Recognizing and Addressing Seasonal Affective Disorder 

As the shorter winter days approach, many people feel excited about cozy nights and holiday celebrations. However, for some, this season can bring a type of depression called seasonal affective disorder (SAD). SAD often starts in the fall or winter when there is less sunlight. In this blog, we’ll explore what SAD is, its symptoms, and how to treat it. Whether you’re experiencing it yourself or want to help someone who is, understanding SAD can help us cope better during the darker months. Let’s shed some light on this condition and find ways to lift our energy this winter!

What is SAD?

SAD is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. It’s believed to be linked to changes in light exposure, which can disrupt the body’s internal clock (or circadian rhythm) and affect serotonin levels, a neurotransmitter that influences mood. SAD is more common in certain populations, especially in northern latitudes where winters are long and dark. Recognizing the signs early on can lead to more effective management and treatment.

SAD is more common in people aged 18 to 30 and those assigned female at birth. You might be at higher risk if you:

• Have another mood disorder, like depression or bipolar disorder
• Have family members with SAD or other mental health issues
• Live far from the equator, where there’s less sunlight in winter
• Live in cloudy areas

While you do not need to experience all possible symptoms to be struggling with SAD, below are some of the symptoms people tend to experience:

• Constant sadness or lack of motivation
• Disinterest in favorite activities
• Low energy and feeling tired
• Sleeping too much
• Craving carbs and overeating
• Trouble focusing
• Feelings of hopelessness or worthlessness
• Thoughts about not wanting to live

If you are experiencing any of these symptoms for a prolonged period of time (at least two weeks), reach out to a mental health professional to learn tools and techniques that can be implemented into your daily life.  

How to Address SAD

To manage SAD, consider these helpful strategies. Light therapy is effective; using a light box that mimics sunlight for 20–30 minutes each morning can make a difference. Try spending time outside during daylight, even if it’s cloudy, to get more natural light. Exercising regularly can also boost your mood and energy levels. Keeping a consistent routine for sleep, meals, and activities helps stabilize your mood as well. 

Conclusion

Talking to a mental health professional can provide support and coping skills while staying connected with friends and family can help reduce feelings of isolation. Eating a healthy diet with plenty of fruits and vegetables supports overall well-being. Lastly, practicing mindfulness can lower stress and improve your mood. Knowing the signs of SAD can help you recognize patterns when they happen and implement these strategies to help you more easily cope with the mood changes and sadness, leading to a more balanced life any time of year. 

References

Seasonal affective disorder (SAD). (2021, December 14). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 

Seasonal affective disorder (SAD). (n.d.). Psychiatry.org. https://www.psychiatry.org/patients-families/seasonal-affective-disorder 

Seasonal depression (seasonal affective disorder). (2022, April 10). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression