little mx. seasonal depression
- lxrynwxtring
- Jan 6, 2023
- 9 min read
01/06/23
HAPPY NEW YEAR CHERUBS! I hope that the first week of the new year is treating you well.
today we are going to be talking, in detail, about seasonal depression. I know that we have briefly discussed it in September, but I want to go a little bit more in depth.
SAD, or seasonal affective disorder, is a type of depression that becomes more prevalent in the late fall and winter time of year. it comes and goes with the colder weather and can be caused by the shorter days with less sunlight. there is also a summer-time affective disorder but is more rare than SAD.
SAD was first recognized in 1984 by Norman E. Rosenthal, MD, and his associates at NIMH.
SAD affects about 3% of the general population, but I feel as if that number is inaccurate. I know many people who suffer from this disorder, but possibly aren't 'diagnosed' with it.
diagnosis of SAD can be tricky. many people go without diagnosis and struggle without getting help. according to the Harvard Health Publishing,
"SAD sufferers get depressed at other times of the year, but the APA's definition requires that the seasonal episodes "substantially outnumber" the nonseasonal ones. And, strictly speaking, the diagnosis requires two straight years without any out-of-season depressions. Psychiatrists also face the tricky task of separating depression that might be triggered by events that happen regularly in the fall and early winter — the start of school, seasonal unemployment — from depression associated with the season itself."
while it's not proven with scientific research, there is circumstantial evidence that lack of sunlight is the reason a lot of people suffer from SAD. this is one of the reasons that light therapy is so helpful. there are many theories as to why light is the determining factor of SAD:
"light, of course, is the stimulus for vision: it excites cells in the retina in the back of the eye that send signals to the areas of the brain that create and process visual thought. But there are neural pathways from the retina to other parts of the brain, including the suprachiasmatic nucleus, a part of the hypothalamus that helps put many of our physiological processes (sleeping, body temperature) on a circadian, or 24-hour, cycle."
some believe that their biological clock is out of sync and it causes them to just want to stay home and hibernate.
another theory is that lack of light disrupts our brain processes influencing serotonin and dopamine, which affect our happiness levels.
symptoms of SAD can look different on each individual, but here are some commonly known and easily identifiable ones:
winter-time SAD symptoms:
oversleeping (hypersomnia)
overeating, specifically for carbs
weight gain
social withdrawal
summer-time SAD symptoms:
insomnia
poor appetite, leading to weight loss
restlessness or agitation
anxiety
episodes of violent behavior
but, in order to be diagnosed with SAD, you must show symptoms of major depression in certain seasons, for at least 2 consecutive years. unfortunately, people with SAD might not experience symptoms every year, so this makes it hard for most to get a diagnoses.
major depression symptoms can look like:
depressed mood most of the day for most days of the week
losing interest in normal activities
changes in weight and appetite
sleep problems
feeling sluggish or agitated
having low energy
difficulty concentrating
having thoughts or attempts of suicide
while the symptoms for both SAD and major depression can appear to be similar, usually major depression is more extreme and lasts year round, not just a specific time. but someone with depression could see a worsening of symptoms during certain times of year.
millions of Americans may suffer from SAD, but they might not realize it. there are approximately 21 million Americans that have depressive illness during a one year period.
women are more commonly known to have SAD, two times more than men.
SAD is more common in those with already existing mental disorders such as bipolar disorder, anxiety disorders, panic disorders, ADHD, or eating disorders. SAD can also be hereditary and be passed down from generation to generation.
without treatment, depression symptoms can last for weeks, months, or even years.
