SAD

Thanks Oregon! Here we go again ☹ 

As the long warm and bright days of summer fade into the muted hues of autumn, many in Oregon experience a shift not only in scenery and the number of hours of daylight but also in mood. Many residents of Oregon experience what is referred to in psychiatry as Major Depression Disorder, Seasonal Pattern known commonly as Seasonal Affective Disorder (SAD). This form of depression (which some experts argue may be a stand-alone condition) affects a significant population, particularly during the winter months when daylight hours diminish. This blog aims to shed light on seasonal depression (pun fully intended), its symptoms, causes, and coping strategies relevant to Oregonians. 

It’s not just the Winter Blues. What is Seasonal Affective Disorder (SAD)? 

SAD is a form of depression that occurs at a specific time of the year, over several years, most commonly during the fall and winter months. Symptoms may include those common in depressive episodes occurring at other times during the year such as: 

• Persistent low mood or sadness 

• Loss of interest in activities once enjoyed 

• Changes in sleep patterns, such as difficulty falling or staying asleep. A consistent change at least two weeks of a two-hour difference in your sleep pattern is of particular concern.  

• Changes in appetite, often leading to weight loss 

• Difficulty concentrating on things that have been historically easy for you to focus on.  

• Feelings of hopelessness or worthlessness 

• Thoughts of death including thoughts of suicide 

SAD is also known to cause symptoms that are atypical of depression including: 

• Sleeping too much 

• Overeating from craving carbohydrates resulting in weight gain.  

In Oregon, where long, dark overcast winters are common, many residents may find themselves especially vulnerable to these symptoms. 

Causes of SAD 

While the exact cause of SAD is not fully understood, several factors contribute to the condition: 

1. Reduced Sunlight: Shorter days result in decreased exposure to sunlight, which can disrupt the body's internal clock and lead to imbalances in brain chemicals like serotonin and melatonin. 

2. Genetics: A family history of depression or other mood disorders may increase the risk of developing SAD. 

3. Geographical Location: Individuals living in northern latitudes, like Oregon, are at a higher risk due to the state's climate and seasonal changes. 

Coping Strategies 

Fortunately, there are several effective ways to manage seasonal depression. I have included this helpful graphic: 

In Conclusion we can still enjoy Oregon during the dark days of fall and winter.

Understanding and recognizing SAD is vital for those experiencing its effects. As Oregonians prepare for the transition into the winter months, it's essential to be mindful of one’s mental health. By implementing coping strategies and seeking support, individuals can navigate the challenges of SAD and maintain their overall wellness. Remember, you’re not alone, this is a common condition affecting 5% of adults with it being 7x more common in the Pacific Northwest, and resources are available to help you thrive through the darker months. If you or someone you know is struggling with depression during the fall and winter, don’t wait to reach out to your primary provider for support and/or a referral to a behavioral health counselor at Evergreen Family Medicine. Together, we can foster hope, support and resilience against SAD.