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Seasonal Affect Disorder

Understanding Seasonal Affective Disorder (SAD): Symptoms, Interventions, and Treatments

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a-balanced-life-tahoe-2024-seasonal-depression-is-realNestled in the beautiful mountains of Lake Tahoe, we’re no strangers to the magic of winter. Snow-capped peaks, crisp mountain air, and outdoor adventures are hallmarks of life here. Yet, as the days grow shorter and sunlight becomes scarce, some of us may find ourselves feeling unusually tired, down, or disconnected. These feelings could be signs of Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern.

What Is Seasonal Affective Disorder (SAD)?

SAD is more than just the “winter blues.” It’s a form of depression triggered by the changing seasons, most commonly occurring in the fall and winter months when daylight hours are limited. SAD can affect your mood, energy levels, sleep, and ability to function in daily life.

Symptoms of SAD

Common symptoms of SAD include:

  • Persistent low mood: Feeling sad, hopeless, or irritable most of the day, nearly every day.
  • Loss of interest: Reduced enjoyment in activities that you usually love.
  • Fatigue and low energy: Feeling physically or mentally drained, even with adequate rest.
  • Sleep changes: Oversleeping or experiencing disruptions in sleep patterns.
  • Changes in appetite or weight: Craving carbohydrates, overeating, or gaining weight.
  • Difficulty concentrating: Struggling to focus or feeling “foggy.”
  • Feelings of worthlessness or guilt: Negative self-perception that can feel overwhelming.

Why Does SAD Happen?

The exact causes of SAD are not fully understood, but several factors are believed to contribute, including:

  • Reduced sunlight exposure: Less daylight can disrupt your body’s internal clock (circadian rhythm), affecting sleep and mood-regulating hormones.
  • Serotonin levels: Decreased sunlight can lead to lower levels of serotonin, a brain chemical linked to mood.
  • Melatonin production: Seasonal changes can impact melatonin levels, disrupting sleep and mood.

Interventions and Treatments for SAD

The good news is that SAD is treatable, and there are several evidence-based approaches to help manage symptoms:

1. Light Therapy

  • What it is: Using a lightbox that mimics natural sunlight to help regulate your body’s rhythms.
  • How it helps: Daily exposure to bright light can reduce symptoms for many people with SAD.
  • Tips: Use it in the morning for 20-30 minutes to maximize effectiveness. Ensure the lightbox is designed for SAD treatment.

2. Psychotherapy

  • What it is: Talking with a licensed therapist to explore and address thoughts, feelings, and behaviors related to SAD.
  • How it helps: Cognitive Behavioral Therapy (CBT) is particularly effective for SAD, helping you develop coping strategies and reframe negative thought patterns.

3. Medication

  • What it is: Antidepressant medications, particularly SSRIs, may be prescribed in some cases.
  • How it helps: Medication can balance serotonin levels and improve mood.
  • Considerations: Always consult with a healthcare provider to determine if medication is right for you.

4. Lifestyle Adjustments

  • Stay active: Regular exercise, especially outdoors, can boost mood and energy levels.
  • Maximize sunlight exposure: Spend time outside during daylight hours or sit near windows.
  • Stay connected: Social support from friends, family, or support groups can make a big difference.
  • Prioritize self-care: Create routines that include relaxation, mindfulness, and adequate sleep.

When to Seek Help

If you suspect you’re experiencing SAD, it’s important to seek support. While it’s normal to feel occasional winter blues, persistent symptoms that interfere with your daily life may require professional intervention.

At A Balanced Life in Lake Tahoe, our team of six therapists specializes in evidence-based treatments to support your mental health through every season. Whether you’re navigating SAD or other challenges, we’re here to help.

Reach Out Today

You don’t have to navigate this season alone. Contact us to learn more about how we can support you, or visit our blog for additional resources and tips to thrive in every season.

Remember, even in the darkest days of winter, light and hope are within reach.

How to Become Attuned to Your Circadian Rhythm

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By ABL Staff

Attuning to your circadian rhythm, the natural cycle that regulates your sleep-wake patterns and other physiological processes is essential for maintaining overall health and well-being. This
internal clock, influenced by external signals such as daylight and temperature, plays a crucial role in determining when we feel alert and when we are inclined to sleep. By aligning daily
activities, such as eating, exercising, and sleeping, with this natural rhythm, individuals can enhance their energy levels, improve cognitive function, and promote better emotional regulation. Disruptions to the circadian rhythm, often caused by irregular sleep schedules, excessive screen time, or exposure to artificial light during the evening, may lead to various health issues, including sleep disorders, mood swings, and metabolic problems.