SAD can be treated in many ways. through professionals you can get help through medication, and therapy, but there also ways you can improve SAD yourself.
medical treatments:
SSRIs
bupropion
melatonin (can be gotten OTC)
therapy:
talk therapy
CBT; cognitive behavior therapy
psychotherapy
self-remedies:
exercise
go outside and enjoy the sunlight
get enough sleep
moderate alcohol consumption
adjust expectations
when you suffer from SAD, it isn't normally something you choose. it is okay if you need medication in order to help you feel better. if you've taken all of the steps in order to self-remedy and they haven't worked, then medication could be what you need. and there's no shame in that.
adjusting your expectations is a way to become okay with your disorder. just because you have a disorder doesn't mean you're a horrible person. labeling your disorder is just giving you clarification to know what's going on inside your brain. diagnosis of these conditions isn't something to fear. often times, a diagnosis helps you get better treatment & get better quicker.
if you are someone who is completely against medication, there are some natural remedies that might improve SAD. according to Ingrid Bauer with five flavors herb on Pinterest, these are the best ways to naturally treat SAD:
light therapy
light therapy is an artificial light that mimics natural sunlight. there are devices that easily accessible and make it simple to complete. by doing light therapy for 30 minutes a day, you can reset your circadian rhythms, our sleep-wake cycle. you can achieve this through phototherapy which cast blue light at 10,000 lux to filter out damaging UV rays, exposing us to more beneficial aspects making our happiness and moods lifted.
vitamin d for hormonal balance
vitamin d is also known as the "sunshine vitamin." it is a naturally occurring neurosteriod hormone that helps regulate cell function and reduce inflammation. vitamin d is inversely related to depression. when vitamin d levels are down, depression symptoms are up. there are many ways to get extra vitamin d: high-quality capsules, serums, and gummies. and vitamin d is naturally in some commonly eaten foods such as: egg yolks, mushrooms, and some fish.
omega-3 fatty acids for nourishment
ALA, DHA, and EPA are essential elements to health that are commonly left out of modern diets. omega-3 fatty acids aid in cardiovascular health, eye health, brain development in babies, and prevention of Alzheimers in elderly. fatty fish, walnuts, seaweed, pumpkin/chia/flax/hemp seeds, and soybeans are all natural sources of omega-3 fatty acids. there are also fish-oil based and algae-based supplements available.
mood-enhancing herbs
according to five flavors herb & Ingrid Bauer, "The plant world offers many ways to support vitality and lift the mood throughout the seasons. In addition to light, movement, and vitamin D and omega-3 supplementation, incorporating herbal tinctures and/or teas can help lift the mood, clear the mind, spark energy, and warm the body. Many of these plants contain natural substances that can help our brains produce and use mood-balancing chemicals like serotonin, dopamine, norepinephrine, and GABA. These herbs include adaptogens (which balance and energize), or different types of nervines (which calm, soothe, and nourish the nervous system)."
adaptogens are natural ways to improve the body's response to stress, lift mood, and improve mental and physical health.
usage: short-term, to override exhaustion & push through stressful situations OR taken tonically to support rest & relaxation and balance energy & mood
types:
ashwagandha: (Withania somnifera), "a member of the nightshade family, has been used in Ayurvedic and Unani medicine for millennia as “rasayana” (rejuvenator) for a plethora of applications, including insomnia, debility, infertility, skin and digestive conditions, and many kinds of infections. It is soothing and nourishing to the nervous system, gentle enough to be taken before bed (the traditional method) but not so sedating it can’t be taken during the day to support a healthy stress response."
rhodiola: (R. rosea), "a crassulaceous plant native to cold, harsh climates from Tibet, to Siberia, to Scandinavia, has been used cross-culturally to promote endurance, longevity, and positive mood for millenia. In vitro and animal studies suggest that rhodiola rhizome stimulates noradrenaline, serotonin, dopamine, and acethycholine receptors in the brain, increases serotonin by inhibiting MAO enzymes, and increases endogenous endorphins. One small human trial suggests moderate improvement in depressive symptoms with rhodiola extract."
and the other type of mood-enhancing herbs are nervines. nervines relax and soothe the body, calm the mind, support rest, and have a general support of the nervous system.
usage: to overcome mood conditions
uplifting nervines:
albizia: (A. julibrissin, aka mimosa tree) has a long history of use in Traditional Chinese and Persian medicines for mood disorders, insomnia, and anxiety. Its name loosely translates to “collective happiness tree.” Very little scientific research is published in English on its pharmacology or mechanisms, but many herbalists in North America (including us) have been using extracts of the bark and flower to support the mood and calm the mind for decades.
