Could you be one of the millions of people who struggle with seasonal affective disorder? The best way to know if you have SAD is to be evaluated by a qualified mental healthcare provider. Our seasonal affective disorder quiz can help you decide if it’s time to schedule an evaluation. 

If you or a loved one are struggling with mental health, reach out to us a Valor Behavioral Health! Call us now or visit our admissions page to take the first step towards healing!

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a form of depression that occurs only during certain times of the year. 

SAD, which is also referred to as seasonal depression, is most prevalent in the winter months. Risk factors for SAD at this time of year include reduced sunlight and colder weather, both of which can limit opportunities for exercise and social interactions.

Though SAD is most common when the days are shorter and colder, some people develop symptoms when the weather is warmer. For summer SAD, risk factors include excessive heat and disrupted sleep. 

Research suggests that low levels of serotonin, melatonin, and Vitamin D may also raise a person’s risk of developing seasonal affective disorder:

• Serotonin is a neurotransmitter that influences several functions and characteristics, including mood, appetite, sex drive, and sleep quality.
• Melatonin is a hormone that helps to regulate the sleep-wake cycle.
• Vitamin D deficiencies have been linked with low mood, diminished energy, fatigue, and muscle weakness.

The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not contain an entry for seasonal affective disorder. However, it does include the specifier “major depressive disorder with seasonal pattern” for people whose depression symptoms occur only at certain times of the year.

Take Our Seasonal Affective Disorder Quiz

As we alluded to at the outset of this post, the best way to find out if you have SAD or another form of depression is to be assessed by a therapist, psychiatrist, or other mental health expert. 

A seasonal affective disorder quiz is not a replacement for this type of evaluation, but it can help you determine if it’s time to consult with an expert.

To take this seasonal affective disorder quiz, please read the following 10 statements carefully and thoroughly, and then decide if you agree or disagree with each one:

1. Every year, your mood becomes noticeably worse during a certain season.
2. You have begun to dread the onset of this season because of the toll it takes on your mental health.
3. Changes in the amount of daylight have a dramatic effect on your mental health.
4. Extreme temperature shifts affect your mindset, attitude, and energy.
5. You find it difficult to get a good night’s sleep during certain parts of the year.
6. The downturn in your mood is accompanied by symptoms such as diminished confidence, lack of motivation, and a pervasive sense of helplessness or hopelessness.
7. When these symptoms begin, you find yourself pulling away from friends and family, and you end or reduce your participation in activities that you usually enjoy. 
8. As your mood drops, you have difficulty focusing or concentrating, which undermines your ability to perform to your full potential at work or in school.
9. During the difficult time of year, your appetite changes, which leads to unintentional weight gain or loss.
10. When this season passes, your mood improves and the symptoms you had been experiencing start to fade away.

If you agree with any of the statements above, it may be time to consult with an expert. If your evaluation reveals that you have SAD or another mental health concern, the professional who conducted the assessment should be able to recommend appropriate treatment options.

When you’re living with untreated depression, it can be difficult to see a path out of the darkness. But SAD and most other mental illnesses are treatable conditions. When you get the right type of care, you can make great progress toward a much healthier and more hopeful future.

Self-Care for Seasonal Affective Disorder

Treatment for SAD often includes education about lifestyle changes or self-care techniques that can alleviate the distress that this condition causes.

Here are four examples of changes you can make today to improve your mental health:

• Diet: The quality of the food you eat can affect your mind as well as your body. Research has shown that prioritizing foods such as fruits, vegetables, whole grains, antioxidants, fish, and low-fat dairy products can lower your risk of depression. Conversely, the regular consumption of red meat, potatoes, high-fat dairy products, butter, and artificially sweetened foods has been linked with elevated rates of depression.
• Exercise: Incorporating physical activity into your daily schedule can help you manage stress, ease tension, and improve your mood. You don’t need to train like an Olympian to reap the mental health benefits of exercise. A review of 218 separate studies involving more than 14,000 participants indicates that walking, yoga, and strength training may be particularly helpful for people who have depression.
• Connection: Depression thrives in isolation. When you’re in the midst of a depressive episode, one of the last things you may want to do is spend time with other people. But if you’ve made a concerted effort to keep in touch with close friends or trusted family members, you may be less resistant to the idea of reaching out. Also, talking to loved ones on a regular basis can help you identify signs that your SAD symptoms are starting to recur, so that you can take appropriate action before a crisis occurs.
• Light: Bright light therapy has proved to be an effective tool for minimizing the impact of seasonal affective disorder. This approach uses a device called a light box to offset the negative effects of minimal sunlight during winter months. Sitting near a light box in the morning and at night can help you reset your circadian rhythms, which promotes healthy sleep. Light boxes may also boost your serotonin levels, which can lead to improved mood.

Find Seasonal Affective Disorder Treatment in Atlanta

Sometimes, self-care alone isn’t enough to relieve the pain of seasonal affective disorder. If you haven’t been able to manage your symptoms on your own, it may be time to get help from a team of experts.

Valor Behavioral Health offers customized outpatient programming for adults and adolescents who have been living with SAD and other mental health concerns. We’ll work with you to identify the full scope of your mental health needs, then we’ll select the therapies and support services that can address those concerns and help you achieve improved quality of life.

To learn more about how we can help you or a loved one, or to schedule a free assessment, please visit our Admissions page or call us today.