“Even the Darkest Hour Only has 60 Minutes: How to Manage Seasonal Depression in a Nonstop World”

~ 2-minute read  

According to the American Psychiatric Association, Seasonal Affective Disorder (SAD) is a type of major depressive disorder with seasonal patterns. Also known as seasonal depression, SAD affects about 5% of US adults (18-30 yrs. old) and tends to affect women and younger people at a larger rate. Although seasonal affective disorder is a form of depression, it is generally associated with the concept of the “winter blues.” 
 

Symptoms of SAD can include: 

• Feeling sad  
• Depressed mood  
• Loss of interest or pleasure doing things once enjoyed 
• Changes in appetite 
• Change in sleep 
• Loss of energy and motivation 
• Increased fatigue  
• Increase in restlessness  
• Slowed movements or speech (severe enough to be observed to others) 
• Feeling worthless or guilty 
• Difficulty thinking, concentrating, or making decisions 
• Thoughts of death or suicide 
 
If any of these symptoms resonate with you, help is available! If you or someone you know is struggling with depression, call/text the National Suicide Hotline at 988. 
 
Some good news though! 
According to data analyzed by the Annenberg Public Policy Center (APPC), the average daily suicide rate during the holiday months continues to stay low after two years of decline! 
 
Ways to alleviate the symptoms of seasonal affective disorder: 
• Light therapy 
• Cognitive behavioral therapy (CBT) 
• Increase your Vitamin D intake  
• Spend time outdoors 
• Regular exercise 
• Eat a well-balanced diet 
• Practice mindfulness  
• Try a gratitude exercise  
• Consider taking antidepressant medication 
 
If you are struggling with seasonal affective disorder this holiday season, remember, you’ve survived 100% of your worst days so far! 
 
#SeasionalAffectiveDisorder, #SeasonalDepression, #SAD, #MajorDepressiveDisorder, #DsthymicDepression, #SuicideAwareness, #NotAlone, #MentalHealthAwareness, #MentalHealthMatters, #MentalHealth 
 
Sources: 
• Annenberg Public Policy Center “The Undying Holiday-Suicide Myth” University of Pennsylvania. Dec 5, 2022. The Undying Holiday-Suicide Myth | The Annenberg Public Policy Center of the University of Pennsylvania  
• Baker, Danny and Matthew. “145 Positive, Uplifting, Encouraging Quotes For Depression.” The Depression Project. https://thedepressionproject.c...  
• Greiss, Leif. “Winter is coming, and so are the seasonal blues. Here’s some advice from Lehigh Valley mental health professionals on dealing with depression and anxiety this holiday season.” The Morning Call. Dec 3, 2022. https://www.mcall.com/health/m...  
• Torres, Felix. “Seasonal Affective Disorder (SAD).” American Psychiatric Association. Oct, 2020. https://www.psychiatry.org/pat...