Seasonal Affective Disorder (SAD) Strikes Again — 2020

I’ll have a blue Christmas

mel·an·cho·li·a

noun: deep sadness or gloom; melancholy.

This Oxford dictionary definition is spot on and perfectly describes my version of Seasonal Affective Disorder, or SAD. I say “my version” because it manifests its ugly self in different ways in different people.

As winter approaches, many of us experience one or more symptoms of SAD, a form of depression usually coinciding with shorter winter days.

Symptoms range from just feeling really tired all the time to major depression.

Generally recognized symptoms of Winter SAD are low energy, needing to sleep longer, eating too much, weight gain, carbohydrate cravings, and social withdrawal.

The symptoms can be minimally invasive to massively debilitating. Many of us have a constellation of symptoms that can evolve quickly, creating a Jekyll and Hyde hell for us and those close to us.

According to the American Mental Health Association (AMHA), approximately five percent of the United States Population experiences SAD, and four out of five people who experience SAD are women.

The National Institute of Mental Health (NIMH) states that to be diagnosed with SAD, “ people must meet full criteria for major depression coinciding with specific seasons (appearing in the winter or summer months) for at least 2 years. Seasonal depressions must be much more frequent than any non-seasonal depressions.”

I humbly beg to differ. I feel this criterion excludes many of us having seasonal symptoms, not including “major depression.” For those not having “major depression,” SAD can still be pure hell.

The theory as to why SAD occurs posits that in the winter months, our brains produce less serotonin and more melatonin and a possible vitamin D deficiency (vitamin D plays a significant role in serotonin regulation.) All of this likely stems from the shorter days of winter, i.e., less sunlight.

My personal experience with depression began as I was diagnosed with hypothyroidism. I was briefly on anti-depressants, but when my thyroid hormones were stabilized, I was in pretty good shape. The winter after the diagnosis proved to be a total bitch. I remember my feelings of apathy mostly. I didn’t care about myself, or anyone, or anything. It scared me — with a fear I’ve rarely felt in my life. Fortunately, I had a great doctor who suggested it was possibly SAD.

Knowing what was wrong allowed me to address it. Here’s what I do to try to minimize my SAD symptoms.

Talk with your doctor about any treatment you want to consider.

First and foremost, I make a point every day to get outside and enjoy the sun. If it’s a cloudy or really cold day, I try to spend a lot of time under fluorescent lighting. This works for me, but your mileage may vary. I do not personally recommend “lightboxes” that claim to treat SAD. I’ve heard they work for some people, but definitely not all people with SAD.

I take a vitamin D supplement. You’ve probably heard a lot about vitamin D lately, as some studies indicate a deficiency can exacerbate covid-19. I still strongly recommend seeing your healthcare provider and getting a simple blood test for vitamin D. If you are truly deficient, it should be addressed.

Next, I try to get a reasonable amount of physical activity. For me, that means walking, a lot of walking. I shoot for around 7,000 steps per day, but I don’t beat myself up if I don’t make it. If it’s a cloudy or really cold day, I’ll head to the Mall where I can get the exercise and the fluorescent lighting that seems to improve my well-being.

I eat a good-fat, low-carb diet — mostly sticking to the Mediterranean Diet. I don’t drink too much alcohol, as it seems to exacerbate some symptoms. I definitely make the most of that one drink a week, though.

I meditate in the morning for about 10 minutes. I then affirm to myself some of the reasons for happiness I have in my life. This takes a lot of effort, but it really seems to help me.

I stay engaged with my social and professional circles of friends and contacts. I have friends that also experience SAD. It helps a lot to talk it out. Sharing our feelings makes it all feel less lonely and bleak somehow.

So there you have it. When I feel the SAD starting up, I level up my defensive strategy. It’s important to stay with the regimen, as SAD can all-too-easily gain the upper hand, and once that happens, it can be a real fight to regain control.

I sincerely hope this helps in your fight against SAD. Do remember, you are not alone in the battle. Don’t hesitate to get professional help, especially if you have major depression or any symptoms you feel are compromising you and your well-being.

If you are in a crisis, please consider reaching out for help. I suggest you start here: SAMHSA’s National Helpline — 1–800–662-HELP (4357).

NOTE: I published a slightly different version of this piece last year, but I felt the need to update and republish owing to the present darkness upon us.

Last year, I ended with “Happy Holidays and Merry Christmas!” I still wish that for you all.

In addition, this year, please do everything you can to protect yourself and those around you from the coronavirus. You don’t want to become a statistic.

Wear a mask when it’s appropriate and don’t attend large gatherings, indoors or out. Together, we will get through this.