Shorter, colder days can trigger seasonal affective disorder

A wet parking lot and dark sky outside a Target store in Escondido File photo by Hoa Quach Times of San Diego The end of the year usually is usually a time of elation and festivities But what if you feel constantly tired and depressed throughout the season It may be a sign of seasonal affective disorder Seasonal affective disorder is a type of depression marked by the change in seasons There is a misconception that SAD-related depressive episodes only occur in the fall and winter However seasonal pattern depression can also occur in the spring or summer Characteristics of SAD include poor mood changes in appetite low strength and issues with sleep The markers begin and end at specific times of year and recur annually for at least two years Although the specific causes of SAD aren t known experts think it is linked to how the amount of daylight during a specific time of year affects the body s sleep cycle and the release of hormones and neurotransmitters When shorter days are paired with long stretches of rain or cloudy weather and especially when the time change disrupts your routine the overall drop in light exposure can make seasonal manifestations more noticeable Understanding SAD The changing seasons can affect our body s release of the hormone melatonin which helps us sleep For people who struggle with SAD levels of melatonin often peak later creating insomnia and linger longer creating difficulty waking It is relatively normal for a great number of of us to struggle with these changes but for those who have SAD it is much more demanding to adjust and find balance Approximately of people in the U S experience SAD and the disorder is more common among women than men SAD can also occur in children and adolescents Seasonal affective disorder often mirrors normal changes in our mood But it becomes more pervasive often impacting more than one area of life such as calling out of work avoiding exercise or withdrawing from others How is SAD treated Cure for SAD ranges from light therapy to antidepressants and behavior therapy Light therapy may include using a light box or light visor for a set amount of time each day during the seasons when an individual is largest part affected by SAD A dawn simulator another form of light therapy is a timer-activated light that simulates the natural sunrise in your bedroom gradually brightening until you wake up Studies show that an effective light box emits to lux It should be used daily for about to minutes preferably in the morning You can seek reimbursement for light boxes via a flexible spending account or a strength savings account Additional strategies to help decrease the manifestations of SAD include Making the ecosystem bright and sunny and spending time in rooms with more light Getting outside in the sun taking walks going to the park or strolling on the beach Exercising physical activity helps release endorphins those natural feel-good chemicals in the brain that improve mood and help decrease depression and anxiety Staying connected with friends and loved ones and trying to meet new people by participating in local meetups and other group initiatives When to seek care Whether you might be experiencing SAD or another mental vitality condition I encourage you to seek help Medicine is unfailingly an option for anyone who s struggling with changes in their emotions I especially encourage healing for anyone who has difficulty sleeping for days or weeks persistent hopelessness suicidal thinking or who is isolating excessively drinking or using drugs to cope If you or a loved one is in problem straightaway call or the Suicide Predicament Lifeline which is available hours a day by calling or texting from anywhere in the country Veronica Campbell is a licensed marriage and family therapist at Sharp Mesa Vista Hospital