Seasonal depression, more formally known as Seasonal Affective Disorder (SAD), is a type of depression that typically arises during the autumn and winter months when there is less natural sunlight. It's characterized by symptoms such as persistent low mood, loss of interest in usual activities, lethargy, and social withdrawal. These symptoms are often triggered by the reduced level of sunlight in fall and winter, leading to a disruption in the body's internal clock, a drop in serotonin levels (a neurotransmitter that affects mood), and an imbalance in melatonin levels (which affects sleep patterns and mood).
Typically, a professional therapist will treat SAD in a variety of ways, especially if symptoms are severe. The primary treatment for Seasonal Affective Disorder (SAD) typically involves two key approaches: the use of a specific class of antidepressant medications known as Selective Serotonin Reuptake Inhibitors (SSRIs), and the application of light therapy, a method that mimics natural sunlight. Therapists can also help relieve symptoms of depression through simple mindfulness and relaxation techniques and through exercises such as meditation and yoga. These practices focus on living in the present moment and can help shift negative thoughts and reduce stress. If you feel that you or a friend is in serious need of professional help, you can contact our school’s Counseling & Testing Center (CTC) at 269-471-3470 or email us at ctcenter@andrews.edu to seek professional psychology help.
In addition to the above, it is crucial to seek support from family and friends. Socializing may be the last thing on your mind when you're feeling low, but being with others can improve your mood. Additionally, joining a support group for people with SAD can be beneficial. One of the cornerstone principles of social psychology is the importance of social interaction and support in maintaining mental health. For individuals suffering from SAD, maintaining a robust social network is crucial. Regular interaction with friends, family, and support groups can provide a buffer against the feelings of isolation and loneliness that often accompany this condition. Engaging in social activities, even when there's an inclination to withdraw, can provide significant emotional uplifting.
Social psychology also sheds light on the impact of cultural norms and attitudes towards mental health. In many cultures, there's a stigma attached to mental health issues, which can deter people from seeking help. Promoting awareness and open discussions about mental health can encourage a more accepting and supportive environment for those suffering from seasonal depression. Therefore, we not only need to recognize that we have the courage to ask for help when we feel down, but we also need to pay attention to whether our friends and family around us have similar anxieties. Bringing care to them can not only prevent their anxiety and depression, but also effectively build a stronger community, thereby forming community immunity to SAD.
In addition to seeking professional treatment and group retreat, changing your lifestyle can alleviate this phenomenon. Sitting here will give you a few very useful tips which you may start to changes right now:
- Exposure to natural light is very beneficial. Try to get outdoors during the day (even if it's cloudy). Indoors, open curtains and sit close to a window to increase your exposure to natural light.
- Regular physical activity can help relieve stress and anxiety, both of which can increase SAD symptoms. Exercise also helps boost serotonin levels in the brain, which can improve mood. In terms of resources on campus, a hot tub or sauna is a great way to relax after a good workout in the Andreasen Wellness Center.
- Maintain a Healthy Diet: A well-balanced diet can play a crucial role in how you feel. Overeating and craving carbohydrates are common in SAD, so it’s important to be mindful of your eating habits. As for the Cafe in our school, although it is somewhat controversial, the provision of a large number of fresh vegetables and fruits can very well alleviate this symptom. So using your meal plan as efficiently as possible and consuming enough fruits and fresh vegetable salads at cafes will be very effective.
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