A Holistic Approach to Seasonal Depression
As the days grow shorter and the cold, dark months of winter approach, many individuals experience changes in their mood and energy levels. Seasonal Affective Disorder (SAD), a form of depression that recurs at specific times of the year, often emerges during the fall and winter seasons. According to the American Psychiatric Association, about 5% of adults in the United States experience SAD, and symptoms typically last for about 40% of the year.
What is SAD?
SAD, also known as winter depression, winter blues, or seasonal depression, is a mood disorder characterized by a recurrent pattern of depression that typically occurs during the fall and winter months when daylight hours are shorter. Common symptoms of SAD include:
Persistent feelings of sadness, emptiness, or worthlessness
Loss of interest or pleasure in formerly enjoyable activities
Changes in sleep; usually excessive sleeping and/or sleepiness
Changes in appetite; generally craving more carbohydrates, weight gain
Difficulty thinking or concentrating
Feeling less sociable
Irritability
SAD has been linked to a biochemical imbalance in the brain that is brought about by less sunlight and shorter daylight hours during the winter months. As the seasons change, there is a shift in our biological clocks or circadian rhythm that causes us to be out of sync with our daily lives.
How to Treat SAD
Common treatments for SAD include light therapy, anti-depressants, cognitive behavioral therapy (CBT), and lifestyle changes. Light therapy consists of sitting in front of a very bright light that filters out harmful UV rays for 20 or more minutes every day, usually first thing in the morning. It can be effective for some people, but time-consuming. Lifestyle changes can be beneficial and include getting outside in the sun as much as possible, daily exercise, and stress management.
Traditional Chinese Medicine (TCM) for SAD
TCM has been practiced for thousands of years and offers safe, effective ways to manage mental health disorders, including SAD. In TCM, we pay close attention to the seasons and how they impact our health and well-being. The goal is to live in alignment with each season, even though we have luxuries in our modern world that allow us to blur the seasonal lines. Check out these previous blog posts for some seasonal tips to live in alignment with Fall and Winter.
Acupuncture for SAD
Acupuncture's effectiveness in treating SAD may be attributed to several mechanisms:
Balancing Energy Flow: According to TCM principles, specific acupuncture points can be stimulated to unblock or regulate the flow of Qi. By addressing any imbalances in the body's energy, acupuncture aims to restore emotional well-being and alleviate SAD symptoms.
Release of Endorphins: Acupuncture has been shown to stimulate the release of endorphins, the body's natural painkillers and mood-enhancers. This can help improve mood and alleviate feelings of sadness and depression associated with SAD. In addition, acupuncture can also help balance serotonin and dopamine, our natural feel-good hormones.
Regulation of Circadian Rhythms: Acupuncture helps regulate circadian rhythms, the body's internal clock that controls sleep-wake cycles. This can be particularly useful for individuals with SAD, as disrupted sleep patterns are a common symptom.
What else?
Each person is unique and while some may do well with acupuncture alone, others will benefit from incorporating a Chinese herbal formula into their routine. These formulas are not one size fits all because not everyone presents the same. The formula you get will be based on your pattern and is meant to balance your body and treat the root cause of your symptoms, not just the symptoms.
We also have other fun tools in our toolbox, including moxibustion, cupping, gua sha, dietary and lifestyle advice based on the seasons and your constitution, and more.
If you are struggling with SAD, or any other mental health condition, schedule a free consult today so we can help you get back to living your life.