St. John's wort: (Hypericum perforatum) also has an extensive history of medicinal applications, dating back to at least the ancient Greeks, who used it for wounds, burns, stomach ulcers, depression, and nerve pain. Traditionally harvested in peak flower near the Summer Solstice, these sunny blossoms remind us of the sun, which can be symbolically and energetically helpful during the winter. Unlike albizia, St. John's wort is one of the most researched and consumed botanicals for lifting the mood. Among many phytochemicals, hypericin and hyperforin are two well-understood components that have been shown to increase neurotransmitter levels and reduce cortisol levels. Systemic reviews and meta-analyses have confirmed the benefit of St. John’s wort in treating clinical depression (compared with placebo and antidepressants). You should consult a physician before using St. John’s wort internally if you take prescription medications, but topical and homeopathic preparations don’t usually present a risk for interactions.
calming nervines:
lemon balm: (Melissa officinalis) is a bright, calming member of the mint family that’s great medicine for the whole family. Easy to grow almost anywhere, the leaves taste delicious in tea or as a glycerite alcohol-free extract for soothing upset stomachs, breaking a sweat, and calming the mind without being overly sedating. Animal studies demonstrate anti-depressant effects through a tendency to increase serotonin and norepinephrine, and small human trials suggest benefits in treating mood symptoms.
california poppy: (Eschscholzia californica) sits further along the sedating spectrum of nervines. It can be used to support healthy sleep, to relieve minor aches, and to quell nervous rumination of the mind. It is downright bitter due to its alkaloid content, so we recommend consuming it as a tincture (diluted in warm water, if desired), a glycerite, or in capsule form—it doesn’t make for a great cup of tea! Those alkaloids are well worth it though, as they are believed to influence GABA receptors, as well as serotonin and noradrenaline reuptake transporters, hinting at why California poppy is so beneficial for improving mood and calming anxiety.
nourishing nervines:
milky oats: (Avena sp.) aren’t just good nutrition for your body, but for feeding your nervous system as well. The green seed heads picked when the grain is just forming produce a milky sap when squeezed (hence their name). Milky oats have long been used in European and North American herbal traditions to support recuperation from physical and emotional illness, calm anxiety, and curb cravings. Active constituents include essential fatty acids and beta-glucans, tocopherols, flavonoids, and avenanthramides. The latter, avenanthramides, have strong antioxidant properties that may prove beneficial in the prevention and treatment of neurodegenerative and cardiovascular diseases.
bone broth: isn’t a plant, but in Traditional Chinese Medicine, “herb” refers to any medicinal substance: animal, mineral, or vegetable. Rich in collagen, gelatin, and essential nutrients such as calcium, iron, magnesium and potassium, bone broths are used as healing, nourishing remedies around the world. In TCM, mineral-rich bones and shells are used to calm the mind and lift the mood, as in Chai Hu Long Gu Mu Li Tang. Since poor eating habits are such a common symptom of SAD, bone broth, whether alone or as a soup stock, can be a great way to reset the digestion and improve eating habits.
warming nervines:
Cold weather and inactivity can lead to stagnation in the body and mind, so using warming, stimulating herbs such as cinnamon, ginger, and orange peel can give you the lift you need to get going! These herbs can be enjoyed in a spiced elderberry syrup, a digestive support tincture, an immune-supporting fire cider, or in a hot cup of tea after coming in from a vigorous winter walk to warm the extremities.
whatever way that you treat your SAD is valid. if you're taking medication, that's great! but if you're worried to take medication, and are taking natural remedies to help, that's okay too! if you are trying to better yourself, it shouldn't matter what way you are doing it. as long as its beneficial and healthy, there should be no shame in what you choose.
you deserve to get treatment and you deserve to be treated with respect when suffering from SAD.
you haven't done anything to deserve this diagnosis. it is manageable and there are ways to get help.
you are doing the best you can <3
THIS WORK ISN'T 100% MY OWN. I USED RESOURCES AND QUOTES FROM THE FOLLOWING SITES:
I hope that you guys enjoyed this weeks post! it was an extra long and informative one, but I really enjoyed learning and writing as I am teaching you guys!
remember, you deserve to be here.
xx Loryn
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