Health & Fitness
Tips For Managing Seasonal Depression In Seattle
Seasonal affective disorder can impact anyone during the chilly, dark days of winter. Here's where to begin seeking help for your symptoms.
This article is not medical advice.
As winter approaches, the days get shorter and sunlight becomes scarcer in our day-to-day lives. This lack of sunlight, along with the rapidly declining temperature and change of weather, can contribute to an overall decline in our mood, demeanor and mental health.
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In Seattle, the winter months sometimes can see sunsets as early as 4:17 p.m. and average temperatures in the 30s or 40s, leaving little time for sunlight and making residents even more susceptible to conditions such as seasonal affective disorder (SAD).
If you’ve noticed a change in your mental state as fall transitions to winter here in Seattle, you may be living with SAD. Here’s what you need to know about seasonal depression and how to seek help for your symptoms.
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What Is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder (SAD) is a behavioral disorder that stems from depression and occurs in the winter or seasonally, according to the American Psychiatric Association (APA). Those with SAD experience changes in mood and symptoms similar to those of depression.
The lack of sunlight in the fall and winter months is the main catalyst for SAD in many people who experience it. For those individuals, moods tend to improve in the spring, when there is more sunlight and warmer weather. However, SAD does not just occur during the colder, darker months, as cases can occur in the summer.
On average, about 5 percent of adults in the United States experience SAD for about 40 percent of the year, with cases more common in women than men, says the APA.
Many Seattleites may live with SAD and not even realize it. Many people assume their sadness or tiredness is from the cold weather and busyness of the holiday season, not a mental health condition. In general, the farther north you live, the more common SAD is, according to the National Institute of Mental Health. This means those in Seattle may be more prone to the disorder than those who live in more southern parts of the country.
Symptoms Of SAD
SAD symptoms typically mirror those of depression, though they can vary from person to person. The most common symptoms of SAD include:
- Feeling sad and being in a depressed mood.
- Loss of interest and pleasure in things you usually enjoy.
- Change in appetite, either eating too much or not at all.
- Change in sleep habits, getting too much or too little sleep.
- Loss of energy and feeling fatigued.
- Inability to sit still.
- Feeling guilty or worthless.
- Difficulty thinking or concentrating.
- Weight loss or gain.
- Thoughts of death or suicide.
How Is SAD Diagnosed?
The NIMH lists several criteria that must be present for a diagnosis of seasonal affective disorder.
- You exhibit symptoms of major depression or the more specific symptoms of SAD listed above.
- Your depressive episodes occur during specific seasons (e.g., only during the winter months or the summer months) for at least two consecutive years.
- Depressive episodes are much more frequent during those particular seasons than other depressive episodes you may have experienced at other times of the year.
To be diagnosed with SAD, your symptoms must significantly interfere with your ability to function. For instance, you may find that your seasonal depression may affect your functioning at work or school, relationships and ability to keep up with responsibilities.
If any of the above sounds like you, you may wish to schedule a telehealth appointment through GoodRx Care to discuss your symptoms and confirm a diagnosis of SAD so you can discover your best treatment options.
Causes And Risk Factors Of SAD
Aside from the weather, there are a variety of reasons why someone may suffer from the symptoms of SAD, according to the Mayo Clinic:
- Your biological clock. The changing of the seasons and the reduction of sunlight in the fall and winter have an effect on your body's biological clock. Your internal clock is known as your circadian rhythm and is responsible for your physical, mental and behavioral changes across a 24-hour cycle. With less sunlight, your body may have difficulty adjusting to the changes in its rhythm.
- Serotonin levels. Serotonin is a hormone that stabilizes your mood, feelings of well-being and overall happiness. Sunlight can increase your serotonin level; so with less of it around and the colder weather causing people to spend more time indoors, your body produces less serotonin, making you more prone to depression.
- Melatonin levels. Melatonin is another hormone that your brain releases at night to help you sleep better. It helps your circadian rhythm operate your body. Because the sun sets earlier, your body may naturally think you should be asleep earlier in the day, throwing off both your circadian rhythm and melatonin production.
In addition, certain risk factors can increase the chances that a person develops SAD, including:
- Family history. Those with a family history of SAD or any other depression-related disorder are at a higher risk of the disorder. If you're experiencing symptoms of SAD, talk with your blood relatives to see if they’ve ever experienced any types of depression and/or suffered from SAD.
- Having major depression or bipolar disorder. If you already know that you have major depression or bipolar disorder, your symptoms may worsen seasonally. Those who are prone to depression or have been diagnosed with a disorder should be acutely aware of the changing of the season and how it may affect their mood.
- Living far from the equator. SAD is more common among people who live farther north or south of the equator. One reason for this may be because of the decrease in sunlight in those areas during the winter, compared to the longer, sunnier days in the summer.
Treatment For SAD
There are several different ways to treat seasonal affective disorder, including medication, therapy and/or alternative approaches aimed at improving your overall health and increasing exposure to light. The type of approach you take should depend upon the severity of your symptoms, your personal preferences and your health care provider’s recommendations.
Light Treatment
As Seattle can be prone to many overcast days, those who develop SAD may seek light treatment as a therapy. This exposes people to bright light every day to make up for the diminished sunlight during the darker months. Depending on how much sunlight you get in your home, you can try to do your own light therapy by exposing yourself to sunlight first thing in the morning for about 30 minutes.
Psychotherapy Or Talk Therapy
Talking to a professional can help people learn how to deal with difficult situations. Cognitive behavioral therapy (CBT) helps people adapt to and manage SAD by identifying contributing factors and engaging them with activities to combat depression.
Medications
SAD is a form of depression, which can be treated with an anti-depression medication. Some of the most common prescription antidepressants include selective serotonin reuptake inhibitors (SSRI) such as fluoxetine (Prozac), sertraline (Zoloft), citalopram (Celexa) and escitalopram (Lexapro).
Anti-anxiety medications may also be helpful in treating the symptoms of SAD. Alprazolam (Xanax) is a benzodiazepine that is typically used to treat anxiety and panic, but it can also help reduce depression in people suffering from SAD.
It’s a good idea to talk to your doctor if you are interested in medication to help you deal with the symptoms of SAD. You can use the GoodRx app to help you compare and save money on prescription anti-depressants if your doctor recommends them.
Vitamin D
An over-the-counter solution to help those struggling with SAD is taking vitamin D supplements, which can help improve their symptoms by mimicking the natural vitamin D production that comes with sunlight exposure.
How GoodRx Can Help With SAD
SAD affects many adults during the winter months, without them even knowing it. If you believe you’re suffering from SAD, GoodRx Care can help connect you with an expert in your area to get you the support you need.
If you’ve been diagnosed with SAD and are taking medication to treat it, you can use the GoodRx app to help you find the most affordable prescription prices in your area.
