Managing Seasonal Affective Disorder
By Stacy Parmer, director of the Missouri Lawyers’ Assistance Program
Gaining an extra hour of sleep can feel like I’m adding an extra hour to my lifespan.
The flip side is once the clock falls back it seems like I’m never able to enjoy the daylight hours. It’s dark when I wake up and drive to work, and it’s dark as I drive home.
On the winter solstice, the shortest day of the year, Missouri has about nine-and-a-half hours of sunlight. For some, the months of shorter days aren’t just an inconvenience but can lead to depression.
Seasonal depression, or Seasonal Affective Disorder (SAD), is a type of depression brought on by changes in serotonin and melatonin – mood regulator chemicals in the brain. These changes disrupt normal daily rhythms. It typically occurs during the fall and winter months when daylight hours are shorter. However, it can also occur during the spring and summer months, known as summer-pattern SAD.
The Cleveland Clinic reports there are more than half a million cases of SAD in the United States each year. Three-quarters of the sufferers are women, and the jury is out on the exact causes. According to the National Institute of Mental Health (NIMH), symptoms can include:
— Depressed mood
— Loss of interest in activities
— Changes in sleep patterns
— Difficulty concentrating
— Social withdrawal
— Feelings of hopelessness or worthlessness
Studies have shown that lawyers are more likely to experience depression than other professions, so it’s important to be aware of how your mood and behavior changes over time. One of the ways clinicians assess for SAD is to explore how a person’s sleep, social activity, mood, weight, appetite, food preference, and energy level change with the seasons. Tracking these patterns through a mood app or journal are ways to be cognizant of any changes.
Additionally, these seasonal changes in mood and behavior may be closely related to alcohol use. According to The Recovery Village1, alcohol is the most used substance by individuals with SAD, as some may self-medicate symptoms or manifest a seasonal pattern to alcohol-induced depression.
Also, many winter holidays and traditions have social gatherings that include alcohol. “Feelings of anxiety, depression, and general gloominess are commonly experienced as alcohol leaves the human body,” according to The Recovery Village. “For a person with SAD, this process leads to a more intense feeling of sadness and lethargy.” The article goes on to say that many people also use marijuana to relieve symptoms of SAD. However, once the high subsides, a depressed mood is common even in people not diagnosed with a depressive disorder.
Several strategies can help manage SAD:
— Practice good sleep hygiene by going to bed and waking up around the same time each day.
— Stay connected with friends, family, and colleagues.
— Exercise outdoors and try to get natural sunlight every day.
— Use a lightbox with at least 10,000 lumens for 20 or 30 minutes in the morning.
— Check your vitamin D levels.
— Be mindful of alcohol and marijuana use.
If you notice symptoms of SAD, the Missouri Lawyers’ Assistance Program is here to help through a variety of no-cost services. Reaching out for help is a sign of strength and hope.
MOLAP provides a professional, confidential counseling program for members of The Missouri Bar, immediate family members who reside with them, and law students.
Services include:
— Counseling. Access services by calling 1-800-688-7859. MOLAP also makes referrals to professional resources.
— Crisis intervention. MOLAP coordinates crisis intervention services for individuals and law firms.
— Education and prevention. MOLAP offers educational programs and articles on topics such as substance use, stress, depression, and quality of life.
— Substance use support. Get connected immediately to a clinically trained substance use clinician, quick access to peer volunteers recovering from substance use, and individualized recovery plans.
Visit MoBar.org/MOLAP for more information.
1 Seasonal Affective Disorder, The Recovery Village, https://www.therecoveryvillage.com/mental-health/seasonal-affective-disorder/, (last updated April 19, 2021) (edited by Nicole LaNeve, medically reviewed by Denise-Marie Griswold).