Staff shares coping methods for seasonal depression

Arianna Peper
News/Opinion Editor

imagejpeg_2-removebg-preview — Art by Margaret Korte

Seasonal Affective Disorder (SAD)—commonly referred to as seasonal depression—affects around 13 million adults in the United States, with new cases appearing every year.

SAD is a type of depression that is characterized by a seasonal pattern where symptoms typically last four to five months.

According to the National Institute of Mental Health, symptoms can vary depending on if it is winter-pattern SAD, which is more common and has symptoms such as hypersomnia and social withdrawal, or summer-pattern SAD, which commonly has symptoms of insomnia, poor appetite, and anxiety.

The depression that is a part of SAD is related to the change in daylight hours and season. Johns Hopkins Medicine stated it is believed (specifically for winter-pattern SAD) that less sunlight and shorter days can be linked to a chemical change in the brain which can contribute to causing seasonal affective disorder.

School psychologist Celine Leaver said, “As the seasons change, with seasonal depression it is especially important to continue to do activities you enjoy and surround yourself with friends and family.”

Leaver also stated one way to help cope with SAD is light therapy, which according to Harvard Health Publishing, through studies completed, can help improve SAD symptoms in 40% to 60% of people.

Light therapy involves sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning. This special equipment is designed to artificially mimic sunlight which can help with those with SAD.

School social worker Anne Gibbs said, “Light therapy is a great way to help with seasonal depression because it helps to change the production of serotonin and melatonin in the brain.”

Winter SAD includes symptoms such as hypersomnia, which is over-sleeping, so light therapy can be a good coping method for those with winter-pattern seasonal affective disorder.

Gibbs said, “When it’s darker your body produces more melatonin so in winter we’re getting more melatonin which contributes to you being more tired. This means that light therapy is a great option because it helps reduce the amount of melatonin.”

Gibbs also said for those struggling with SAD, maintaining a healthy lifestyle can help combat symptoms.

Gibbs said, “It’s important to maintain a healthy lifestyle year round but especially when the seasons change. That means eating healthy, getting enough exercise, and going outdoors whenever possible–because with the change in sunlight, we have less vitamin D– and drinking enough water are all important.”

Brandeis University stated that the endorphins released during physical activity and exercise can help alleviate symptoms of seasonal depression.

Utah State University agreed with this and said that a study done in 2009 showed that physical exercise caused a 50% decrease in depressive symptoms.

Leaver said, “If anyone is struggling with seasonal depression it’s important to know that you’re not alone.”