The colder months are a time when many individuals experience seasonal affective disorder. Some individuals even experience these symptoms in warmer months. But how does this form of depression come about? And what effective therapist resources should we utilize to help clients?
Sometimes referred to as “the winter blues” or “seasonal depression”, seasonal affective disorder (SAD) symptoms often occur due to annual decreases in daylight. Decreased daylight negatively impacts vitamin D levels and affects how serotonin functions. There is also evidence that both winter- and summer-SAD is related to melatonin dysregulation.
Researchers also speculate that negative thought patterns, increased isolation, and decreased activity also play a role. These effects commonly occur during colder months, but can occur in warmer months for some individuals.
Luckily there are some established ways to help those who experience this particular type of depression. Therapy even creates an opportunity for those who experience a reliable yearly pattern to find long-term strategies to approach it differently.
Research finds that light therapy is helpful to increase vitamin D and improve mood. This entails sitting in front of a bright “light box” daily for 30-45 minutes. Many of these light boxess filter out harmful UV rays, while still providing much needed brightness. (Those with certain eye conditions should be careful.) Part of getting more light includes encouraging clients to get outside, even if for short windows during the day.
Traditional depression treatments are also shown to be effective. Cognitive behavioral therapy (CBT) has long been effective for depression and its seasonal version. Medications for depression also appear to help many clients.
Behavioral activation can also be effective. This approach might entail helping clients learn to be creative about which activities to engage in (e.g., those that can be done inside). Or it might entail helping clients learn to engage in versions of certain activities that are difficult in winter. That is, clients can researching activities they enjoy or read more about them. This also entails planning future activities (e.g., creating a plan for gardening come spring).
Seasonal affective disorder can be a tough thing to contend with. Clients who experience it often dread the time of year before it even comes on. That anticipation does not make it any easier. There are tools therapists have to be ready help clients relieve seasonal depression and gain a better annual experience.
