As the days grow shorter and the nights longer, many people find themselves feeling a bit down. For some, this feeling goes beyond the typical “winter blues” and develops into a more serious condition known as Seasonal Affective Disorder (SAD).
Let’s explore more about Seasonal Affective Disorder to learn what it is, who is at risk, what you can do to feel better, and when to seek professional help.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that’s related to changes in seasons. Most commonly, SAD begins and ends at about the same time every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less commonly, SAD causes depression in the spring or early summer.
SAD is more than just “winter blues.” The symptoms can be distressing and overwhelming and can interfere with daily functioning. However, SAD can be treated. Treatment can help you get through this challenging time.
Signs and Symptoms of Seasonal Affective Disorder
The symptoms of SAD can vary from person to person, but they often include:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing changes in your appetite or weight
- Feeling hopeless, worthless, or guilty
- Having difficulty concentrating
- Having frequent thoughts of death or suicide
For winter-pattern SAD, additional specific symptoms may include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates
- Weight gain
- Social withdrawal (feeling like “hibernating”)
Symptoms of the less common summer-pattern SAD may include:
- Trouble sleeping (insomnia)
- Poor appetite, leading to weight loss
- Restlessness and agitation
- Anxiety
- Episodes of violent behavior
Who is at Risk for the “Winter Blues”?
While SAD can affect anyone, certain factors may increase your risk:
The good news is that there are several effective treatments and strategies to manage SAD. Here are some approaches that can help:
- Being female: SAD is diagnosed more often in women than in men, but men may have more severe symptoms.
- Age: Younger adults have a higher risk of SAD than older adults. SAD has been reported even in children and teens.
- Family history: People with SAD may be more likely to have blood relatives with SAD or another form of depression.
- Having clinical depression or bipolar disorder: Symptoms of depression may worsen seasonally if you have one of these conditions.
- Living far from the equator: SAD appears to be more common among people who live far north or south of the equator. This may be due to decreased sunlight during the winter and longer days during the summer months.
Treatment and Management of SAD
- Light therapy: This involves sitting near a special light therapy box that exposes you to bright light within the first hour of waking up each day. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.
- Psychotherapy: Cognitive Behavioral Therapy (CBT) can be effective for SAD. CBT helps you identify negative thoughts and behaviors and replace them with more positive ones. It can also help you learn healthy ways to cope with SAD and manage stress.
- Medication: Some people with SAD benefit from antidepressant treatment, especially if symptoms are severe. SSRIs (Selective Serotonin Reuptake Inhibitors) are often prescribed for SAD.
- Vitamin D: As sunlight is a major source of Vitamin D, some people with SAD may have low levels of this vitamin. Discuss with your doctor whether Vitamin D supplementation might be right for you.
- Mind-body techniques: Relaxation techniques such as yoga or meditation may help you manage stress, which can worsen SAD symptoms.
- Spending time outdoors: Even on cold or cloudy days, outdoor light can help, especially if you spend some time outside within two hours of getting up in the morning.
- Regular exercise: Physical activity can help relieve stress and anxiety, both of which can increase SAD symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.
- Healthy diet: While SAD can increase cravings for carbohydrates, focusing on a balanced diet with plenty of fruits, vegetables, and lean proteins can help manage symptoms.
- Establishing a sleep routine: Go to bed and wake up at the same time every day to help regulate your body’s internal clock.
- Stay connected: Spend time with friends and loved ones. Social support can be crucial in managing SAD.
When to Seek Professional Help for Seasonal Affective Disorder
It’s normal to have some days when you feel down. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, see your doctor. This is especially important if your sleep patterns and appetite have changed, you turn to alcohol for comfort or relaxation, or you feel hopeless or think about suicide.
Remember, SAD is a treatable condition. With the right approach, you can manage your symptoms and enjoy a better quality of life, regardless of the season.
As we move through the changing seasons, it’s important to pay attention to our mental health. If you think you might be experiencing SAD, don’t hesitate to reach out to a healthcare professional. With proper diagnosis and treatment, you can find your way back to brighter days, no matter what the calendar or weather report says.