Migraine, Seasonal Depression and SAD: Part I
As the days grow shorter and the temperatures drop, it’s common to feel the “winter blues.” But for many—especially those of us battling migraine and other chronic conditions—seasonal depression can go far beyond just feeling down during the darker months. This is something I have a lot of personal experience with.
In late November, nine years ago, my family of four moved to the Chicago suburbs. It started snowing the day we arrived and IT. NEVER. STOPPED. It was one of the snowiest, coldest winters on record and I had never felt worse. I was irritable, having frequent migraine attacks, experiencing constant, crushing fatigue and feeling isolated. This wasn’t my first experience with seasonal depression, also known as Seasonal Affective Disorder (SAD), but it was the most severe.
SAD is quite common and even more so for people with already existing mental health disorders. It is estimated that it occurs in 0.5 to 3 percent of individuals in the general population; and affects 10 to 20 percent of people with a major depressive disorder and about 25 percent of people with bipolar disorder.[1]
Living with SAD
SAD can bring on a host of symptoms that can become worse as the season wears on. These include: [2]
- Feeling down, low energy, sluggish for most of the day—every day
- Mood changes—increased irritability, anxiety or depression
- Fatigue
- Difficulty concentrating
- Hopelessness and guilt
- Loss of interest in activities once enjoyed
- Appetite changes—uninterested in eating or overeating, which can lead to weight gain
- Having thoughts of not wanting to live
Shorter days and less daylight may trigger a chemical change in the brain.[3] Lack of sunlight and changes in our activity levels combined with erratic weather patterns can also trigger an increase in migraine attacks for many,[4] making us feel even worse.
SAD should be taken seriously. If you are feeling down for days at a time, can’t get motivated to do things you need to or normally enjoy, and/or notice changes in your sleep or appetite, talk to your doctor. As with other types of depression, SAD can get worse and lead to problems if left untreated. These can include:[5]
Managing SAD
Treatment for SAD typically includes light therapy and psychotherapy, and some may benefit from using anti-depressants if symptoms are severe.[6]
After my first Chicago winter I knew I had to get serious about managing my seasonal depression. I started researching and learning as much as I could about ways to feel better during the winter months. In working with my doctor and therapist, I have created an always -evolving lifestyle plan to combat my SAD. In upcoming blogs I’ll share my plan and some tips I’ve learned that may help others manage SAD too.
SAD should be taken seriously. If you are feeling down for days at a time, can’t get motivated to do things you need to or normally enjoy, and/or notice changes in your sleep or appetite, talk to your doctor. As with other types of depression, SAD can get worse and lead to problems if left untreated. These can include:[1]
- Social withdrawal
- School or work problems
- Substance abuse
- Other mental health disorders such as anxiety or eating disorders
- Suicidal thoughts or behavior
The key takeaway is that now is the time to double down on self-care. I’m talking about daily, consisten self-care to help regulate the nervous system. There are a few main things to focus on and fortunately, these are also things hsown to be beneficial for beneficial for managing migraine and other chronic conditions. They include:
- Movement
- Light exposure
- Hydration
- Nutrition/Supplements
- Sleep
I look forward to sharing more about each of these areas in our next blog, Part 2: Managing Seasonal Depressoin, Taking Care of the Body.
Let Us Know
Do you have SAD and migraine? Do they make each other worse? What experience can you share?
Sources:
- https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/#frequency
- https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
- https://www.psychologytoday.com/us/blog/so-much-more-headache/202011/why-migraineurs-have-lovehate-relationship-fall
- https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722