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Seasonal Affective Disorder: It’s More Than Just Winter Blues
The Mental Health Program at Nutley Family Service Bureau (NFSB) provides counseling and psychiatric services for individual children, adolescents, and adults, as well as couples, and families. Immediate appointments are available with English- and Spanish speaking counselors. This article is part of an ongoing educational series focused on common mental health conditions.
Some people feel a little down when winter arrives, temperatures drop, and days are shorter. However, these negative feelings often go much deeper than winter blues and can have serious consequences if left untreated.
Let’s discuss the definition of seasonal affective disorder, common symptoms, and how mental health counseling can help.
What Is Seasonal Affective Disorder?
More than feeling down or lethargic, seasonal affective disorder is a form of depression triggered by the change of seasons, usually from fall to winter. Symptoms usually begin and end at the same time each year.
“There’s a big umbrella of depression with many types and nuances,” said Maria Hoppas, LCSW, Director of Outpatient Services at NFSB. “People who have no history of depression could feel seasonal affective disorder. They are often confused and think, ‘Why is this happening to me?’ It’s not as easy to understand as depression that’s tied to a trauma, loss, or life change.”
According to the American Psychiatric Association, about 5 percent of American adults, and more women than men, experience seasonal affective disorder. While the condition is often dismissed as a short-term funk, it typically lasts about 40 percent of the year and can even lead to suicidal thoughts.
Common Symptoms of Seasonal Affective Disorder
The symptoms of seasonal affective disorder are consistent with the core symptoms of other forms of depression and range from mild to severe. They include but are not limited to:
- Change in mood (sad, hopeless, worthless)
- Low energy
- Change in sleep patterns (too much or too little)
- Change in appetite (too much or too little)
- Difficulty concentrating
- Isolation
- Lack of motivation for routine and recreational activities
- Thoughts of death or suicide
“Seasonal affective disorder can impact your functioning in many aspects of your life,” Maria said. “It can affect your appetite, sleep, social life, and job. Any time something impacts your day-to-day life, that’s a clear indication that you should seriously consider counseling. Of course, if you have thoughts of death or suicide and/or experience severe symptoms, seek treatment right away.”
How Counseling Can Help
Counseling provides support and validation of how you feel in a nonjudgmental setting. It allows you to be heard and understood. With greater awareness of what you’re experiencing, you can work with your counselor to develop skills for coping with feelings, thoughts, and behaviors.
When you know depression is triggered by the change of season at a certain time of year, you can take proactive steps to get ahead of it. Medication may also be recommended depending on individual circumstances and the severity of the depression.
In addition to counseling, try spending more time outside in the daylight. Get out of the house and breathe fresh air. Practice gratitude and acts of kindness to improve your mood. Also, pay attention to self-care by trying to restore regular sleep patterns and a healthier diet.
“Practice self-compassion and give yourself a break,” Maria said. “Accept the fact that you’re not functioning at the level you normally would, and don’t be too hard on yourself if you’re not as sharp or efficient. Simple things in life can make a big difference.”
Remember, seasonal affective disorder should not be dismissed as winter blues or laziness that will go away in a few weeks. This is a legitimate condition that can last for months and could very well require professional support to overcome.
“You can’t change the fact that winter will arrive every year, but you can work to change the way you cope,” Maria said. “Our counselors at NFSB can help you through this process so you can learn to manage seasonal depression and get back to feeling like yourself and.
If you or someone you know is showing signs of seasonal affective disorder, contact us at NFSB to schedule an appointment for counseling. Immediate appointments are available and we’ll always respect your privacy. Call 973-667-1884 extension 1 today.
