Treating Seasonal Depression

Last week I wrote our first Employee Wellness blog about Seasonal Depression. We looked at the causes and symptoms of this disease. I have heard from a few team members this week that have had or are dealing with this issue. I am certain there are many more who are silently suffering from this as we enter this winter season.

What causes SAD?

Seasonal affective disorder, or SAD, is a type of depression.

Less sunlight and shorter days are thought to be linked to a chemical change in the brain and may be part of the cause of SAD. Melatonin, a sleep-related hormone, also has been linked to SAD. The body naturally makes more melatonin when it's dark. So, when the days are shorter and darker, more melatonin is made.

I wanted to devote the majority of this article to some to treatment options for seasonal depression. If these tips are not useful to you at the moment, I hope you will share these with a patient, friend or family member who might be in need.

I have two lists of treatment options for you, one more clinical and one list of things you can be doing daily that can make a real difference:

• Exposure to sunlight. Spending time outside or near a window can help relieve symptoms.

• Light therapy. If increasing sunlight is not possible, exposure to a special light for a specific amount of time each day may help.

• Psychotherapy. Cognitive-behavioral or interpersonal therapy helps change the distorted views you may have of yourself and the environment around you. It can help you improve interpersonal relationship skills, and identify things that cause you stress as well as how to manage them.

• Antidepressants. These prescription medicines can help correct the chemical imbalance that may lead to SAD.

Things you can do:

• Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.

• Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.

• Exercise regularly. Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase SAD symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.

• Normalize sleep patterns. Schedule reliable times to wake up and go to bed each day. Especially for fall-winter-onset SAD, reduce or eliminate napping and oversleeping.

Seasonal Depression

By Dan Ridley

As we announced last week, we are beginning a series of articles focused on employee wellness. I have an extensive background in Counseling Psychology. I want to use these articles and podcasts to share information on dealing with depression, anxiety, addiction, and much more. My hope is that this information might be useful to you or that you might be able to share it with a co-worker or family member close to you.

I thought it would be timely to begin by discussing seasonal depression. For many, the holidays are the most enjoyable time of the year. However, for others, it is a time of great sadness, anxiety, and depression. If you are blessed and enjoy this time of year, know there is probably someone close to you that is struggling. As you read this article, I hope that you will think about who this might be useful to.

Seasonal affective disorder (SAD) is a form of mild to moderate depression in the fall or winter months which typically fades in the spring. The term “seasonal affective disorder” was coined in the 1980’s by Norman Rosenthal, a psychiatrist and research scientist who studied mood and biological rhythm disorders at the National Institute of Mental Health. In his best-selling book Winter Blues, he revealed his own struggle with SAD and pointed to light deprivation as a major cause. By the 1990’s the concept of seasonal depression was generally accepted by most Americans.

Common symptoms of SAD include fatigue, even with too much sleep, and weight gain associated with overeating and carbohydrate cravings. SAD symptoms can vary from mild to severe and can include many symptoms similar to major depression, such as:

• Feeling sad or having a depressed mood

• Loss of interest or pleasure in activities once enjoyed

• Changes in appetite; usually eating more, craving carbohydrates

• Change in sleep; usually sleeping too much

• Loss of energy or increased fatigue despite increased sleep hours

• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others)

• Feeling worthless or guilty

• Difficulty thinking, concentrating, or making decisions

• Thoughts of death or suicide.

SAD may begin at any age, but it typically starts when a person is between ages 18 and 30. If you or someone you know fits these criteria then help is available. Next week we will discuss new and innovative treatment options that are available for seasonal affective disorder.

Remember that Mid South has an Employee Assistance Program available to all covered Mid South team members. The program offers professional mental health services and is as close as your phone.

Life Assistance Number

1-800-538-3543

Life Assistance Program –24/7 support

Blessings of the Hunt - Columbia, MS

MSR employees volunteered to work a booth alongside strategic partner Marion General Hospital at this year's "Blessing of the Hunt" in Columbia, MS. Thank you, ladies, for a job well done.

Pictured: Nicole Greer, LPTA; Meredith Bass, DPT; and Emily Sandifer, OTR/L