By Kelly Kandra Hughes

It’s the most wonderful time of the year! That’s what we tell ourselves as we approach Thanksgiving and the winter holidays. But for an estimated 10 million Americans, the winter months are a time marked by sadness, loss of interest in favorite activities, changes in sleep and energy levels, and increased feelings of social isolation and loneliness. These 10 million Americans suffer from a type of depression known as Seasonal Affective Disorder or SAD. 

Recognized by the American Psychiatric Association (APA) as a mental health disorder, SAD usually strikes in wintertime; though, there are some individuals who experience SAD in summer months. SAD also affects four times as many women as men, with onset occurring between the ages of 18 to 30. The APA is adamant that SAD is not simply a case of “the winter blues.” It represents a serious mental health illness that interferes with daily functioning. 

The cause of SAD is unknown. Experts suggest decreased amounts of sunlight may play an important role in people developing SAD. With decreased sunlight in the winter months, serotonin, a neurotransmitter responsible for regulating mood decreases, while melatonin, a hormone that responds to darkness by causing sleepiness increases. These physiological changes disrupt a person’s 24-hour internal biological clock known as a circadian rhythm, resulting in mood changes and decreased energy levels. 

Vitamin D may also play a role in SAD. During winter months, people spend less time outdoors and have less exposure to vitamin D from the sun. Combine that with Norfolk’s climate – with some kind of precipitation occurring on more than one-third of Norfolk days, an average of 66 inches of snow every year (compared to the U.S. average of 28 inches) and only 190 days of sunshine (compared to the national average of 205 sunny days) – and many people experience vitamin D deficiency, especially in winter months. Decreases in vitamin D have been linked to depression, fatigue, and weakened immune systems. 

In order to be diagnosed with SAD, a person needs to exhibit an episode of depression only at a specific time during the year, with a subsequent episode recurring at that same time the following year.  At other times, the depression is in full remission. People with SAD have also been reported to have atypical depressive symptoms, including excessive daytime sleepiness, increased appetite, and carbohydrate cravings. 

Because the symptoms of SAD are also similar to other medical conditions, such as other mood disorders, sleep disorders, or thyroid issues, seeking diagnosis from a medical professional is essential.  Once diagnosed, a treatment plan can be developed taking into account a person’s individual circumstances. There are several successful treatments for people who suffer from SAD, including light therapy, exercise, counselling, vitamin D supplements, and antidepressants.  

In addition to conventional treatments, self-care during the winter months is essential for alleviating SAD symptoms. Even people who may not meet the diagnostic criteria for SAD may also benefit from self-care during the winter months, when it is easy to become socially isolated and less active. Self-care can include maintaining proper nutrition, including making and eating hearty vegetable soups and stews, exercising, especially outdoors on sunny days, incorporating one day of rest every week with no scheduled appointments or activities, and regular socializing with family and friends. 

For anyone currently experiencing the symptoms of depression and needs help, the National Alliance on Mental Illness (NAMI) has a free hotline that operates Monday-Friday from 10 a.m. to 6 p.m., EST. Operators can provide information about mental illness and refer callers to treatment, support groups, family support, and legal support, if needed. Call NAMI at 1-800-950-6264. For 24-hour support, the Substance Abuse and Mental Health Services Administration (SAMHSA) offers a mental health hotline for education, support, and connections to treatment. Call SAMHSA at 1-800-662-4357.

 For anyone who may be feeling lonely or socially isolated, check out the Town of Norfolk website at https://norfolkct.org/ for a calendar of events happening this winter. The Norfolk NET gifting board at the Hub can also be used to connect others who may be seeking companionship. For more information, contact Norfolk NET at NorfolkNETCT@gmail.com or call the Hub at 860-542-7185, ext.262.