How to Deal with Seasonal Depression

It’s that time of year again—the time when the days grow shorter and the air colder… or at least in theory. I mean this is the South. Fall is kind of like one of those mythical creatures that are supposed to exist, and sometimes people claim to get a glimpse of something strange but are not quite sure what it is or if what they saw is real. Fall weather in the South comes and goes like the tide. It rolls in one morning and rolls out by noon. Thus, I’ve always been a bit baffled when I see all of the excitement over the change of season from summer to fall. While I may find it a bit of a mystery, it is a source of dread for some.

As I was pondering a topic for today’s post and hearing all the fall talk, I was reminded that October 10 is World Mental Health Day. I began to consider how the two are related, and it only seemed appropriate to discuss seasonal depression. Before I continue, there is a giveaway happening. Keep reading for more information on that.

Back in the day, there was discussion about whether or not Seasonal Affective Disorder (SAD) was a real thing. Believe it or not, there were many professionals who did believe it was. And today, there is still some disagreement about it. If one would search for it in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) published by the American Psychiatric Association (APA), one may be shocked to discover that SAD is not listed as an independent diagnosis. Instead, it is listed as a specifier of Depressive Disorders (i.e., “with seasonal pattern”).

One criterion for this specifier states that there must exist a regular temporal relationship between the onset of major depressive episodes in major depressive disorder, recurrent. Another criterion is that major depressive episodes substantially outnumber the nonseasonal major depressive episodes over an individual’s lifetime. If psychosocial stressors which are linked by season are considered to be the trigger, then this diagnosis is ruled out. What all this means is that for someone who is feeling a little blue or down in the dumps at the change of seasons, this diagnosis would not apply.

Now that it’s been explained what seasonal depression is and how (partially- not all criteria were listed in this post) the DSM-5 defines it, the next question is how does one combat seasonal depression?

The first step is understanding the how is to know the why. Why does season depression occur? While there may be several reasons, the cause most frequently noted is insufficient sunlight exposure. But why is this?

Research has shown that a deficiency in Vitamin D may be a risk factor contributing to depressive symptoms. When the body is deficient in Vitamin D, it can present symptoms that look similar to those of depression. These include the following: mood changes, feelings of helplessness/hopelessness, sadness, loss of interest in activities and hobbies found pleasurable, fatigue, anxiety, loss of appetite or overeating, excessive weight loss or weight gain, changes in sleep (e.g., trouble falling or staying asleep, insomnia, oversleeping, etc.), and difficulty concentrating or forgetfulness.

Vitamin D receptors are found in muscles, the brain, the heart, and the immune system. These receptors intake the Vitamin D and transport it to the liver and kidneys. In these organs, it is converted into an active hormone. The hormone it is converted into then assists the body in absorbing calcium.

When the skin is exposed to sunlight, the sun’s ultraviolet B (UVB) rays interact with a protein in the skin. This protein is called 7-DHC. From there, it is converted into vitamin D3. This is the active form of vitamin D. Hence, the human body acquires vitamin D through sun exposure.

That explains the why and brings us to the how. How does one deal with symptoms of seasonal depression?

The first three points are all similar.

Sunshine. Get outside and soak in some rays. This may be the least invasive and inexpensive of all of the methods lifted. It’s also the most logical. Since seasonal depression is thought to be linked to fewer daylight hours (i.e., fewer hours of sunlight), it is important to maximize time in the sun. Instead of eating inside, opt to have breakfast on a patio or a lunchtime picnic in the park. Open blinds and curtains to allow the sunshine to illuminate rooms. Spend time in rooms that have skylights.Phototherapy. If getting out in the sunshine isn’t possible, the next best thing may be to use artificial light. This involves using light boxes/lamps to mimic sunshine. These types of lights can be purchased in many stores or online. Most recommend twenty to thirty minutes of light exposure per day; however, it is essential to follow the recommendations and directions on the lamps. The idea is to create a chemical change in the brain that lifts mood and alleviates symptoms.Vitamin D. As explained previously, the body requires Vitamin D. When it is deficient, symptoms associated with depression may occur. It’s obvious then if there is a deficiency the answer is to replace or remove the deficiency. Taking Vitamin D supplements may be a solution. However, with anything that is being consumed for health purposes, it is always wise to check with a physician or qualified professional first.Exercise/ Keeping active. There are several reasons why exercise and keeping active are beneficial. First, it can improve physical health by keeping the heart strong. However, exercise is also important to mental health. It releases endorphins which are known to improve mood and make people feel better. Something else that people rarely consider is that many times people gain weight when depressed due to inactivity or an overindulgence of carbohydrates. For some, this weight gain may add to their depression as they may not feel their best, increase their fatigue, create medical issues, or cause self-esteem issues. Exercising may reduce or eliminate this from happening.Aromatherapy. Aromatherapy use with seasonal depression is a little controversial. Some argue it works while others argue that it doesn’t have any significant benefits. The people who support the use of aromatherapy as a viable remedy are that essential oils potentially influence the areas of the brain that are responsible for controlling moods and the body’s internal clock that influences sleep.Medications/Antidepressants. This requires a visit and discussion with a physician, which is beneficial in a number of ways. First, a physician can help clarify diagnoses. Believe it or not, some physical conditions and/or illnesses may present in a way that appears to be psychiatric. Most physicians will complete a physical examination and order bloodwork. This will help them to determine if the depression is attributable to a medical condition as well as in helping to decide which medication to prescribe and which are safe. A physician will also monitor the effectiveness and side effects of any medication administered. Anyone who believes he/she may be depressed should seek professional advice/counsel. I listed this as last, as most people would prefer medication to be the last resort. However, seeking professional advice should never be considered as an afterthought or unimportant.

So, that’s a wrap for today’s topic. What is your take on the subject? Do you agree or disagree? Did you find this information helpful or informative? Did you learn anything new, or did it change your opinion? Let me know your thoughts in the comment section. Also, let me know if you would like me to cover more of these types of topics or dive deeper into this one. If you like this post, please click the like button and share it. Your feedback allows me to know the content that you want to read. If you’re not following me on Creole Bayou blog, what are you waiting for? There’s always room at the bayou. Keep reading for information about the free giveaway.

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Until next time, happy reading and much romance. Laissez le bon temps rouler.

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