Seasonal Depression in Phoenix? We only really have two seasons!
I was looking through some papers I wrote in grad school over 20 years ago. I ran across a paper on Seasonal affective disorder, better known in the DSM-V-TR as Major depression with seasonal pattern or S.A.D. I must have picked that topic to study since I was from Massachusetts and like so many of us that moved to Phoenix, I never liked the winters there. Like so many therapists going through grad school, we often end up wondering if we fit into certain diagnosis when we are learning about them. I think it makes a better therapist to have been through some things and to realize that you may have struggled with some things.
When I hear people saying why they left the snowy state they are from, many people talk about being glad they don’t have to shovel anymore. What I don’t miss is too many cloudy days. Hands down, one of my favorite things about Arizona is how better I feel here emotionally. I have more energy, motivation, and ambition here in Phoenix. Don’t get me wrong, summers are hot, but having reflected on my time in Massachusetts, I was never officially diagnosed, but I think I had some hints of S.A.D. back home in Massachusetts. I’ll take the Phoenix heat if I feel better emotionally. Besides, there’s always swimming, right?
Causes of S.A.D.
Melatonin is a sleep-related hormone secreted when the sun goes down and darkness occurs.The pineal gland, a tiny gland in your brain, is a part of your endocrine system. It’s main job is to help control the circadian cycle of sleep and wakefulness by secreting melatonin. This is good, but when the days are shorter and darker and when it is dark too much melatonin can cause depression. I remember it getting dark just after getting home from school in Massachusetts. We’ve got it good here in the Phoenix Metro. We don’t have Daylight Savings time. We have lots of sun. S.A.D. seems to be less common here than it was back home. S.A.D. appears to be more common among people who live far north or south of the equator, probably due to decreased sunlight during the winter and longer days during the summer months. However, people can suffer from S.A.D. here, too.
In the states where there is less daylight in the wintertime, people tend to suffer from S.A.D. in the winter time. Here in Arizona, people tend to suffer from S.A.D. in the summertime. It’s important to get outside at least 20 minutes a day (hence our walk and talk/outdoor therapy part of the practice). There are many reasons why, one being that decreased sun exposure has been associated with a drop in serotonin levels, which can lead to S.A.D.. The light-induced effects of serotonin are triggered by sunlight that goes in through the eye. Sunlight cues areas in the retina, which triggers the release of serotonin. People are shut inside during the summer months and some people keep their house dark. They are not getting the sunlight in their eyes that they need to in order to produce the proper amount of serotonin.
What does S.A.D look like?:
Some symptoms of seasonal depression might show up like:
Depressed mood (S.A.D.ness, empty, hopeless, tearful)
Lack of energy
Increased need for sleep, difficulty waking in AM
Cravings for sweets/carbohydrates
Overeating
Weight gain
Persistent S.A.D., anxious, or “empty” mood
Loss of pleasure in activities once enjoyed
Some even become anxious, irritable, or violent.
Who gets S.A.D.?:
60-90% women
Younger persons- most common in one’s 30s
Increases with latitude up to a point (not up to the poles)
Seems to be interplay with a person’s susceptibility and degree of light exposure
25% of the population
People who spend the day in an office without windows, put sunglasses on to go outside, and go home to an air conditioned home often times even suffer from S.A.D. in the summer
Causes/At Risk:
Melatonin, a sleep-related hormone secreted when it is dark. Too much can cause depression (when the days are shorter and darker)
Evening work shifts where people sleep in the day
Staying out of the sun during any season; staying indoors, sunglasses, shades closed to save energy, tinted windows in the car
60-90% more common with women
Most common in one’s 30s
Chances increase with latitude up to a point (not up to the poles)
Living in Arizona with so much sun, Clinicians may not consider S.A.D.
I’ll end on another thing to be grateful for for those of us who live in Arizona. We don’t have daylight savings time! Every little bit helps. If you notice some of the symptoms mentioned here, consider checking out our walk and talk or outdoor therapy. Next time I’ll talk about treatments. For now, awareness is the first step. We are here to help!
You can feel better.
We genuinely care about each and every one of our clients and want you to feel good, because you deserve to be feel good. If you’re ready to start counseling or you have any questions, don’t hesitate to contact us!