Seasonal Affective Disorder: Not Just the Winter Blues?
We talked to Brennan Howick, an LCSW at Highland Springs Specialty Clinic, about seasonal depression. How common is seasonal affective disorder? Who is affected by it? What can you do to alleviate your symptoms? If you are experiencing symptoms of Seasonal Affective Disorder, you are not alone. Talk to a Highland Springs therapist if you are experiencing symptoms of SAD.
The first step in addressing Seasonal Affective Disorder is acknowledging its prevalence. If you’re wondering if you are one of the millions of Americans experiencing symptoms of SAD, Brennan Howick, a clinician at Highland Springs Clinic says, “It’s good to tune into changes in your mind and body…talk to your therapist or your family and friends if you’re not feeling as ‘on the go’ as you usually are. We have to get a little creative in order to ride the [winter] wave. There is a function to slowing down and maybe even feeling a little depressed that is wired into us, which can be pretty interesting.” Just like a cold or a physical ailment, Brennan says, we may need to slow down and focus on some self-care strategies. He continues, talking about how this is an especially important season for taking care of ourselves.
Seasonal affective disorder (SAD), commonly referred to as seasonal depression or seasonal depressive disorder, is a mood disorder that is caused by the onset of seasonal changes. Brennan says, “There’s this deal with shortening seasons, we’re losing about 90 minutes of sunlight a day. We react to the lack of sunlight.” For most, this starts in the late fall and continues into the winter months. It is believed that shorter days and less exposure to sunlight are linked to a chemical change in the brain. The signs and symptoms of seasonal affective disorder include moodiness, low energy, decreased interest in activities you previously enjoyed, sleep problems, difficulty concentrating, hopelessness, and appetite or weight changes. “It shares a lot of the symptoms of classical depression,” according to Brennan, “It’s good to tune into changes in your mind and body.”
If you are experiencing symptoms of Seasonal Affective Disorder, you are not alone. SAD affects over 15 million adults in the United States (and is more common in populations living far north or far south of the equator). “You’re probably missing a lot of things, right, the sunlight, you’re probably missing some of the social engagement that you would otherwise, maybe in the summer when you’re out there going for a walk, talking to the neighbors, mowing your lawn.” You can get help and support managing your symptoms with the help of Highland Springs. Treatment for seasonal affective disorder can involve light therapy, psychotherapy, and medications.
Individuals with bipolar I or II are at an increased risk for symptoms of Seasonal Affective Disorder. Some SAD treatments such as light therapy or the prescribing of antidepressants can trigger manic episodes, so let your health care provider know if you have bipolar disorder or symptoms of it. “Look into a therapy light, unless you have a disorder like bipolar, in which case, there’s a small risk you could go into a kind of manic episode.” While rare, SAD can alternately start in the late spring or early summer and end in the late fall. This is called summer mania and sometimes occurs alongside low wintertime moods.
Prevention and Treatment
Light therapy is a very common treatment for fall-onset SAD. Upon waking, you sit a few feet away from a light box. The light exposure mimics natural outdoor light and causes a change in your brain’s mood chemicals. Brennan Howick suggests bundling up, getting outside, and upping your exposure to natural sunlight as well. Research has appeared to be effective for most people. Prior to purchasing a light box, speak to your Highland Springs health therapist about if this method would work best for you. They can advise you on how and when you should use it.
Psychotherapy, or talk therapy, is another option for treating SAD. Cognitive Behavioral Therapy (CBT) can help you learn healthy coping skills for SAD as well as identify and change negative thoughts and actions that may be making your symptoms worse. Therapy can also help one learn healthy habits, such as improving sleep and getting sufficient exercise.
Some people experiencing SAD may benefit from antidepressant treatment, especially in severe cases. Bear in mind that it may take several weeks to notice the full benefits of these medications, and you may have to try different medications in order to find the best one for you with the fewest side effects.
Are you experiencing symptoms of seasonal affective disorder? Highland Springs Specialty Clinic offers free consultations. Get in touch today!
To watch our full interview with Brennan Howick click the link below.
To watch our full interview with Brennan Howick click the link below.
Finding Stability in the Storm: Navigating Life with Bipolar Disorder
Welcome to the Highland Springs Specialty Clinic blog post on Bipolar Disorder! In honor of National Bipolar Awareness Day on March 31st, we are talking about this disorder as well as other mood disorders. Reputable information is crucial to combat the stigma that surrounds these disorders. We’ll be talking about what sets bipolar disorder apart from other mood disorders, common symptoms, and how to track and deal with mood swings.
If one has a mood disorder, their emotional state is inconsistent with their circumstances and hinders their ability to go about daily life. The most common mood disorders are major depression, bipolar disorder, dysthymia or persistent depression, cyclothymic disorder, and substance-induced mood disorder. Major depression is one you have heard of, and characteristics of this disorder include feelings of emptiness, sadness, and/or irritability. Several symptoms set bipolar disorder apart from major depression. These include periods of mania, or less severe hypomania, alongside these bouts of depression. Mania is defined as an excessive happiness and/or highly energized state. Those experiencing mania go through an extreme change in mood, which some liken to a switch flipping suddenly. Hypomania is much less severe, while still noticeable, and lasts only a few days, whereas mania can last a week or more. A manic episode can often end in a psychotic break, which can involve distorted senses of reality, hallucinations, and paranoia.
Bipolar disorder falls into three categories: bipolar I, bipolar II, and cyclothymic disorder. These can look similar, but there’s an important difference: those with bipolar I have at least one episode of mania during their lifetime, while people with bipolar II do not. During a true manic episode, individuals with bipolar I tend to have much more severe symptoms that greatly disrupt their daily life. Cyclothymia, or cyclothymic disorder, is less intense than bipolar I or II and is characterized by frequent periods of depression and hypomania.
If you are experiencing phases of depression alongside sudden bouts of extremely elevated moods, you may be experiencing bipolar disorder. Talk to your Highland Springs Specialty Clinic provider if you think you may be experiencing bipolar disorder. While bipolar is a lifelong condition, medications and psychotherapy have proven to be extremely effective at decreasing symptoms and stabilizing moods. Some signs and symptoms of bipolar disorder include depression symptoms, such as feeling sad or hopeless most of the time, lacking energy, loss of interest in daily activities, feelings of emptiness or worthlessness, guilt or despair, lack of appetite, feelings of guilt or despair, difficulty sleeping, symptoms of mania, including decreased need for sleep, feeling self-important, being easily distracted, doing things that have disastrous consequences, such as spending large amounts of money, feeling impulsive or reckless, feeling full of energy, talking very quickly, feeling elated or overjoyed.
Those with bipolar disorder or those who suspect they may suffer from bipolar disorder can benefit from tracking their moods and keeping tabs on how they’re feeling on the day-to-day. This is an effective strategy for anyone experiencing any mental health disorder, but it’s especially important for those trying to keep track of their manic and depressed mood swings. Highland Springs Clinician Julie Rael, LCSW, CCO, recommends keeping a notebook or journal focused specifically on your mood. Sharing this notebook with your provider can be extremely beneficial in helping to determine if you are experiencing bipolar disorder, and if you are, can help you learn your body and brain’s mood patterns.
Bipolar disorder may be lifelong, but it’s entirely manageable with the correct tools and resources. Contact Highland Springs Specialty Clinic for a free consultation if you feel as though you may have a mood disorder.