Establishing a routine that respects your circadian rhythm can lead to significant improvements in physical and mental health. For instance, getting sufficient exposure to natural light during the
day, reducing artificial light exposure in the evening, and adhering to consistent sleep/wake times can enhance sleep quality and duration. A well-aligned circadian rhythm aids in the optimal release of hormones, such as melatonin and cortisol, which are vital for regulating sleep cycles and stress responses. Ultimately, embracing practices that support your circadian rhythm can foster a greater sense of balance, resulting in increased productivity, improved mood, and a lower risk of chronic illnesses, contributing to a healthier, happier life.

Here are three tips for boosting your circadian rhythm through walking and mindfulness:

Morning Walks with Mindful Breathing

Start your day with a short walk outdoors during natural light hours. Aim for a 20-30 minute stroll in the morning sun. As you walk, practice mindful breathing by focusing on your breath—inhale
deeply through your nose, hold for a moment, and exhale slowly. This combination of movement and mindful attention helps signal to your body that it’s time to wake up, reinforcing your circadian rhythm.

Nature Immersion and Sensory Awareness

Incorporate longer walks in natural settings, like parks or forests, into your daily routine. During these walks, engage your senses fully—notice the sights, sounds, and smells around you. Pay
attention to the feeling of the ground beneath your feet and the rhythm of your breath. This not only helps reduce stress but also aligns your body’s internal clock with the natural light-dark
cycle, promoting healthier sleep-wake patterns.

Evening Wind-Down Walks

In the evening, take a leisurely walk after dinner as the sun sets. This winding-down practice can help signal to your body that it’s time to relax and prepare for sleep. Use mindfulness by
reflecting on your day or focusing on the transition of light as the day turns into night. Avoid screens during this time to reduce blue light exposure, which can disrupt your circadian rhythm.
A gentle evening stroll allows you to connect with your body and mind, fostering a smoother transition into restful sleep.

Call A Balanced Life at (530) 544-1748 to find your best-fit therapist to support you on your healing journey.

How to embrace seasonal change with somatic experiencing

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By Madi Salvati

What is Somatic Experiencing?

Somatic experiencing is a therapeutic approach that emphasizes the connection between the mind and body. It involves tuning into physical sensations, emotions, and the body’s responses to stress and trauma. By becoming more aware of these bodily experiences, individuals can release stored tension and trauma, leading to improved mental and emotional well-being. This practice encourages us to listen to our bodies, fostering a deeper understanding of how our physical state impacts our mental health. In an increasingly fast-paced world, somatic experiencing serves as a powerful reminder to slow down and reconnect with ourselves.

Noticing Seasonal Change

As the seasons shift, our bodies and minds respond in unique ways. Each season brings its own characteristics—light, temperature, and energy levels that can profoundly influence our mood and
behavior. Noticing these changes encourages mindfulness and helps us align our routines with the natural world. For example, the bright, longer days of summer can invigorate us, while the shorter, darker days of winter might prompt feelings of introspection or melancholy. By acknowledging these seasonal transitions, we can better prepare ourselves mentally and emotionally, creating space for reflection and renewal.

The Impact on Mental Health

Research shows that our mental health is closely linked to our environment, including seasonal changes. For some, the lack of sunlight in winter can lead to Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. By practicing somatic experiencing and tuning into our bodies during these transitions, we can recognize the signs of seasonal shifts and respond proactively. Engaging in activities that honor these changes—like outdoor walks in autumn or cozying up with a good book in winter—can help mitigate the impacts of seasonal mood swings and promote emotional resilience.

Embracing the Connection

Ultimately, the combination of somatic experiencing and an awareness of seasonal change fosters a holistic approach to mental health. By tuning into our bodies and acknowledging the natural rhythms of the world, we can cultivate a deeper sense of well-being. This practice not only enhances our awareness but also encourages us to embrace the beauty of each season, recognizing that change is a vital part of life. As we learn to flow with these cycles, we create a stronger foundation for mental health, resilience, and overall vitality.

The Therapeutic Slopes: Exploring the Mental Health Benefits of Skiing and Snowboarding

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Downhill skiing represents one of the most popular winter sports worldwide. Over 2,000 downhill ski areas are spread across 67 countries with an estimated 400 million skier days annually (Vanat, 2018)

Skiing and snowboarding are not just thrilling winter sports; they are also powerful ways to boost your mental well-being. The combination of crisp mountain air, breathtaking scenery, and the adrenaline rush of gliding down snow-covered slopes creates a unique cocktail of benefits for the mind.

