a psychiatrist gives advice on how to overcome it

It’s well known. Autumn and winter are not the kindest seasons for morale. The change in mood is so severe in some people during this time that it is called seasonal affective disorder (SAD).

Seasonal affective disorder: how to recognize it?

The reason for these severe blues? Low sunshine recorded during the fall and winter months. “Lack of sunlight leads to a decrease in serotonin, a neurotransmitter that dampens mood changes“, explains Dr. Asim Shah, psychiatrist at Baylor University School of Medicine in an article from his institution. “SAD typically occurs in people who live in areas with harsh winters, shorter days, and less sunlight.”

These symptoms are similar to those of depression. That is to say that the person presents:

• a lack of interest in valued activities;
• irritability;
• fatigue;
• appetite disorders.

The difference with depression? Patients only present them during autumn or winter periods. Anyone can develop seasonal affective disorder. However, health professionals have noticed profiles that are more at risk:

• patients suffering from depression: 10 to 20% of affected people may also have SAD;
• bipolar: they present a significant increased risk;
• women: SAD is four times more common among them than among men;
• young adults: the disorder generally manifests itself between the ages of 18 and 30.

The psychiatrist specifies that there is no specific treatment for SAD. However, several actions can reduce the symptoms.

Winter: how to avoid suffering from seasonal depression?

As lack of light is one of the main causes of seasonal affective disorder, Dr. Asim Shah’s first advice is to make sure to have light decoration in the house and to focus on white and pastel colors for the walls, curtains, sheets, cushions….

“Light colors will give you a feeling of openness that will help you in your daily life”explains the psychiatrist. He adds: “People with depression or seasonal affective disorder should not be in a room with dark windows, walls, and curtains. Studies show that brighter environments help relieve depression and anxiety”.

He also suggests favoring bright light lamps that are brighter than “traditional” ones. If this is not enough to reduce the symptoms of seasonal depression, it is possible to turn to light therapy. This involves exposing yourself to white light, known as broad spectrum, such as solar radiation. It is known to improve circadian rhythm, sleep disorders and depression.

“Vitamin D is deficient during the winter months because it is absorbed through sunlight. So doctors can give vitamin D supplements to patients who are deficient, which can improve their overall mood. They can also recommend melatonin to help with circadian rhythm“, indicates the expert in the article from his establishment.

Low temperatures encourage people to stay warm at home and favor sedentary activities such as watching TV and video games. However, physical activity is one of the best ways to improve mood and sleep or to manage stress. For the psychiatrist, we must find a way to be more active. For example, join a gym, take a walk in the forest, take the stairs rather than the elevator, go get your bread on foot, etc.

If seasonal depression impacts daily life or if it worsens, you should not hesitate to consult your doctor. “When symptoms are severe, SAD can be treated with serotonin antidepressants, as people experience a lack of serotonin during the winter months”underlines the psychiatrist.