Feeling the Winter Blues?
Shedding Light
on
Seasonal Affective Disorder
Kelly Anderson, PhD
As the days get shorter and colder, it’s common to feel a dip in your mood. But if you’re feeling really down and it lasts for months, you might be dealing with more than just the winter blues. Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern—most often showing up in the fall and winter when there’s less sunlight. Usually, the low mood resolves on its own when spring emerges. However, for many people, the depressive symptoms continue. In either case, suffering months of low mood isn’t necessary.
What is Seasonal Affective Disorder (SAD)?
SAD is a form of depression that typically begins and ends at the same time every year usually starting during the fall and winter months when daylight hours are shorter. While less common, some individuals experience a reverse pattern, with symptoms surfacing in the spring or early summer. SAD affects millions of people of all ages, but it is more common in women and those living in regions with harsher winter climates.
How Does SAD Happen?
The exact cause of SAD is not fully understood, but it is generally believed that reduced exposure to sunlight plays a major role. Sunlight helps regulate our body’s internal clock and boosts serotonin (the happy chemical). When there’s less sunlight during the colder months, it can throw off our sleep, mood, and energy levels leading to the onset of SAD symptoms.
Symptoms of SAD
Not sure if what you’re feeling is SAD? Here are some common signs to look out for:
Persistent feelings of sadness or hopelessness.
Loss of interest or pleasure in activities once enjoyed.
Changes in sleep patterns, such as oversleeping or difficulty falling asleep.
Low energy and fatigue.
Difficulty concentrating and making decisions.
Changes in appetite, often leading to weight gain or weight loss.
Treatments for SAD
Several effective treatments can help manage Seasonal Affective Disorder and alleviate its symptoms:
Light Therapy: Light therapy involves exposure to a bright light that mimics natural sunlight. This treatment is particularly effective in the morning and helps regulate the body's internal clock.
Psychotherapy: Talk therapy, such as cognitive-behavioral therapy (CBT), can be beneficial in addressing negative thought patterns and developing coping strategies.
Medication: Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), are commonly prescribed to alleviate symptoms of SAD.
Lifestyle Changes: Regular exercise, a balanced diet, and sufficient sleep contribute to overall mental well-being and can be particularly helpful in managing SAD.
Tips You Can Try Today
Empowering oneself with practical strategies and coping tools is essential for navigating the challenges of Seasonal Affective Disorder. Here are some tips that you can use starting now!
Maximize Natural Light Exposure: Open curtains during the day, take short walks outside, and position yourself near windows to increase exposure to natural light.
Establish a Routine: Creating a consistent daily routine can provide structure and stability, helping to combat the disruptions caused by SAD.
Stay Active: Engage in regular physical activity, whether it's a brisk walk, yoga, or dancing. Exercise releases endorphins, which are natural mood lifters.
Connect with Others: Maintain social connections, even if it's through virtual means. Share your feelings with trusted friends or family members for emotional support.
Practice Mindfulness and Relaxation Techniques: Incorporate mindfulness exercises, deep breathing, or meditation into your daily routine to manage stress and promote relaxation.