Working as a psychologist in Johannesburg at Parkview Practice, I have recently noticed myself and my clients commenting on the chilly shift into winter bringing earlier darker evenings and colder mornings. Accompanying these seasonal changes in temperature and light, many people also have to deal with changes in schedules, routines, expectations, and even relationships be that in their personal lives, at school or at work. For some people, winter marks the start of a persistent and recurrent cycle of depression that affects an individual’s ability to function emotionally, physically and socially.
This condition is known as Seasonal Affective Disorder (SAD), it is classified by the Diagnostic and Statistical Manual of Mental Disorders (5th ed.) as a sub-category of Major Depressive Disorder. In other words, clients with SAD experience episodes of major depression that tend to recur at specific times of the year. The symptoms of SAD usually start to present during the end months of autumn and continue into the winter months when there is less sunlight and temperatures drop; the symptoms usually shift with the arrival of spring. SAD is more than just “winter blues.” The symptoms can be distressing and overwhelming and often interfere with daily functioning.
SAD has been linked to a biochemical imbalance in the brain and body – specifically an imbalance of the neurotransmitter serotonin and the hormone melatonin. Serotonin is a well-known chemical mood stabiliser in the brain, while melatonin plays an important role in regulating sleeping and eating patterns. The SAD chemical imbalance is often prompted by shorter daylight hours, less sunlight and cooler temperatures in winter. As seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause them to be out of step with their daily schedule. Common symptoms of SAD include moodiness or feeling depressed associated with the change of seasons, 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 symptoms similar to major depression. Symptoms to watch out for include:
– Feelings of sadness or depressed mood
– Marked 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 restless activity (e.g., hand-wringing or pacing) or slowed movements and speech
– Feeling worthless or guilty
– Trouble concentrating or making decisions
– Thoughts of death or suicide or attempts at suicide.
Experiencing these symptoms, which cause disruptions in your daily functioning, should be an indication that it might be time to seek out a psychologist in Johannesburg. Once correctly diagnosed, SAD can be treated through a combination of psychological and biological therapies.
Regardless of whether you are affected by SAD, these are three key points that can help you navigate and manage seasonal changes:
- Exercising
Moving your body on a regular basis has positive effects on your physical and emotional health. Walking around your neighbourhood or in your local park, taking up outdoor strength training, and running around outside with your children all get the blood pumping. This gets the brain pumping out endorphins – a chemical naturally released in the brain to reduce pain – that in large amounts can make you feel relaxed or full of energy.
- Sunlight
Our bodies need to be exposed to sunlight on a daily basis. Since many jobs can be done indoors, getting outdoors often takes effort. But the benefits are great, physically and emotionally. Our bodies absorb vitamin D, important to our health, from sunlight. Also the release of serotonin in the brain is thought to be linked to exposure to sunlight, interestingly via the retina in the eye. So get outdoors and soak up any available rays daily if possible.
- Talking
All transitions, including seasonal changes, have their challenges, and it is always easier when you are talking to someone about it. Whether you are talking to a friend, coworker, or psychologist, let someone into your inner thoughts and experiences.
We are a team of two psychologists in Johannesburg at Parkview Practice have expertise working through depression including seasonal affective depressive episodes. We hope this post helps inform you about Seasonal Affective Disorder, its symptoms, causes and some tips on how to manage seasonal changes. Should you feel that you are suffering from Seasonal Affective Disorder and would like to seek out a psychologist, please click on our “Meet the Team” tab to read through our individual profiles to help you decide who might be a good fit for you.
