Seasonal Affective Disorder
As we move into the start of fall, the days grow shorter, and the temperatures drop, we can find ourselves experiencing a shift in mood and energy levels. If you’ve noticed you have a decrease in your motivation or experience greater feelings of sadness during the winter months, you may struggle with Seasonal Affective Disorder (SAD). This condition affects almost 5% of U.S. adults each year. Understanding this disorder and taking action to address symptoms can be the first step towards feeling better this winter.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that occurs during a specific time of year, most commonly in the fall and winter months when daylight is shorter. While mood changes are common with the changing seasons, SAD is more than “winter blues.” It’s a type of depression and its symptoms often interfere with an individual’s ability to complete day-to-day activities.
Symptoms of SAD
Symptoms of SAD are similar to those of major depression disorder, but follow a seasonal pattern. Most often, SAD symptoms begin in the late fall/early winter and subside in the spring (known as winter depression or winter-pattern SAD). Common signs you may be struggling with SAD include:
Persistent Mood Changes: Lingering feelings of sadness, hopelessness, irritability, frustration, guilt, worthlessness, anxiousness, or “emptiness” that happen most of the day, nearly every day, for at least 2 weeks.
Loss of Interest: Reduced interest, pleasure, or motivation to engage in activities or hobbies you once enjoyed.
Sleep and Energy Changes: A significant drop in energy levels, fatigue, or oversleeping (hypersomnia).
Differences in Appetite: Cravings for carbohydrates, loss or increase in appetite, or unusual weight loss/weight gain.
Physical Signs: unexplained aches and pains, cramps, headaches, or stomach issues that don’t seem to have a clear cause and don’t go away with treatment.
Concentration and Memory Differences: Increased difficulty with memory, focus, or making decisions.
Social Withdrawal: A desire to isolate yourself from friends and family or tendency to “hibernate.”
Suicidal Ideation: Thoughts about death or suicide.
These symptoms may vary in intensity and could interfere with your ability to take care of things at home, maintain relationships, or do work and other daily tasks.
Causes and Risk Factors
While researchers are still determining the exact cause of SAD, several components are considered to contribute to this disorder including:
Reduced Sunlight Exposure: The lack of sunlight during the fall and winter months might lead to a drop in serotonin (a neurotransmitter that helps regulate mood). Less exposure to sunlight can also lead to lower levels of vitamin D, a vitamin that increases serotonin activity.
Circadian Rhythm Disruptions: The disruption of your body's internal clock, or circadian rhythms, as a result of shorter daylight hours can impact sleep and activity patterns and lead to mood and behavior changes.
Millions of Americans experience SAD every year. Certain individuals could be at increased risk for developing SAD, including those with:
Gender: SAD is more common in women than men.
Family History: A family history of mental health disorders including bipolar disorder, depression, and schizophrenia can increase susceptibility of developing SAD.
Previous Mood Disorders: A history of major depression or bipolar disorder may make you more likely to develop SAD.
Geographical Location: People living in the northern states with long winters and shorter daylight hours are at higher risk of experiencing SAD symptoms.
Treatment Options
While SAD can be challenging, there are several strategies that can help manage symptoms:
Light Therapy: Using a light therapy box for bright light exposure can help regulate your body's internal clock (circadian rhythm) and improve mood. It’s typically used daily in the morning for 30-45 minutes.
Psychotherapy (Talk Therapy): Therapy can help people with SAD symptoms to learn new methods to cope with symptoms and change habits that may contribute to the cycle of depression. Psychotherapy may lead to long-term positive changes that persist beyond the winter months.
Continuation or Changes in Normal Activities: Maintaining regular physical activity may boost endorphin levels and improve your mood. Keeping a regular schedule for sleeping, mealtime, and other usual activities can help with mood stability. Continuing engagement with friends and family can also be vital to getting social needs met. Finally, spending time outside when weather permits can improve mood and decrease feelings of isolation.
Antidepressant Medications: Medications used to treat depression may help in reducing SAD symptoms. Talk to a health care provider before starting or stopping any medication.
Vitamin D: Vitamin D supplements may help decrease symptoms of SAD; talk to a health care provider before starting or stopping any medication including supplements.
When to Seek Help
If you find your symptoms of SAD are severe and persist despite efforts to treat it, reaching out for professional help can be your next best step. Our therapists at Embolden Therapeutic Services can work with you to develop an individualized treatment plan based on your goals, help you learn ways to cope with and improve symptoms, and assist you in reaching a better state of well-being during these fall and winter months.
If you or someone you know is having thoughts of suicide, call or text the National Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org.
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