S3, Episode 8: Illuminating Seasonal Affective Disorder: Strategies for a Brighter Winter

Seasonal Affective Disorder (SAD) is a significant mental health challenge that many face during the winter months due to reduced sunlight. In this episode, we explore its symptoms, causes, and practical strategies for managing SAD effectively, including light therapy, cognitive behavioral therapy, and lifestyle changes. 

• Understanding SAD as a diagnosable condition 
• Symptoms to identify in yourself or others 
• Factors influencing the risk of SAD 
• Effective treatments including light therapy and cognitive behavioral therapy 
• Suggestions for lifestyle changes to alleviate symptoms 
• How to support loved ones struggling with SAD 
• Practical coping strategies for combatting winter challenges 

If you found this episode helpful, please subscribe, leave a review, and share it with someone who might need it this winter.

Chapters

• 0:00 Understanding Seasonal Affective Disorder
• 13:37 Connecting and Supporting Through Podcasts

Transcript

Speaker 1: 0:25

Greetings everybody and welcome back to the Counselor's Couch, the podcast where we explore mental health topics to help you navigate life's challenges. I'm your host, as always, calvin Williams, licensed professional counselor, and today we're tackling a timely and important topic seasonal affective disorder, or what many people refer to as SAD. Now, as the days get shorter and colder, many people notice a shift in their mood. If you've ever felt more sluggish down or unmotivated during the winter months, well, you're not alone. For some, this goes beyond the typical winter blues. It's a serious condition that affects mental health and daily functioning. Today we're going to talk aboutAD what it is, why it happens, how to manage it and how to support loved ones who may be experiencing it. By the end of this episode, you're going to have actionable tips to combat SAD and reclaim your energy during the darker months. But before we get started, let me remind you again that nothing provided in this podcast implies a therapeutic relationship between counselor and client. It is solely for education and entertainment. I hope to empower you to become more self-aware and challenge you to create the life you desire. Counseling can help you overcome challenges, enhance your relationships and develop skills to lead the life you want. If you're considering therapy, then please reach out to a trained, licensed professional in your community. If you are interested in seeking counseling in the Monroe Louisiana area, or if you live anywhere in Louisiana and you are interested in participating in teletherapy with state-approved professionals, well then contact the providers at HealthPoint Center. Change starts here. Psychology and Counseling Services. Healthpoint is a collaboration of independent professionals who are dedicated to improving your quality of life and guiding you on a positive path toward change. That's HealthPoint Center, located at 1818 Avenue of America, monroe, louisiana. So call today to inquire about services providers or book an appointment at area code 318-998-2700. Well, it's that time again. So pull up a cushion, kick off your shoes and grab a cup of coffee.

Speaker 1: 2:42

Let's get started with the session. First, let's talk about what SAD actually is Seasonal Affective Disorder. It's a type of depression linked to the change in seasons. It's most common during the fall and winter months, when there's less natural sunlight, but some people experience it in the summer as well, though that's very far less common.

Speaker 1: 3:05

Sad isn't just, you know, feeling a little off. It's a diagnosable condition that can significantly impact your mood, your energy, your sleep patterns and your overall quality of life. Now, according to the American Psychiatric Association. Sad affects around 5% of adults in the United States, but up to 20% experience milder seasonal mood changes. So how do you know if it's sad or not just those winter blues? Well, the symptoms of sad include persistent feelings of sadness or depression, low energy and fatigue, even after you've had a restful night, difficulty concentrating, loss of interest in activities you once enjoyed, oversleeping, or trouble waking up in the morning. Now, if you've experienced these symptoms for two or more consecutive seasons, well then it's worth considering SAD as a potential diagnosis. So why does this happen?

Speaker 1: 4:14

You know, the exact cause of SAD isn't fully understood, but it's linked to several factors, including a biological clock disruption. With the shorter days and less sunlight it can disrupt your body's internal clock, which regulates your sleep and your mood. We also think that it has to do with your serotonin levels. The reduced sunlight can cause a drop in serotonin, that neurotransmitter that does influence your mood. And, finally, melatonin production. Longer nights can increase more melatonin, making you feel more tired and more sluggish.

