How to Manage Seasonal Affective Depression
by Tizita Seifu MA, LPCS, LPC
Paying attention to the changes in our mental health through the 4 seasons, especially Fall or Winter, is key to maintaining our mental health and to avoid the mental health decline common through the 4 seasons that can lead to Seasonal Affective Depression. Below is information about Seasonal Affective Depression and things that can help manage it.
Seasonal Affective Depressive is basically Depression brought on by the adverse effects of the changes in the 4 seasons. Paying attention to the changes in our mental health in January and February is the most important time of the year because this is often when Seasonal Affective Depression hits hardest; as the symptoms of Seasonal Affective Depression often intensify in the winter, and the events and distractions of the holidays pass, this can intensify the challenges of decreased mood and function.
You are not alone if you do not feel like yourself or function at your best when Fall or Winter comes, as this occurs in about 20 percent of the population. The reduced availability of sunlight is often the main reason people struggle with Seasonal Affective Depression.
If you feel like you start to bounce back with an improved mood or increased functioning around March, Spring or Summer, you may be experiencing some seasonal mental health changes and/or Seasonal Affective Depression.
Below are common signs, though they can feel and present differently for each of us:
Common Signs of Season Affective Depression
· Fall/Winter mental health decline
· Feeling tired or sluggish
· Reduced interest, enjoyment, or pleasure in doing things that you used to enjoy
· Decreased motivation
· Trouble concentrating
· Having trouble falling or staying asleep
· Changes in appetite
· Feeling like you want to hibernate
Below are common things that can help, though this can vary based on an individual’s circumstances:
Common Things that can help with Seasonal Affective Depression
· Cognitive Behavioral Therapy
· Increased sunlight
· Vitamin D
· Phototherapy
Support from Board Licensed Professional Counselors, such as myself, who have received training in Cognitive Behavioral Therapy, is shown to offer the longest and most positive effects to manage the effects of these seasonal changes.
