Seasonal Affective Disorder and Mental Wellbeing

Here, in the Northeastern United States and Northeastern Canada, Fall has arrived and Winter is approaching, with the anticipation of cold and snowy weather.

Let’s talk about seasonal affective disorder and mental wellbeing.

What is Seasonal Affective Disorder?

Seasonal affective disorder refers to depressive disorders which occur for some people in the Fall and Winter and for some people in the Summer.

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Seasonal affective disorder manifests as a form of depression. Symptoms vary depending on whether a person experiences symptoms in the Summer or symptoms in the Winter.

Seasonal affective disorder affects our mental wellbeing.

Seasons and Mental Wellbeing

Seasonal weather is not uniform year to year, largely related to El Niño and La Niña. The National Oceanic and Atmospheric Association continues to predict that La Niña will have an effect on weather patterns (see article entitled El Niño & La Niña: El Niño -Southern Oscillation). Be prepared for interesting weather patterns and updates from NOAA.

For some people. Fall and Winter usher in a period of sad mood and lack of energy, often referred to as Seasonal Affective Disorder. Yet, the correlation between a downturn in mood and energy may be better explained by a change in exposure to natural sunlight rather than simply related to low temperatures and snowy days.

Our retinas register the amount of light entering our eyes and send signals to parts of our brains that affect mood and the sleep/wake cycle. The signals can affect the production of brain chemicals, such as serotonin, melatonin, and hormones. As the days grow shorter from Fall to Winter, in the Northern Hemisphere, we are exposed to less sunlight. And, when we experience less sunlight due to overcast days and/or no shiny, light snow to reflect the sun’s rays, we are exposed to even less sunlight than during a snow-filled Winter.

Of course, this is a simplistic view of the physiological processes involved in how our mood can be affected by Fall and Winter in the Northern Hemisphere.

An additional variable that can affect our response to sunlight exposure is daylight savings time which requires us to adjust our sleep/wake cycle. Sleep/wake cycle disruptions can adversely affect our mood, particularly for those who have mood regulation issues.

In a recent study, by Oleg Kovtun and Sandra J. Rosenthal, the relationship between sunlight exposure and physical activity level was examined and noted to be complex. A small number of participants were monitored for activity level, intensity of sun exposure, and length of day. Participants fell into two groups: one group with a diagnosis of unipolar depression or bipolar depression (23 persons) and the other group of non-depressed persons (32 persons). The study revealed that activity levels in depressed persons do not increase to the extent expected based on the intensity of sunlight: depressed persons do not respond in the same fashion as non-depressed persons to sunlight exposure. Or, the presence of depression may contribute to a more sedentary lifestyle to begin with. While the study is elegant, the number of participants is low. Nevertheless, the data generated should nuance our understanding of sunlight exposure, activity level, and mood.

For a simplified, digested review of the data from this research, consult the Neuroscience.com link in the references below. The full research article is in the public domain: a link can be found below

What We Can Do to Address Seasonal Affective Disorder

Some people become snowbirds and go south in the late Fall and return to the Northern Hemisphere in the late Spring. This option is not something that everyone can do because of financial constraints; work schedule; school schedule; their children’s needs; and for many other reasons. Other people do not like warmer weather.

What many of us can do is to connect with a mental health professional to explore how to address mood symptoms and how to try to prevent these mood symptoms from recurring next year.

Interventions for Mental Wellbeing During Changing Seasons

In order to try to prevent seasonal affective disorder symptoms, we can engage in a multitude of interventions.

Interventions can include:

• Psychotropic medications.
• Checking vitamin D levels and ensuring the vitamin D level remains stable and within therapeutic range over the course of the Fall and Winter.
• Engaging in exercise to promote the production of endorphins and enkephalins.
• Establishing a social support network and maintaining daily social contact.
• Making time for mindfulness or some form of mind-body practice to help  regulate attention, to develop compassion, to tone down our default mode network (the background noise in our minds), and to experience gratitude.
• Using light therapy under the recommendation of a mental health care professional.
• Identifying and engaging in a meaningful day activity, such as employment, volunteering, or educational pursuits.
• Developing a sleep routine and practicing sleep hygiene which translates to using the bedroom for sleep and sex but not for watching TV, using electronic devices, arguing, eating, studying, exercising, or talking on the telephone.

Light therapy is not recommended for people who have been diagnosed with certain mental health disorders (caution in the context of a diagnosis of bipolar disorder) and medical disorders (glaucoma, macular degeneration, as examples). Although light therapy lamps are accessible to the general public, please consult your mental health professional before initiating light therapy.

Mental Wellbeing and Mindset

Remind yourself to consider how your approach to life may be affecting your mood.

Do you see the glass as half empty or half full? I cannot say I have mastered espousing an eternally positive approach of a glass being half full. I admit it. Yet, my life like yours is a process not an endpoint. I can say I have been inspired by Elliott Connie, a titan in the field of Solution Focused Brief Therapy, who speaks of embracing a “life of abundance” even when faced with situations that seem to deplete finances, energy, and time.

“Life of abundance” is far more inspiring to me than seeing a glass half full.

Mental Wellbeing Across the Seasons

Stop Seasonal Affective Disorder in its tracks.

Or, at least, put your best foot forward to try to halt its progress.

Set your agenda to start now. Develop a plan to make changes in order to improve your mood your sleep; and your energy level?

It’s never too late to make lifestyle changes or to work towards a better mood and optimal mental wellbeing. It is never too late to engage in self-care. It’s never too late to embrace wellbeing even if seasonal affective disorder has impacted you in the past.

Remember, life is a process, not an endpoint.

Your Mental Wellbeing: Our Mental Wellbeing

Be well. Stay safe. Share your resources and be grateful.

Please be generous in our troubled world: wars, natural disasters, poverty, and a host of other crises abound. Be generous and experience the benefits of charity and gratitude in fostering your mental wellbeing and the mental wellbeing of OUR WORLD.

Disclaimer: The content of this post is not meant to substitute for a consultation with your mental health providers.

Selected References:

Bhaskar, C. (September 25, 2024). How Sunlight Affects Depression and Activity Levels. Neuroscience News.com. Accessed online on October 13, 2024, at https://neurosciencenews.com/activity-depression-sunlight-27685/

Kovtun, O., Rosenthal, S.J. (September 25, 2024). Seasonality in mood disorders: Probing association of accelerometer-derived physical activity with daylength and solar insolation. PLOS Mental Health, 1(4). Accessed online on October 13, 2024, at https://journals.plos.org/mentalhealth/article?id=10.1371/journal.pmen.0000124

National Institute of Mental Health. (2023). Seasonal Affective Disorder. Accessed online on October 13, 2024, at https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

National Oceanic and Atmospheric Association. (October 10, 2024). El Niño & La Niña: El Niño -Southern Oscillation. Accessed online on October 13, 2024, at https://www.climate.gov/enso

Nota bene: The majority of this post was first published on the Facebook page of Bending Birches Laughing Skies Nurse Practitioner in Psychiatry, PLLC, in February 2024.

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