Speaker 1: 4:50

All right, now that we've kind of covered those basics, let's talk about who's most at risk. Sad is more common, actually, in women. Women are actually four times more likely than men to struggle with it Younger adults, especially those aged 18 to 30, and people living in regions with long, dark winters, such as the northern US, canada or Scandinavia. Now, if you're nodding along to this and thinking, well, that sounds like me. Well, the northern US, canada or Scandinavia? Now, if you're nodding along to this and thinking, well, that sounds like me. Well, don't worry, there are many ways to manage and treat SAD effectively.

Speaker 1: 5:25

When it comes to treating seasonal affect disorder, the good news is there's a lot that can help. It often takes a combination of strategies to manage the symptoms, so I encourage you to experiment and find one that works for you. The first is light therapy. Now, this is one of the most effective treatments for SAD. It involves sitting near a light therapy box that mimics natural sunlight for about 20 to 30 minutes a day. These devices emit bright light. Around 10,000 lux is the recommended level. That can help regulate your body's internal clock. Now, how you use light therapy. First, you want to use it first thing in the morning to mimic a sunrise. You want to sit about 16 to 24 inches from the light box, but don't look directly at it, and then you want to be consistent. Daily use is going to be key to seeing those results. Now. Light therapy itself isn't a quick fix, but most people do notice improvement within a week or two. If you're considering this option, then talk to a health care provider to ensure it's safe for you, especially if you have eye or skin conditions, and perhaps they have some good recommendations for various light boxes.

Speaker 1: 6:35

Another helpful strategy is cognitive behavioral therapy. Cbt is another evidence-based treatment for seasonal affective disorder. It helps you identify and challenge negative thought patterns that can worsen depression. For example. Cbt might help you reframe thoughts like oh, winter is just so unbearable. Into thoughts like oh, winter is just so unbearable. Into winter is a season with challenges that I can manage. Now some CBT techniques for SAD Behavioral activation. You want to focus on scheduling activities that bring joy or a sense of accomplishment, even when you don't feel like it. Cognitive restructuring that's when we challenge those negative beliefs about winter and replace them with more balanced, realistic perspectives. Cbt is often combined with other treatments like light therapy or medication for the best results. Now, medication For some people, antidepressants like SSRIs, which stands for selective serotonin reuptake inhibitors, can be an effective treatment for SAD.

Speaker 1: 7:38

Common medications include Prozac or Zoloft. If you've noticed a recurring pattern of SAD symptoms each year. Well, your doctor might recommend starting medication a few weeks before the symptoms typically begin. Finally, you want to consider some lifestyle changes. Sometimes, simple adjustments to your daily routine can make all the difference.

Speaker 1: 7:59

Now here are some practical tips. First, you want to maximize sunlight exposure. Spend time outside during daylight hours, even if it's cloudy. A midday walk can do you wonders. Next, exercise regularly. Physical activity boosts mood and energy levels, so try activities that you enjoy, like yoga, dancing or even a brisk walk. Also, you want to consider maintaining a consistent sleep schedule. Go to bed and wake up at the same time each day to regulate that internal clock. Eat a balanced diet. Focus on whole foods rich in nutrients, like omega-3 fatty acids that are found in fish and flax seeds. These things have been known to help improve your mood. Now remember managing SAD is about finding what works for you. No-transcript.

Speaker 1: 8:55

Now, if you're not experiencing seasonal affective disorder yourself, but you're concerned about somebody you care about, you can play a crucial role in their journey. Supporting a loved one with SAD requires empathy, patience and practical help. So let's start with some signs that a loved one might have seasonal affective disorder. You know, sometimes people don't realize they're dealing with seasonal depression disorder. You know, sometimes people don't realize they're dealing with seasonal depression, so look out for signs like withdrawal from social activities, unusual fatigue or irritability, and changes in a person's sleep or eating habits. Now ways that you can help is first, listen without judgment. Let them share how they're feeling without trying to fix their emotions. Let them share how they're feeling without trying to fix their emotions. Sometimes just being heard is incredibly healing.

