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Writer's pictureMurron O'Neill, LCSW

Seasonal Changes: Shorter Days, Longer Nights, and Worsened Mood



As the nights grow longer and daylight fades, you may find your mood following a similar pattern. Seasonal Affective Disorder (SAD) is a lesser-known mood disorder to explain changing patterns of symptoms related to Major Depressive Disorder and/or Bipolar Disorder. More than ten million people each year in the United States alone deal with symptoms, and the further from the equator you are, the more likely you could have it. Bad news for those experiencing the infamous New England winters.


SAD can affect people at any age, though usually begins between the ages of 18 and 30. Those experiencing symptoms may feel sad or depressed, lose interest in things they previously enjoyed, experience changes in their sleep patterns (be that more or less), feel worthless or guilty, or experience thoughts of death or suicidality.


Thankfully, there are a variety of treatment options that have shown effectiveness in reducing symptoms:


  • Cognitive-Behavioral Therapies: Treatment modalities such as CBT, ACT, and DBT may lead to benefits both related to SAD and not. Coping or distress tolerance strategies could be of assistance in allowing you to navigate feelings brought on by SAD and direct you towards becoming the person you would most like to be.


  • Vitamin D supplements: There could be a chance that the lack of sunlight affects Vitamin D absorption rate - speaking about your concerns with your primary care physician may allow you to have a blood test completed to see if you would benefit from supplements.


  • Light Therapy: A light therapy box mimics outdoor lighting, and having it two to three feet from your face when you first wake up for 20-30 minutes could lead to symptom reduction. Speak with your medical or psychiatric provider prior to using these should you also experience Bipolar Disorder, as there is a chance it could induce symptoms related to mania.


Like most mental health treatment, a combination of all or some of the above options will likely lead to the highest benefits. Please reach out to Compassionate Healing today for assistance on this journey.

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