How to Manage Seasonal Depression

This time of year, we have turkey and cookies on our minds, but the blues can also be on the menu. While the holiday season is often a source for joy, it can be a time of grief or reexperiencing a loss. On top of that, some people start to feel down as soon as we head into fall. This complicating factor might be seasonal affective disorder (SAD), more commonly known as seasonal depression or – in milder form – the “winter blues.” Lehigh Valley Health Network (LVHN) offers ways to cope.

“SAD is a type of depression related to the seasons and occurs around the same time every year,” says psychiatrist Dhana Ramasamy, MD, with Lehigh Valley Physician Group (LVPG) Adult and Pediatric Psychiatry. “Symptoms typically start in the fall and continue through the winter months. Unlike winter blues, SAD impacts your everyday life, including how you feel and think.”

It is estimated that millions of Americans experience SAD, although many may not know they have this common disorder. In most cases, SAD begins in young adulthood, occurs more often in women than men and is more common in people with depression or bipolar disorder.

While researchers are still studying what causes SAD, studies point to reduced levels of the brain chemical serotonin, which helps regulate mood. Research also suggests that sunlight affects the molecules that maintain normal serotonin levels. Shorter daylight hours may prevent these molecules from functioning properly, contributing to decreased serotonin levels in the winter.

Symptoms of seasonal depression can include:

• Persistent sad, anxious or “empty” mood nearly every day, for at least two weeks
• Feelings of irritability, restlessness, helplessness or hopelessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue or feeling slowed down
• Difficulty concentrating, remembering or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains with no clear physical cause and do not go away with treatment
• Thoughts of death or suicide or suicide attempts

“For individuals experiencing ongoing SAD, especially if it might be transforming to depression, LVHN offers a variety of services including medication management, group therapy, support groups and our partial hospitalization programs,” Dr. Ramasamy says.

For SAD specifically, many doctors and clinicians at LVHN recommend light therapy. Light used for this kind of therapy is significantly brighter than regular indoor lighting and is designed to mimic natural sunlight. The lights emit much higher levels of light; usually around 10,000 lux, or illuminance value. For comparison, a typical office desk requires 300-500 lux to provide adequate lighting, and a bedroom might require only 150 lux.

Therapy consists of sitting in front of the light for about 30 minutes each morning. Although you do not look directly at the light, the light needs to shine toward your eyes as you are performing your morning routine. This bright light can help you feel awake and alert all day.

Other activities that can help:

• Exercise regularly, at least 30 minutes per day, three to four days per week
• Eat a healthy diet
• Prioritize sleep
• Minimize alcohol consumption
• Reach out to loved ones, friends and family for support and to socialize
• Spend time outside during daylight hours
• Set appropriate boundaries to avoid overwhelming and potentially triggering events

If you think you may have seasonal affective disorder or depression, help is available. “Start with your primary care doctor and ask about your symptoms,” Dr. Ramasamy says. In addition to the care your doctor can provide, LVHN also offers a range of behavioral health services, including adult transitions partial hospitalization program and transcranial magnetic stimulation.

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