Seasonal Affective Disorder: What It Is & What You Can Do About It.

As the days grow shorter and darker during the fall and winter months, many people notice changes in their mood and energy levels. For some, these shifts are more than just seasonal blues — they may be experiencing Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year, typically during the fall and winter months when there is less natural sunlight. It is also sometimes referred to as "seasonal depression" or "winter blues." SAD is recognized as a legitimate mental health condition, and research has shown that it is linked to changes in light exposure and circadian rhythms. Recognizing what SAD is and learning effective coping strategies can help you navigate these challenging months with greater ease and hope.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a form of depression that follows a seasonal pattern, typically appearing in the fall and winter months when daylight hours are shorter. It affects many individuals, with symptoms that mirror those of major depression, including:

Symptoms of Seasonal Affective Disorder (SAD)

1. Depressed Mood: Individuals with SAD often experience persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities they once enjoyed.

   
   

2. Low Energy: Fatigue and low energy levels are common, making it difficult to carry out regular daily routines.

   
   

3. Sleep Problems: SAD can lead to oversleeping (hypersomnia) or difficulty sleeping (insomnia).

4. Appetite Changes: Many people with SAD experience changes in appetite and weight, such as increased cravings for carbohydrates and weight gain.

   
   

5. Difficulty Concentrating: Concentration and focus may become impaired, making it challenging to perform tasks and make decisions.

   
   

6. Withdrawal from Social Activities: Social withdrawal is common, as individuals with SAD may isolate themselves from friends and family.

   
   

7. Irritability: Feelings of irritability and agitation may be heightened.

   
   

   While some people experience symptoms during the shorter days, others may find their mood lifts during spring and summer. The exact cause of SAD isn't fully understood, but it’s believed to be related to changes in light exposure affecting brain chemicals like serotonin and melatonin, which regulate mood and sleep.

   
   

How to Cope with Seasonal Affective Disorder (SAD)

1. Light Therapy (Phototherapy): Exposure to bright artificial light that mimics natural sunlight is a common and effective treatment for SAD. Light therapy boxes emit specific wavelengths of light and are typically used for about 30 minutes to 2 hours each day, preferably in the morning. Consultation with a healthcare provider for proper guidance on light therapy is important.

   
   

2. Psychotherapy: Cognitive-behavioral therapy (CBT) and other forms of talk therapy can help individuals with SAD identify and change negative thought patterns and behaviors associated with depression.

   
   

3. Medications: In some cases, antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), may be prescribed by a healthcare provider to manage SAD symptoms. Medication should be used under medical supervision.

   
   

4. Lifestyle Changes: Healthy lifestyle choices can also play a role in managing SAD. These include regular exercise, maintaining a balanced diet, and managing stress through relaxation techniques and mindfulness.

   
   

5. Regular Exercise: Physical activity can boost mood and energy levels. Aim for at least 30 minutes of exercise most days of the week.

   
   

6. Establish a Routine: Maintaining a regular schedule can help regulate your body's internal clock and improve sleep patterns.

   
   

It's crucial to remember that SAD is a treatable condition, and many people find relief from their symptoms with a combination of the above treatments and coping strategies. If you or someone you know is experiencing symptoms of SAD, consult with a healthcare provider for a proper diagnosis and guidance on the most suitable treatment approach for you.

With care,

Jen McNeil, MSW, LICSW, CCTP