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What you need to know about seasonal depression, a condition that causes those winter blues

The New York Daily News - 11/16/2019

Nov. 16--As the "most wonderful time of the year" approaches, for many it's a lot less wonderful.

Seasonal depression -- also known as seasonal affective disorder (SAD) -- affects an estimated 10 million Americans, Psychology Today states.

When the days get shorter and the weather turns cold, millions of Americans brace themselves for a mood change that will last throughout the winter months.

But what exactly causes it, and how can it be combated? Experts weigh in on what you need to know about seasonal depression.

"There's definitely evidence that the decreased total amount of light exposure -- called the photo period -- is an important factor in triggering depressions," Dr. James Murrough, director of the Depression and Anxiety Center for Discovery and Treatment at Mount Sinai, told the Daily News.

However, no one is entirely sure what causes it. There is also evidence that circadian rhythms that shift in the winter months may cause a misalignment that can affect sleep and result in stress Murrough said.

Juliana Payton, an 18-year-old student at The King's College in New York, said she has struggled with seasonal depression since her junior year of high school.

"For me, late fall, and through the winter months I feel intense depression. And I never am motivated to do anything or even get out of bed. Whenever it's cold outside I feel a lot of my passion for life drain from me. And for me personally it happens every year," Payton told The News.

Payton said, "although a lot of people joke around about having seasonal depression, it is a very real thing. Although it can seem silly that depression hits people during certain times of the year, it is a very real thing that I do experience."

SAD can include both major depressive disorder (commonly called "depression") and bipolar disorder. A doctor will make a diagnosis of one of the two and, if it occurs only during a certain time of the year, will add the modifier "seasonal" to it, Murrough said.

Although it may only occur during the latter part of the year, Dr. Diana Samuel, assistant professor of psychiatry at Columbia University Medical Center, said it's still important to recognize the problem.

"If you think about it with the seasons, it's about four months in the year that people can get depressed. That's a third of the year that people are suffering," Samuel said.

She added, "People think it's just a season but it's a pretty long period actually."

Anyone can develop seasonal depression, but people who already suffer from depression or have experienced depressive episodes before are at a greater risk of being affected, doctors said.

And, to make it even more depressing, the sadness comes back year after year.

Murrough said people will have a significant disruption in their day-to-day activities, rather than just a mild case of the winter blues.

Doctors say depression can include a number of symptoms, including a change in appetite, lack of energy, loss of interest in day-to-day activities, struggling to get out of bed for a prolonged period to a point where a person misses work, and suicidal thoughts.

While seasonal depression most commonly occurs in the winter months for people, it can also affect a smaller portion of the population during summer months, Murrough said.

Hannah Davidson, an 18-year old who lives in Virginia but works remotely for a fashion company in New York, said she has struggled with seasonal depression since she was 14. Rather than experiencing it during the winter months like many people do, Davidson told The News she is affected in the summer.

"I first realized this as I would feel super lethargic, unmotivated, and disconnected with the world and myself normally around the months of May, extended to October or November depending on the location of where I am. I have noticed that this occurs regularly every year and affects my sleeping patterns, my decision-making, and my relationships with others," Davidson said.

Experts emphasized the importance of seeing a doctor so people can seek treatment.

Murrough said people may need psychotherapy or medication to help.

Samuel added that people may benefit from "lightbox therapy" -- in which a person would sit in front of a lightbox that imitates sunlight.

According to Harvard, a light box is much brighter than typical indoor lights, and closer to natural sunlight that people become deprived of in the winter. Although it's not FDA approved, Samuel said it is thought to increase and activate levels of serotonin in the body, which can help with seasonal depression.

She said they can be purchased many places, like Amazon, but people should consult with a doctor about specific manufacturers to find a good fit.

"It's something you should definitely discuss with your doctor," Samuel said, adding that most people notice benefits from a recommended 30 minutes a day in front of the light.

Davidson said a variety of methods have helped her with her seasonal depression.

"To combat with this seasonal depression, I have tried a combination of certain medications prescribed by my doctor along with home remedies and keeping myself busy; however, I have found that sometimes it is more effective to allow it to 'run its course' so to speak. Trying to control it can be super frustrating and force the situation to be worse than before," Davidson said.

Payton said being aware of her seasonal depression and recognizing it helps her combat it.

"Knowing myself and my habits, and forcing myself to continue scheduling out my work, and making plans with family and friends is a good way to keep me motivated. And I try to always have a candle lit in my apartment, and some form of decorations out for the seasons," Payton said.

"I really hope the stigma of seasonal depression wears off, and people know that they're not alone," Payton said.

If you or someone you know is struggling with suicidal tendencies, call (800) 273-8255.

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