How Seasonal Affective Disorder (SAD) Affects Women's Mental Health?
Have you noticed that during this time of the year, from October to March, your mood is different? It's as if there are two completely different personalities living inside you; one in summer filled with more energy and life, and another, in winter, where a constant feeling of discouragement is present.
If this sounds familiar to you or you have experienced it, you may have possibly dealt with Seasonal Affective Disorder (SAD). Some people might know it as winter blues.
I really wanted to bring about this topic, especially because this is strongly related to emotional wellness in women.
In my practice, I see how women in general tend to be more affected by SAD. It's not surprising that, in the northern hemisphere, in this case, in Toronto, Ontario, where I reside, I notice a high number of women seeking therapy to address SAD symptoms, although most of the time, they may not realize it.
That's why it's crucial to talk about this—because it really impacts women's mental health.
Understanding SAD
SAD is a type of depression that occurs at a specific time of year, typically during the fall and winter months when there is less sunlight. It is sometimes referred to as winter depression.
The exact cause of SAD is not known, but it is believed to be related to changes in certain neurotransmitters in the brain, such as serotonin and melatonin, as well as in light exposure, which can affect the body's internal clock, circadian rhythms, which are the body's internal clock that regulates various biological processes over a 24-hour cycle, including sleep-wake patterns, so, reduced exposure to natural light during the darker months, can contribute to the development of symptoms. Even though is 5 pm, your internal clock is telling you is time to sleep.
The Nexus Between SAD and Women's Mental Well-being
Research suggests that women may be more prone to experiencing SAD than men. While both genders can be affected, studies indicate that women are diagnosed with SAD at a higher rate. This increased prevalence may be attributed to factors such as hormonal fluctuations, sensitivity to changes in melatonin levels, and biological and psychosocial factors.
Here are a few possible reasons:
Hormonal Factors: Your hormonal fluctuations, linked to the menstrual cycle, pregnancy, and menopause, can indeed play a significant role in SAD. The changes in reproductive hormones interact with the seasonal variations that trigger SAD, influencing your mood and overall well-being.
Sensitivity to Light Changes: You might notice a heightened sensitivity to changes in natural light patterns, especially during fall and winter. Disruptions in these light patterns can impact your mood, as light exposure plays a crucial role in regulating your circadian rhythms, sleep-wake cycles, and overall mood.
Serotonin Levels: Serotonin, the neurotransmitter that contributes to mood regulation, may be a key player in SAD. Your unique serotonin levels and responses, which can differ from men, might influence your susceptibility to mood disorders during specific seasons.
Cultural and Social Factors: Factors such as societal pressure, caregiving roles, and expectations may influence how women experience and express mental health issues.
Body Image and Seasonal Changes: Seasonal changes, particularly the decrease in physical activity and exposure to sunlight during the winter months, may impact body image and self-esteem. Social pressures related to appearance, which often affect women, may exacerbate these effects.
How SAD Affects Women's Mental Health
SAD affects women’s daily activities, overall mood, and well-being, impacting:
Changes in Sleep Patterns: Disruptions in circadian rhythms can lead to sleep disturbances, causing difficulties falling asleep or staying asleep.
Energy Levels and Motivation: Women with SAD may experience decreased energy levels and motivation, making it challenging to engage in regular activities and maintain a healthy routine.
Impact on Relationships: The emotional toll of SAD can influence relationships. Irritability, social withdrawal, and mood changes may strain interpersonal connections.
Occupational and Academic Functioning: Concentration difficulties, changes in energy levels, and sleep disturbances can impact occupational and academic performance, adding additional stressors to women's lives.
Spotting the Symptoms of SAD
SAD symptoms typically revolve around changes in mood, energy levels, and overall well-being. These symptoms often occur during specific seasons, such as fall and winter.
Low energy: Fatigue and a lack of motivation.
Difficulty concentrating: Concentration and focus may be impaired.
Changes in sleep patterns: Oversleeping (hypersomnia) or difficulty sleeping (insomnia).
Appetite changes: Craving for carbohydrates, which may contribute to weight gain.
Mood changes: Feelings of sadness, hopelessness, and irritability are common.
Loss of interest in activities: A decrease in interest or pleasure in activities that were once enjoyed.
What's in the Toolbox?: Treatment and Management of SAD in Women
When it comes to coping with seasonal depression symptoms, it's like trying on different hats—what works for one might not be the perfect fit for another. So, here are some options:
Light Therapy (Phototherapy): Picture this—soaking up artificial sunshine with a lightbox. It's like a mood-boosting party for your brain.
Therapy: Psychotherapists have tools that can help you tackle those tricky thoughts and arm you with solid coping skills.
Lifestyle Tune-Up: Regular exercise, good eats, quality sleep, and stress-busting moves—it's like giving yourself a wellness upgrade.
Sunshine Moments: Nature's light shows matter. Whether it's a stroll or a cozy window spot, soak in that natural light whenever you can.
Mindfulness and Relaxation: Time to channel your inner zen. Practices like mindfulness meditation and deep breathing can be your chill pill.
Social Vibes: Staying connected with friends and family is like a mood-boosting move.
It's really important to chat with healthcare professionals to get the right diagnosis and a treatment plan that fits your needs.
My SAD Journey - Real Talk
I was born and raised in Mexico, where most of the year we have sunny days that are not as short as they are in Canada. When I moved to this country some years ago and experienced my first winter, I didn't realize how much the lack of light would affect me.
Even though I had all the SAD symptoms, at first, I thought it might be due to low iron levels or a lack of motivation to achieve my goals. However, during the summer, these symptoms would disappear, and I felt completely full of energy. It was a strange cycle that no one helped me decipher at the moment.
It wasn't until much later, after reading about SAD, that I realized I could explain what I was experiencing.
That's when I took measures and developed mechanisms to overcome these symptoms. Since then, in my self-care routine, it is crucial for me to soak up as much daylight as possible, even on cloudy or cold days.
Going out for a walk helps my body feel better, connects me with nature, and gives me more energy. Although sometimes the cold makes me reluctant to go outside, thinking about how I'll feel afterward keeps me firm in my intention.
Seeking Professional Support When SAD
If you're feeling the effects of SAD or any mental health struggles, it's totally okay to acknowledge it. Just like seeking advice when you're not sure about something, reaching out for help is a smart move.
Overcoming Stigma: Seeking help for your mental health is no different than going to a doctor for a physical ailment. There's no shame in it. It's about taking care of yourself.
Finding the Right Fit: Choosing a therapist is like finding someone you click with. It's not one-size-fits-all. Think about what type of approach works for you, whether it's talking, setting goals, or something else. Ask about their area of expertise.
Trusting Your Instincts: Trust your gut. If you don't feel comfortable or understood by a therapist, it's okay to look for someone else. You should feel respected and supported.
Remember, seeking help is a strength, not a weakness. It's about getting the support you need to navigate life's challenges.
Keeping in Mind
As women, we are more prone to experience SAD, especially during seasons with less sunlight. Factors such as hormonal fluctuations, sensitivity to light changes, serotonin levels, social expectations, and body image issues may contribute to this increased susceptibility.
Recognizing the symptoms of SAD in women involves being mindful of changes in mood, energy levels, sleep patterns, appetite, and overall interest in activities, as well as seeking professional help are vital in navigating the challenges posed by SAD.
If any of this hits home for you or if you're keen on improving your mental health, head to the contact section or shoot me an email at lucia@luciatherapy.com. I'm here and more than happy to assist you in making your mental health a top priority.