Tis the Season

Tis the Season

It’s already the holiday season, and many of us are scrambling to get last-minute gifts, make travel plans, and prepare for big family get-togethers. The cheesy movies paint a wholesome picture of giving thanks and cherishing loved ones, which are legitimate and worthwhile pursuits, but unfortunately, there is a great deal of stress involved as well. Further still, some of us experience hardships others may not, hardships like Seasonal Affective Disorder (SAD). Commonly referred to as the “winter blues,” SAD is not a diagnosis you will find in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), the resource used by many counseling professionals to conceptualize what people are experiencing. This is not to disparage the legitimacy of the condition or those who experience it. However, what you will find in the DSM is specifiers for depressive disorders, one of which is “with seasonal pattern.” Let’s talk about what that means.

What Does it Look Like?

Without getting too technical, someone who experiences SAD would meet the criteria for recurrent Major Depressive Disorder (MDD), as well as displaying four additional features. The first of which is the depressive symptoms that emerge during a particular season, most commonly during winter. The symptoms then disappear quickly as the season changes. We know with more certainty we’re dealing with SAD when this pattern has taken place for at least two consecutive years. Then, the final feature is that out of all the depressive episodes a person has experienced in their lifetime, the majority have occurred within the challenging season. It should be noted that the depression someone experiences cannot be better explained by some other stressor, such as seasonal unemployment or school schedule. The prevalence of seasonal pattern depression depends on geographical latitude and how close one is to either the north or south pole. Cold temperatures, varying or minimal day length, and lower sun angles are common features the further away from the equator we travel.

Common symptoms may consist of depressed mood, loss of pleasure, significant weight loss or weight gain (not attributable to dieting), insomnia or hypersomnia, fatigue, difficulty focusing, feelings of worthlessness or guilt, or recurrent thoughts of death. To meet the criteria for a formal diagnosis, most of these symptoms must be present for at least two weeks. While it is not advisable to self-diagnose, I share this information to raise awareness should someone recognize their need for professional assistance. If these symptoms describe your experience, I invite you to consider seeking services from a counselor in person or online. Should you need immediate support before you can get seen, call or text 988 to get connected with the suicide and crisis lifeline.

Common Solutions

There are a few paths to take when treating SAD or recurrent MDD with seasonal patterns, many of which can be done concurrently. While the research and literature are currently lacking, we speculate that the lack of sunlight exposure contributes to depressive symptoms. If possible, braving the cold and getting at least 30 minutes of sunlight outdoors each day can be a tangible, cost-free step to take. Vitamin D supplements work toward this end as well, but consult your primary care provider and use your discretion when considering supplements. The use of “light boxes” to treat SAD is meant to replicate sunlight exposure. However, to my knowledge, such pieces of equipment are not regulated by the FDA, so do your research before making a purchase. The other more rigorous routes to take are counseling/psychotherapy and antidepressant medication. Again, when it comes to medication, consult your doctor.

Hopefully, this information will clear up any confusion out there as to what SAD is. If this is your experience, know there are resources you can pursue to not only find relief but to thrive as well. Whether the stress of the holidays has you down or you are experiencing something more clinically significant, we at Hope Counseling Center wish you the best as you celebrate and usher in a new year!