The Reality of Seasonal Affective Disorder and What You Can Do About It

As the days grow shorter and the sun retreats earlier in the evening, many people (myself included!) find themselves feeling a little down or lethargic. However, for some, the transition into fall and winter brings about more serious emotional and physical challenges. This condition is known as Seasonal Affective Disorder (SAD), and it can affect anyone, regardless of age or background. In this blog post, we’ll explore what SAD is, what causes it, how people can cope with its symptoms, and what treatments are available to help manage the disorder.

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that typically occurs during the fall and winter months, when sunlight is limited. It’s different from the “winter blues” because the symptoms are more severe and long-lasting, often interfering with a person’s daily life. While SAD most commonly affects people living in regions with long, dark winters, it can occur in any climate where there are significant changes in daylight hours.

SAD is classified as a subtype of major depressive disorder (MDD), meaning it shares many of the same symptoms. These symptoms usually appear in late fall or early winter and can continue for several months until the arrival of spring (and sunshine!).

Common Symptoms of SAD

The symptoms of SAD are similar to those of depression, but they are tied to specific seasonal changes. Common signs include:

• Persistent feelings of sadness or hopelessness
• Loss of interest in activities once enjoyed
• Fatigue or low energy
• Changes in sleep patterns (either oversleeping or difficulty sleeping)
• Changes in appetite, particularly cravings for carbohydrate-rich foods
• Difficulty concentrating
• Weight gain or loss
• Social withdrawal or isolation
• Feelings of guilt or worthlessness

The symptoms may vary from person to person and can range from mild to severe. In some cases, SAD can lead to significant impairments in a person’s work, school, or social life.

What Causes Seasonal Affective Disorder?

The exact cause of SAD is still not fully understood, but several factors appear to play a role. Here are the main theories behind why some people develop SAD:

1. Lack of Sunlight
   A primary factor believed to contribute to SAD is the reduced exposure to natural sunlight during the fall and winter months. Sunlight helps regulate the body’s internal clock (circadian rhythm), and insufficient exposure can disrupt the production of important brain chemicals, such as serotonin, which influence mood and behavior. People with SAD may be more sensitive to these changes in light.
2. Melatonin Imbalance
   Melatonin is a hormone that helps regulate sleep and wake cycles. During darker months, the body may produce more melatonin than usual, contributing to symptoms of fatigue and drowsiness, which can exacerbate feelings of depression.
3. Vitamin D Deficiency
   Reduced sunlight exposure can also lead to a deficiency in vitamin D, which plays a role in mood regulation. Some research suggests that low levels of vitamin D may contribute to depressive symptoms.
4. Genetic and Biological Factors
   Like other forms of depression, there may be a genetic predisposition to SAD. If you have a family history of depression or bipolar disorder, you may be more likely to experience SAD. Additionally, certain brain chemicals and structures involved in mood regulation may be affected in people with SAD.
5. Psychological Factors
   In addition to biological and environmental factors, psychological factors like stress, anxiety, and a lack of social support can make a person more vulnerable to developing SAD.

Coping with Seasonal Affective Disorder

While SAD can feel overwhelming, there are several strategies to help cope with its symptoms. These methods can be used in combination or alone, depending on the severity of your condition.

1. Light Therapy
   One of the most effective and widely recommended treatments for SAD is light therapy, also known as phototherapy. This involves sitting in front of a light lamp or box that mimics natural sunlight for about 20 to 30 minutes each day, usually in the morning. Light therapy can help regulate your circadian rhythm and increase serotonin production, improving mood and energy levels.
2. Stay Active and Exercise Regularly
   Physical activity is a proven mood booster, releasing endorphins and improving overall well-being. Exercise, even in small amounts like a daily walk, can help combat the fatigue and lethargy associated with SAD. It also helps regulate sleep patterns and reduce feelings of anxiety or stress. Remember, it does not have to be all or nothing. A little bit of movement can go a long way! 
3. Maintain a Healthy Diet
   While it might be tempting to indulge in comfort foods during the colder months, eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize mood and energy levels. Omega-3 fatty acids, found in foods like salmon and walnuts, may also be beneficial for mental health.
4. Stay Connected
   It can be easy to withdraw from friends and family during the winter months, but social isolation can worsen depression. Try to maintain your social connections, even if it’s through phone calls or virtual meetings. Being around others can provide emotional support and a sense of community.
5. Create a Bright and Inviting Space
   If you’re spending more time indoors during the colder months, make sure your environment feels bright and uplifting. Open your curtains during the day to let in as much natural light as possible, or invest in brighter light bulbs. Surrounding yourself with light and color can have a positive impact on your mood.

Treatments for Seasonal Affective Disorder

If your symptoms of SAD are severe or persistent, there are several professional treatments that can help. These treatments are often used in combination for the best results:

1. Cognitive Behavioral Therapy (CBT)
   CBT is a form of psychotherapy that focuses on changing negative thought patterns and behaviors. For people with SAD, CBT can help identify and address the thought processes that contribute to feelings of hopelessness and depression. CBT may also include behavioral strategies like increasing engagement in pleasurable activities.
2. Medication
   Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), are commonly prescribed for people with moderate to severe SAD. These medications help regulate serotonin levels in the brain and improve mood. Other medications, such as bupropion (Wellbutrin), may also be used for SAD treatment.
3. Vitamin D Supplements
   Since vitamin D deficiency has been linked to SAD, supplements may help alleviate symptoms. It’s always a good idea to consult with a healthcare provider before starting supplements to determine the appropriate dosage for your needs.
4. Chronotherapy
   Chronotherapy involves gradually adjusting sleep patterns to reset the body’s internal clock. This method can be particularly helpful for people with SAD who experience significant disruptions in their sleep-wake cycles.

Conclusion

Seasonal Affective Disorder is a common and treatable condition, but it can significantly impact a person’s quality of life if left unaddressed. If you’re experiencing symptoms of SAD, it’s important to recognize that this condition is REAL and that you don’t have to struggle alone. Whether through light therapy, professional counseling, medication, or lifestyle changes, there are effective ways to manage and reduce the impact of SAD. If you suspect you have SAD, please reach out to a counselor at Abide. We would love to walk with you and help you experience relief.