1. Nature’s Embrace:

Skiing/snowboarding allows one to have an outdoor experience in nature. The awe-inspiring mountain landscape, fresh air and the panoramic views can have a calming effect, helping to alleviate stress and boost your overall mood. We also know that vistas allows us to feel a sense of being part of something bigger and can create moments of awe, which leads to more gratitude and appreciation.

2. Endorphin Explosion:

The physical activity involved in skiing triggers the release of endorphins, those magical neurotransmitters responsible for feelings of happiness and euphoria. Carving through the snow activates various muscle groups, providing a full-body workout while simultaneously enhancing your mental state.

3. Mindful Movement:

Skiing/snowboarding demands focus and concentration, especially when navigating challenging terrains. The need to stay present in the moment promotes mindfulness, allowing skiers to temporarily escape the pressures of daily life and immerse themselves in the joy of the downhill journey. This becomes even more important for out mental health in todays highly distractible world and is a go to sport and management tool for those with ADHD.

4. Social Connection:

Skiing/snowboarding is often a social activity, offering an opportunity to bond with friends, family, community members or even strangers. Sharing the slopes with others fosters a sense of community, reducing feelings of isolation and promoting a positive social environment—a crucial aspect of mental well-being. And chair lift rides provide great opportunities for connection.

5. Challenge and Triumph:

Conquering the slopes and new terrain and challenges provides a sense of achievement and boosts self-esteem. Overcoming challenges on the mountain translates to a renewed confidence that can positively impact other areas of life, instilling a mindset of resilience and determination.

6. Winter Sunlight and Vitamin D:

Exposure to natural sunlight, even in winter, promotes the production of vitamin D, a crucial factor in maintaining mental health. Skiing outdoors allows enthusiasts to soak in the winter sun, supporting both physical and mental well-being.

7. Escape from Routine:

Skiing/snowboarding offers a break from the monotony of daily routines. The change of scenery, the thrill of the descent, and the adventure of exploring new slopes contribute to a sense of escapism, providing a mental reset that can enhance overall happiness.

These are just some of the mental health benefits of skiing and snowboarding.

Given A Balanced Life is a private group therapy practice providing therapy to children, teens, adults, families and couples in the Lake Tahoe region that is infamous for its 14 ski mountains in the area, I thought this blog would be a good fit for peak ski/snowboard season. So whether you live here or are visiting, enjoy the experience, have some fun, and get to know some of your fellow skiers/snowboarders on the slopes.

Seasonal Depression, AKA Seasonal Affective Disorder

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Charlotte-SantosCharlotte Santos, ASW

Daylight savings time has ended, the weather is changing, the days are getting shorter, and we’re all getting a lot less sunlight. Some people notice that they experience more depressive feelings in the winter and clinically there may be a very good reason. Seasonal depression, diagnostically known as Seasonal Affective Disorder (SAD), is something that affects millions of people each year. SAD is characterized by depression and depressive symptoms appearing and lasting specifically during a particular season of the year. Most people experience depression symptoms beginning in the late fall and lasting through the winter, experiencing relief at the beginning of spring time. A much smaller portion of the population experience depression specificity during the summer season and feel relief during the fall and winter months.

Causes of SAD are less understood compared to other disorders and are still being researched. What we do know and understand is that changes in the amount of sunlight we absorb significantly affects our internal clock, our vitamin D levels, and how much melatonin (sleep chemicals) and serotonin (depression fighting mood chemicals) our brain produces.

Similar to Major Depressive Disorder, people experiencing SAD may notice

  • Fatigue during the day
  • Difficulty sleeping at night
  • Increased isolation & social withdrawal
  • Changes in appetite
  • Weight gain
  • Difficulty concentrating
  • Increased irritability
  • Increased anxiety
  • Feelings of hopelessness
  • Loss of interest in the activities you used to enjoy
  • Thoughts of death or suicide

If you have had a of history of experiencing depression during a specific time of year, a mental health professional will be able to assess you for Seasonal Affective Disorder and discuss various treatment options such as therapy, medication, and light therapy.

A therapist can help you minimize the severity of your SAD symptoms by helping you create an individualized treatment plan to tackle your seasonal depression. We can assist you with tracking and identifying when your SAD symptoms begin so you can be proactive with treatment to minimize symptoms, help you create a concrete and supportive plan of how to manage symptoms when they are at their peak, and help support and guide you into a healthier transition when the seasons change. A therapist will be able to offer informed and professional support to help you navigate ways to take care of your mind and body, and safely consider options to enhance the benefits of therapy such as medication to help with mood, or light therapy to help to supplement the lack of sun light.

We’re here to support you through this journey and can help you find the treatment that is right for you and your lifestyle.

To inquire at A Balanced Life to find a best fit therapist for you go to our contact page:

https://www.abalancedlifetahoe.com/contact-us/