Winter is coming, and with it, a condition known as Seasonal Affective Disorder (SAD) can cast a shadow over our lives. Here at the Department of Mental Health Services (DMHS), we want to shed light on this common issue and offer some practical insights.
The “Winter Blues”
Seasonal Affective Disorder, known as SAD, is a unique form of depression that manifests exclusively during specific seasons as the year transitions. Most cases emerge during the fall and winter months when daylight decreases and days become shorter; however, there are also instances of spring and summer SAD, which can occur because of lengthening days and rising temperatures. Seasonal shifts are believed to impact bran chemistry by adjusting specific hormones responsible for managing sleep and emotional well-being. While there is still a lot discover about the connection between seasonal changes and mood, the primary factors thought to contribute to these mood fluctuations include your circadian rhythm, serotonin levels, and melatonin levels.
Signs to Watch For
Seasonal Affective Disorder (SAD) is an equal-opportunity condition, capable of affecting people from all walks of life to varying degrees. Therefore, it's crucial to be vigilant in identifying the signs and symptoms of SAD. It's worth noting that SAD symptoms can initially appear mild and progressively intensify as the season advances. Specifically, fall and winter SAD symptoms typically begin in late fall or early winter and then fade as the summer months roll around. The following are the most common symptoms of SAD:
- Persistent sadness or a low mood
- Loss of interest and joy in activities that once brought pleasure
- Difficulty sleeping, including oversleeping and insomnia
- Feeling sluggish or having little energy
- Appetite changes, increased desire for sugary treats (cakes, cookies, candy)
- Gaining weight
- Withdrawing socially
- Feelings of hopelessness
- Entertaining passive or active thoughts related to death
Beating the Winter Slump
SAD treatment offers a range of options, such as self-directed methods, light therapy, antidepressant medications, talk therapy, or a combination of these approaches. As mentioned earlier, many symptoms naturally improve over time, but with treatment, it is possible to reduce the distress caused by these symptoms.
Self-directed activities for managing SAD involve intentionally engaging in pleasurable activities with others, spending time outdoors in sunlight, sitting near windows when indoors, and maintaining a regular exercise routine.
Light therapy has been shown to be an effective treatment option for improving one’s mood during the winter months. This therapy option involves structured exposure to a special light box for a designated amount of time per day. Light boxes can be purchased online and are recommended to be at a brightness level of 10,000 lux. It is advisable to consult a healthcare provider for safety considerations.
Psychological and biological interventions, including talk therapy and psychiatric medications, are also useful tools for addressing and managing the depressive symptoms of SAD. Speaking directly with a professional can be particularly beneficial for discussing your concerns and developing strategies to cope with the challenges of the winter season.
Help is Available
As winter approaches, we at DMHS hope that this information illuminates the concerns of Seasonal Affective Disorder and brings light to potential pathways forward despite the coming darker months. Remember that DMHS will always be resource of support to your well-being, no matter the season.
Need to talk?
For trainees: The Department of Mental Health Services is available to provide mental health and personal counseling services to all students, residents, and fellows. There are a few ways to access services:
- To request an appointment with the Department of Mental Health Services, send a secure message via the online portal or call 317-278-2383 during normal business hours (Monday–Friday, 8:30 a.m. to 5 p.m.).
- For urgent matters, call 317-278-HELP (4357), 24 hours a day, 7 days a week. A licensed clinical health specialist will provide an assessment and help direct you to appropriate treatment options based on the situation. You may also call on behalf of a trainee if you are a family member, friend or colleague concerned about their well-being. You may call anonymously, if desired.
- TimelyCare is a free resource to all IU students that allows them to have 24/7 on-demand emotional support as well as scheduled telehealth visits (with some after hours and out of state access) through a national vendor. You can engage with a clinician via phone, video, or video chat. Signing up just requires your student email.
For IU Health employees:
- IU Health Physicians Employee Assistance Program
- IU Health Spiritual Care and Chaplaincy Services; call 317-962-8611
- National Crisis Hotline; call or text 988 (available 24/7)
For IU Employees:
- The IU Employee Assistance Program (EAP) provides 24/7/365 access to licensed mental health counselors via SupportLinc or 888-881- LINC (5462) for IU School of Medicine team members and their households.
Access to Anthem LiveHealth Online is included with your IU-sponsored medical coverage. This service allows you to engage with a mental health provider via telehealth using your IU insurance provider.