Speaker 1: 9:42

Next, you want to encourage professional help. Gently suggest they speak to a therapist or a doctor if their symptoms persist. You might say you know, I've noticed you've been feeling down lately. Have you thought about talking to somebody about that? Other practical support consider help with tasks that feel overwhelming, like grocery shopping or going for a walk together and, most importantly, be patient. Recovery takes time and there will be ups and downs, so celebrate small wins and offer encouragement. Sometimes supporting somebody with seasonal affective disorder can feel draining, so don't forget to take care of your own mental health too. Remember you can't pour from an empty cup.

Speaker 1: 10:26

Now, finally, today let's talk about coping strategies for the darker months that anybody can use, whether you've had sad or just want to boost your mood. First, create a winter routine. Build a daily schedule that includes time for movement, connection and relaxation. For example, in the morning, start with light therapy and stretching. Sometime during the afternoon, go for an outdoor walk or exercise and finally, in the evening, cozy up with a book or engage in a creative hobby. The evening, cozy up with a book or engage in a creative hobby. Next, always stay socially connected.

Speaker 1: 11:03

Isolation can worsen sad symptoms, so make an effort to stay connected. Schedule regular checkups with friends or family members, join a club or even attend community events. Next, you want to consider practicing gratitude. Keep a gratitude journal where you list three things you're thankful for each day. Focus on the positives, and this can shift your perspective and improve your mood. Finally, you want to embrace hygge. Now, hygge is the Danish concept of creating a cozy, enjoyable atmosphere. Plus it's just a fun word to say Light candles, play soothing music and make your space a sanctuary during the colder months. Remember, coping with winter doesn't mean pretending it's not challenging. It's about finding ways to thrive despite those challenges.

Speaker 1: 11:58

Now, as we wrap up today and I know today's episode was pretty short let's review the key takeaways. Seasonal affective disorder is a real and treatable condition, and you don't have to face it alone. Whether it's light therapy, cognitive behavioral therapy, lifestyle changes or support from loved ones, there are many ways and many tools to help you navigate the darker months. If you or somebody that you know is struggling, don't hesitate to reach out for help. Therapy can make a huge difference, and there's no shame in seeking support. Well, that seems to be all the time that we have today, and I know that it was a short session, so don't get too excited. This is not the norm. If you found this episode helpful, then please subscribe, leave a review and share it with somebody who might need it this winter. Remember, mental health is just as important as physical health, and taking steps to care for yourself is always worth it. So snuggle up, stay warm and support each other during these long winter months.

Speaker 1: 13:00

Today, I want to leave you with a quote from the French philosopher René Descartes One cannot conceive anything so strange and implausible that it has not already been said by one philosopher or another. Or, as I like to tell many of my clients, you haven't invented anything new or broke any records. Remember, folks, life is not about finding yourself. Life is about creating yourself. You are not alone. You're more capable than you will ever know. So embrace it, live intentionally, love daily and laugh often. Do your best today and become what you can be. The world needs you.

Speaker 1: 13:38

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Speaker 1: 14:11

If you have any questions or comments about this podcast, you can email them directly to thecounselorscouch at gmailcom, or you can reach me on Facebook at the Counselor's Couch. You can even check out my personal website at wwwcalvincwilliamslpccom. Or if you'd like to schedule a therapy session with me, contact us at HealthPoint Center, area code 318-998-2700. I really do, and I say this every time. I look forward to hearing from listeners, so please feel free to submit topics of interest, comments or questions. Keep coming back. Thanks again for stopping by, thanks for taking me on that walk and run or whatever you're doing or riding the car, and remember folks, there's always room for you on the counselor's couch.