
Niutoli Tuccu Jamir
Licensed Rehabilitation Psychologist RCI
As a therapist, I have observed a significant rise in clients seeking counseling during the winter months, particularly in December. This pattern is not surprising, as seasonal changes can have a substantial impact on mental health. Seasonal Affective Disorder (SAD), also referred to as Seasonal Depression or Winter Blues, is a mood disorder characterized by recurrent depressive episodes that occur at specific times of the year. It is most commonly observed during the winter months, when reduced daylight hours may disrupt circadian rhythms and affect neurotransmitter activity. Symptoms of SAD often intensify during winter and show noticeable improvement with the arrival of spring, aligning with increased exposure to natural light.
Given the rise in such cases, it becomes essential to shed light on this condition, raise awareness, and provide helpful information to those who may be affected. In this article, I aim to highlight what SAD is, why it occurs, who are most vulnerable, and what steps can be taken to manage it effectively.
PREVALENCE IN INDIA: While comprehensive national statistics are limited, studies suggest that approximately 5.67% of individuals with major affective disorders in North India experience SAD.
SYMPTOMS OF SAD:
1. Persistent low mood
2. Loss of interest in activities once enjoyed
3. Low energy and fatigue
4. Changes in sleep patterns, often sleeping more than usual
5. Changes in appetite, particularly craving carbohydrates
6. Difficulty concentrating
7. Feelings of hopelessness or worthlessness
8. In severe cases, thoughts of self-harm or suicide
CAUSES: SAD typically begins in late autumn or early winter and subsides during spring and summer. The exact cause is not fully understood, but factors may include:
1. Living in an area with four distinct seasons
2. Living in an area of higher altitude
3. Family history of SAD
4. Historical or current depressive disorders
5. Diagnosis of bipolar disorder
6. Gender – a higher percentage of females are diagnosed with SAD
7. Age – young adults are more likely to be diagnosed with SAD
8. Reduced exposure to sunlight, leading to a drop in serotonin levels, affecting mood
TREATMENT AND MANAGEMENT:
1. Light Therapy: also referred to as Bright Light Therapy (BLT) or phototherapy, i.e. Exposure to bright light, an approach seeking to replace the diminished sunshine using bright artificial light, particularly in the morning, to compensate for reduced sunlight.
2. Medications: Psychiatrist may prescribe meds to alleviate symptoms as per severity
3. Lifestyle Modifications: Engaging in regular physical activity, maintaining a healthy diet, and maximizing exposure to natural light during the day can be beneficial.
4. Seeking Professional Help: It is important to consult a mental healthcare professional. Psychiatrists, clinical psychologists, or licensed therapists who are professionally trained to diagnose and help individuals manage negative thoughts and behaviors, treat mood disorders, associated with SAD.
Understanding and addressing SAD is crucial for mental well-being, especially during the months when this condition is most prevalent. Early intervention can lead to better outcomes and improve quality of life during the affected seasons.