How to Detect and Manage Seasonal Affective Disorder Symptoms
Dr. Marilyn Griffin is the Behavioral Health Medical Director for Aetna Better Health of Illinois. PHOTO PROVIDED BY AETNA BETTER HEALTH OF ILLINOIS.
As the days get shorter and the weather gets colder, people can experience Seasonal Affective Disorder, also known as the wintertime blues. Dr. Marilyn Griffin, Behavioral Health Medical Director for Aetna Better Health of Illinois, shares how to detect and manage seasonal affective disorder.
Seasonal Affective Disorder is a form of depression, that happens seasonally, in the fall and winter months. According to Griffin it affects about five percent of adults in the United States and is four times more common in women than in men. It typically starts between the ages of 18 through30 and is more common in people from Northern states.
Griffin said people can start to see the effects of Seasonal Affective Disorder anytime during the fall season, once the days become shorter and the amount of sunlight decreases. If it’s a seasonal pattern, people can notice their mood start to shift. Mood shifts can show up as sadness, irritability, feeling tired, or wanting to isolate. People will also notice that they don’t want to engage in activities they enjoy doing.
People with Seasonal Affective Disorder can experience sadness, loss of energy, problems with concentration or focus, difficulty making decisions, changes in sleep pattern, appetite changes, as well as thoughts of death and/or suicide.
Griffin said people can manage the symptoms of Seasonal Affective Disorder by remembering their ABC’s. A is having an attitude of gratitude, which is something people can do all year round. It starts with creating a gratitude journal and jot down things they are grateful for every day. The person can look back at the journal during the winter months when Seasonal Affective Disorder sets in to boost their mood. B is setting boundaries with personal time. This can mean that a person is aware of their limits when it comes to spending time with family and friends.
“Setting boundaries is an act of self-care that helps you to say yes to yourself and prioritize your mental wellness,” Griffin said. “We all know that
C is taking care of yourself. This can mean maintaining a routine, going to bed at the same time every night, eating a balanced meal and limiting alcohol and other substances. Griffin added that people can also exercise and engage in activity on a daily basis. During the winter months, it is important that people have some sunlight exposure. Another tip she mentioned was checking in with a healthcare professional to rule out things like thyroid disease or vitamin deficiency as the reason for the symptoms of Seasonal Affective Disorder.
“Even if you’re practicing your ABC’s, you should also see a mental health professional,” she said.
Even though the symptoms of Seasonal Affective Disorder usually subside by the Spring, Griffin advised that seeing a mental health professional can help the symptoms improve. Mental health professionals can prescribe medication to help with the effects.
Other healthy lifestyle choices include a balanced diet -- making sure to have adequate servings of fruits and vegetables is very important – and exercising.
If anyone is experiencing a mental health crisis, they can text 988. Someone is available 24 hours a day, seven days a week. For more information about Aetna Better Health of Illinois, visit www.aetnabetterhealth.com.
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