, oversleeping, feeling depressed and losing interest in activities that were previously enjoyable. Of course it is very normal to feel down occasionally, but if your symptoms occur daily for weeks or months during the winter, you may be experiencing SAD. In severe cases, SAD can even contribute to suicidal thoughts and feelings of hopelessness. It is therefore essential to seek advice early from a therapist or clinician if you believe you are suffering from SAD.
So, what is the cause? Researchers believe imbalances in serotonin and melatonin may be to blame. Both hormones help regulate our circadian rhythm, the natural waking/sleeping rhythm we follow each day. During the winter months, many places around the world experience shorter days and longer nights. Adjusting to this change can create imbalances for some people.
In addition, some researchers believe that decreased levels of vitamin D, stemming from reduced exposure to sunlight, can contribute to SAD. Vitamin D is known to help regulate mood, and we naturally produce vitamin D when sunlight touches our skin. SAD is more common in places farther away from the equator, where populations experience more significant daylight variability between the seasons. SAD is more common among women and is reported most often in January and February.
There is good news though. Before you shrug your shoulders and accept the Michigan winter blues, here are some treatments to discuss with your therapist or doctor which could make the coming season feel brighter:
- Phototherapy: Also known as light therapy or lightbox therapy, phototherapy is an effective treatment for many people. During phototherapy, the patient sits in front of a bright light for at least 20 minutes at the beginning of each day. The light from the lightbox mimics sunlight and can help recalibrate your natural circadian rhythm. Phototherapy is usually only practiced for the duration of the winter months.
- Talk therapy: Talk therapy, which may include cognitive behavioral therapy or discussion of other effective coping skills, is widely used across various conditions. In talk therapy, a licensed therapist or psychologist helps their patients gain new perspectives about their problems by talking them through.
- Antidepressants: Some doctors may prescribe antidepressants called SSRIs (Selective Serotonin Reuptake Inhibitors). SSRIs increase the amount of serotonin in the brain, helping to balance mood.
- Vitamin D supplements: Your doctor may test you for vitamin D deficiency. If you are deficient in vitamin D, your doctor may ask you to start daily supplements.
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Women and men can on the couch in the living room and have a video call and consultation with their doctors.
In addition to the treatments your doctor or therapist suggests, there are also lifestyle changes you can make to overcome SAD:
- Be active: Take daily walks, start an at-home workout routine, or join a gym. Research has shown that getting regular exercise can improve mood, immunity and quality of life.
- Be social: Schedule time to visit friends and family regularly.
- Get some sunlight: Whenever the sun is shining, take a minute to go outside and enjoy it. This is effective for the same reasons that phototherapy has been successful.
- Stick to a routine: Studies show that managing your time using a daily routine can help you manage stress levels and plan self-care practices. Schedule full nights of rest and try to wake up at the same time every morning.
One in four Americans now has access to Teladoc Health, the global leader in virtual care. Licensed therapists and expert mental health clinicians are able to provide advice and treatment for dealing with SAD symptoms. Teladoc Health is often part of insurance benefits, meaning there is no extra charge; for those who don’t have the service included with insurance, services can be accessed at a flat rate per visit. For more information go to teladochealth.com
