With decorations, presents, feasts and family gatherings, this is one of the most festive times of the year. But for some, fall and winter bring feelings of fatigue, lethargy and depression.
Seasonal Affective Disorder — or SAD — is a form of depression that occurs with the changing of the seasons, most commonly in fall and winter. Up to 26 percent of adults may suffer from the disorder, according to Kaiser Permanente’s Look Inside KP Northern California website.
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“This year has been interesting because we’ve heard a lot more people in the community, and at community events, mention seasonal depression compared to the previous year,” said Alaina Star, a project manager with Touro University California’s SolanoConnex.
“When it’s been brought up, it’s typically in the context of seeking more information or increasing general awareness about seasonal depression,” Star said. “Many community members have shared that they recognize recurring patterns of depressive symptoms during this time of year and have expressed a desire to better understand these patterns.”
SolanoConnex is a free, web-based service in Solano County that connects residents with local mental and emotional health services.
The disorder “is primarily about daylight,” said Claire Siverson, a licensed clinical social worker who has practiced in Vallejo and Benicia for over 20 years.
“The shorter days of fall and winter affect our circadian rhythms,” said Siverson, who also provides medical social work services at Kaiser Permanente Martinez Medical Offices.
The circadian rhythm is the body’s natural clock. For some people, the “fall back” time change throws the clock off, as well as certain mood-regulating hormones, like serotonin.
“Someone suffering from the disorder might notice a loss of energy, sleep problems, they might have a weight gain. They might not have the interest to go out and exercise,” Siverson said.
An increased appetite for carbs is another sign, the social worker said – an unfortunate development just when all kinds of sugary treats are on display at parties and gatherings.
Generally, the symptoms start to appear in the fall and subside in spring. “When the sun starts setting at 6 or 7 p.m., people start to come out of it,” she said.
Those who feel a slight sadness with mild symptoms can benefit from a good dose of exposure to daylight, so “try to get outside regularly,” Siverson said.
Another approach is light therapy, she said.
This approach involves sitting alongside a bright light box for a specific time every day, usually around 20 minutes at a time, the social worker said.
“You can buy a light box online and keep it on your desk while you are working, or if you’re in the kitchen cooking a meal you can set it up on your kitchen counter,” Siverson said.
People with the disorder should consult with their primary care physician if it is affecting their functioning. Depending on the level of symptoms, the doctor might refer them to a mental health professional.
Siverson said she uses techniques, including cognitive behavioral therapy, to help her clients deal with the disorder.
“For example if you are someone who enjoys exercising outdoors, maybe you’re used to taking a walk in the daylight hours.
“When it becomes darker, a lot of people just give up and say, ‘I’m not taking walks anymore. I might as well forget about it until March,’” Siverson said.
“That is a cognitive distortion. All-or-nothing thinking is called cognitive distortion,” the social worker said. “I try to help them find a different way to handle their situation. I might say, ‘Why don’t you try walking on your day off?’ Would it be so awful to do a yoga class online in your home or get a temporary gym membership?
“I try to help people use their imagination and identify alternative activities or behaviors and anticipate how are you going to adjust your schedule right now,” she said.
Siverson shared a list of online seasonal anxiety resources. “There’s a Life Kit podcast, ‘Dealing with Your Seasonal Affective Disorder,” she said.
She also recommended a SAD piece on the LatinX Therapy blog, and an SAD podcast on Filipino Psychologists Get Real. While Dr. Amber Thornton’s work is not specific to the African-American community, she writes from the perspective of an African-American woman.
Siverson also noted that people can get help through their HMOs, and people on Medicare and Medi-Cal can use those resources as well, or pay a therapist out of pocket.
While some diagnoses of SAD are genetic and part of a greater mood disorder, sometimes the modern lifestyle can be a contributor, according to the Kaiser website.
“These days, people work into the evening, ignoring the earth’s rotational changes of light that tell them to stop and rest when it gets dark,” the website notes. “Exercise regularly, eat healthily, get your sleep, spend some time with others, and do the things that you enjoy.”
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