Feeling the Winter Blues?
Shedding Light
on
Seasonal Affective Disorder
Kelly Anderson, PhD
As the days get shorter and colder, it’s not uncommon 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. For most people, it shows up in the fall and winter when there’s less sunlight. Usually, the low mood resolves on its own when spring emerges and the hours of daylight start to expand again, but that doesn’t mean you have to spend months waiting for it to pass.
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 role. Sunlight helps regulate our body’s internal clock and influences melatonin, circadian rhythms, and serotonin, a neurotransmitter involved in mood regulation. 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 or making decisions
Changes in appetite or weight, carbohydrate cravings
Irritability/restlessness
Feelings of guilt, worthlessness, or helplessness
Social withdrawal
Physical symptoms (body aches, stomach distress, headaches)
Thoughts of death or suicide
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. Current recommendations suggest a 10,000-lux light box for 30–45 minutes, usually first thing in the morning but it’s not a good fit for everyone (e.g., indiviudals with Bipolar Disorder or eye conditions) so be sure to check with a healthcare provider before byuing one.
Psychotherapy: Talk therapy, such as cognitive-behavioral therapy (CBT) for SAD (CBT-SAD), can be beneficial in addressing negative thought patterns and developing coping strategies.
Medication: There are medications available to help with general depression as well as SAD-specific medication. Reaching out to a medication management clinician to learn more about what may be available for you is a good place to start.
Other strategies that can help include lifestyle changes. This can include sleep hygiene, movement, natural light, and a nutritious diet.
Tips You Can Try Today
There are also practical things you can do to help manage symptoms. Here are some strategies you can use starting now!
Maximize Natural Light Exposure: Open curtains during the day, take short walks outside, and sit near windows to increase your exposure to natural light.
Establish a Routine: A consistent daily routine can provide structure and stability, helping 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.