We often feel dull or sad during winter for no reason at all. Sometimes it is just mild “winter blues” but, when the feeling doesn’t go away and gets worse, it might be something known as Seasonal Affective Disorder (SAD).

Winter blues are different from SAD because SAD impacts your daily life, affecting your mood and thoughts. The good news is that there are treatments available to help you cope with this difficult period.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of depression linked to seasonal changes. It usually begins in the fall, lasts through the winter, and saps your energy, making you feel moody. Symptoms often improve in spring and summer.

Occasionally, SAD can lead to depression in the spring or early summer, resolving in the fall or winter.

Related: Depression: All You Need To Know

What Are The Symptoms Of Seasonal Affective Disorder?

Most of the time, symptoms of seasonal affective disorder (SAD) emerge in late fall or early winter and improve in spring and summer. Less commonly, some people experience symptoms starting in spring or summer. In both cases, symptoms may start mild and worsen as the season progresses.

Signs and symptoms of SAD may include:

• Feeling consistently down or sad throughout the day.
• Losing interest in once-enjoyable activities.
• Having low energy and feeling sluggish.
• Struggling with excessive sleep.
• Craving carbohydrates, overeating, and gaining weight.
• Difficulty concentrating.
• Feeling hopeless, worthless, or guilty.
• Having thoughts of not wanting to live.

For Fall and Winter SAD:

• Oversleeping.
• Changes in appetite, often craving high-carb foods.
• Weight gain.
• Persistent tiredness or low energy.

For Spring and Summer SAD:

• Trouble sleeping (insomnia).
• Reduced appetite.
• Weight loss.
• Increased agitation, anxiety, or irritability.

What Causes Seasonal Affective Disorder?

Researchers don’t know the exact cause of seasonal depression. It’s believed that a lack of sunlight might trigger it in susceptible individuals. Various theories suggest:

Biological clock changes

Less sunlight shifts your internal clock, which controls mood, sleep, and hormones. This disrupts your daily routine and makes adjusting to changing daylight difficult.

Brain chemical imbalance

Neurotransmitters like serotonin, responsible for happiness, communicate between nerves. Those at risk may already have low serotonin activity. Less winter sunlight worsens this, causing further serotonin drop and leading to depression.

Vitamin D deficiency

Sunlight boosts vitamin D production, which elevates serotonin. Winter’s reduced sun can result in a vitamin D shortage, affecting serotonin and mood.

Related: Vitamin D Deficiency: All You Need To Know

Melatonin increase

Sunlight absence may lead to excess melatonin production, affecting sleep and mood, and making you feel lethargic in winter.

Negative thought

Individuals prone to seasonal depression often experience stress, anxiety, and negative winter thoughts. Researchers are unsure if these thoughts cause or result from seasonal depression.

What Are The Complications Of SAD?

Pay attention to signs and symptoms of seasonal affective disorder (SAD). Just like other forms of depression, if left untreated, SAD can worsen and result in issues like:

• Isolating from social activities.
• Difficulties in school or work.
• Substance misuse.
• Additional mental health problems like anxiety or eating disorders.
• Thoughts of self-harm or suicidal actions.

Who Is At Risk For Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is most prevalent among individuals aged 18 to 30 and those assigned female at birth. Additionally, you face an increased risk if:

• You have another mood disorder like major depressive disorder or bipolar disorder.
• You have family members with SAD, other types of depression, or mental health conditions such as major depression or schizophrenia.
• You reside in regions significantly distant from the equator, where there is reduced winter sunlight.
• You live in cloudy areas.

How is Seasonal Affective Disorder Treated?

Your healthcare provider will discuss various treatment options with you. You might require a combination of treatments, which could include:

• Light therapy: SAD can be treated effectively with bright light therapy using a specialized lamp.
• Cognitive behavioral therapy (CBT): This talk therapy has proven to be highly effective in addressing SAD and provides long-lasting results compared to other treatments.
• Antidepressant medication: In some cases, your provider may recommend depression medication, either on its own or in conjunction with light therapy.
• Spending time outdoors: Increasing your exposure to sunlight can help alleviate symptoms. Aim to spend time outdoors during the day and enhance the natural light in your home or workplace.
• Vitamin D: Consider discussing the use of a vitamin D supplement with your provider to potentially improve your symptoms.

Can SAD Be Prevented?

Preventing the initial episode of SAD may be challenging, but once your healthcare provider diagnoses seasonal depression, you can take steps to manage it and potentially avoid its recurrence.

• Utilize your lightbox: Start light therapy at the onset of fall, before SAD symptoms arise.
• Get outdoors: Spend time outside daily, even on cloudy days, as natural light can boost your well-being.
• Maintain a balanced diet: Resist cravings for starchy and sugary foods, opting for nutritious options that provide essential vitamins and minerals for proper nutrition and energy.
• Exercise: Strive for at least 30 minutes of exercise three times a week to alleviate stress and anxiety, which can contribute to SAD symptoms.
• Stay socially connected: Engage in social activities and maintain your social circle, as they can offer support during the winter months. Seek professional help: Consider consulting a mental health professional trained in CBT, a highly effective treatment for seasonal affective disorder.
• Explore medication options: Discuss the possibility of antidepressant medication with your healthcare provider if your symptoms are severe or persist despite other treatments.
• Consult your healthcare provider to determine if early preventive treatment is suitable for your situation. Timely treatment can also reduce the risk of complications, especially when SAD is identified and addressed before symptoms become severe.

Some individuals find it beneficial to initiate treatment before the usual fall or winter onset of symptoms and extend it beyond the usual resolution period. Others may require ongoing treatment to maintain symptom prevention.

Summary

Seasonal Affective Disorder (SAD) is a recurring form of depression, typically occurring in a specific season, often in winter. Common symptoms include low energy and feelings of hopelessness. The good news is that treatment is available for this seasonal depression. Don’t hesitate to reach out to your healthcare provider; they are here to assist you.

References:

1. (N.d.-a). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
2. (N.d.-b). Retrieved from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
3. professional, C. C. medical. (n.d.). Retrieved from https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression