Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD)

От: Из: Health and beauty

Understanding and Managing Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is a type of depression that occurs at specific times of the year, typically in the fall or winter when daylight hours are shorter. The condition usually improves as daylight increases in the spring and summer.

Signs & Symptoms of SAD

  1. Mood Changes:
    • Sadness, crankiness, discouragement, hopelessness.
    • Increased crying or irritability.
  2. Negative Thinking:
    • Increased self-criticism, sensitivity to criticism, or negative outlook on life.
  3. Lack of Enjoyment:
    • Reduced interest in activities and social interactions.
  4. Low Energy:
    • Feelings of tiredness and lack of motivation.
  5. Changes in Sleep:
    • Increased sleepiness or difficulty waking up.
  6. Changes in Eating:
    • Craving unhealthy foods, overeating, or loss of appetite.
  7. Trouble Focusing:
    • Difficulty concentrating, restlessness, or fidgetiness.
  8. Suicidal Thoughts:
    • Thoughts of death, self-harm, or not wanting to live.

Causes of SAD

The exact cause of SAD isn’t fully understood, but it is thought to be linked to changes in daylight affecting brain chemistry:

  • Serotonin: Low levels can lead to feelings of depression.
  • Melatonin: Higher levels in darkness can increase feelings of sleepiness and lethargy.

Shorter daylight hours in fall and winter may decrease serotonin and increase melatonin, contributing to symptoms of SAD.

Diagnosis of SAD

Diagnosis involves a discussion with your doctor about symptoms and their seasonal patterns. The doctor may conduct a health checkup to rule out other causes of depression.

Treatment Options for SAD

  1. More Light Exposure:
    • Spend time outdoors during daylight hours. Use full-spectrum light bulbs to simulate daylight.
  2. Light Therapy (Phototherapy):
    • Use a lightbox for about 45 minutes daily to mimic natural light. This can alleviate symptoms within a few weeks.
  3. Talk Therapy:
    • Cognitive Behavioral Therapy (CBT) and other forms of therapy can help address negative thoughts and provide coping strategies.
  4. Medication:
    • Antidepressants may be prescribed to balance brain chemicals.

How Parents Can Help

  • Encourage Exercise:
    • Promote outdoor activities and exercise, even in winter.
  • Spend Quality Time:
    • Engage in low-energy activities like watching movies together.
  • Be Patient:
    • Recovery may take time; provide support and understanding.
  • Assist with Organization:
    • Help with homework and liaise with teachers for extensions if needed.
  • Maintain Healthy Eating:
    • Provide a balanced diet with whole grains, fruits, and vegetables; limit sugary snacks and sodas.
  • Promote Routine:
    • Encourage consistent sleep schedules to maximize exposure to daylight.
  • Explain the Seasonal Nature:
    • Reassure your child that SAD is seasonal and will improve with longer daylight hours.

When to Seek Additional Help

If you are concerned about the severity of your child’s symptoms, or if they are experiencing significant distress, professional help may be needed. You can access support through:

  • SAMHSA’s Helpline: Call 800-662-HELP (4357) or text your zip code to 435748 (HELP4U).
  • The Trevor Lifeline: For LGBTQ support, call 1-866-488-7386 or text START to 678678.
  • Crisis Text Line: Text “HOME” to 741741.
  • 988 Suicide & Crisis Lifeline: Call or text 988.

Understanding and managing SAD involves recognizing its seasonal pattern, utilizing effective treatments, and providing support to those affected.