As the days get shorter and the chill of fall and winter sets in, some people might notice a shift in their mood and energy levels. While it is normal to feel a bit sluggish when the weather changes, for some people, these feelings go beyond a simple case of the “winter blues.”Â
Seasonal Affective Disorder (SAD) is a type of depression linked to seasonal changes, typically appearing in late fall and winter and lifting as the weather becomes sunnier and warmer.Â
Let’s examine SAD, its symptoms, its causes, and how to manage it as you transition into the colder months.
What Is Seasonal Affective Disorder?
SAD is a recurrent form of depression that follows a seasonal pattern, lasting for about four to five months each year. Most people with SAD experience symptoms starting in the fall and continuing through winter, known as fall-onset or “winter depression.”Â
However, there is also a less common form called spring-onset or “summer depression,” where symptoms appear in late spring or early summer. SAD is a complex mental health condition that requires understanding and appropriate care.
Signs of SAD
People with fall-onset SAD might experience:
- Increased sleep and daytime drowsiness. Unlike regular depression, where insomnia is common, people with SAD tend to sleep excessively. You might find yourself snoozing for longer hours yet still feel tired during the day.
- Carbohydrate cravings and weight gain. There is a noticeable increase in appetite, especially for sweets and carbohydrates. This could mean reaching for that extra slice of pie or indulging in comfort foods more often.
- Social withdrawal and “hibernation.” You might feel a strong urge to stay home, avoid social gatherings, and keep to yourself, much like animals hibernate during the winter.
- Fatigue and low energy. Everyday tasks might feel like monumental chores. It’s more than just feeling lazy; you might feel like you are moving in slow motion.
For spring-onset SAD, symptoms can be quite different. You may experience:
- Trouble sleeping (insomnia). Instead of wanting to sleep all the time, you might find it difficult to fall asleep despite feeling exhausted.
- Poor appetite and weight loss. In contrast to winter-onset SAD, you may lose interest in eating, leading to weight loss.
- Restlessness, agitation, and anxiety. Feeling unusually irritable or on edge could be a sign that something is off​.
Causes of SAD
The exact cause of SAD is still unknown, but researchers have pointed to several possible factors. One key element is the lack of sunlight during fall and winter. Sunlight is crucial in maintaining our body’s internal clock, known as the circadian rhythm, which helps regulate sleep, mood, and overall well-being. When there is less sunlight, it can disrupt our body’s natural cycle and lead to feelings of depression​.
Serotonin levels might also be at play here. Serotonin is a neurotransmitter that affects mood, and reduced sunlight can cause a drop in serotonin levels, potentially triggering depressive symptoms.Â
Additionally, SAD has been linked to changes in melatonin levels, the hormone responsible for regulating sleep. During the darker months, our body produces more melatonin, which could explain why people with SAD often feel more fatigued and sleepy​.
There are also risk factors that make some people more susceptible to SAD:Â
- Women are more likely to develop SAD than men.Â
- SAD is more common in young adults.Â
- Those living further away from the equator, where days are shorter during fall and winter, are at higher risk.Â
- A family history of SAD or other mental health conditions, such as depression or bipolar disorder​.
When to See a Healthcare Provider
If you notice persistent sadness, loss of interest in activities, changes in sleep patterns, or a significant shift in appetite that aligns with the changing seasons, it is time to talk to a healthcare provider. A mental health professional can conduct a detailed exam and health history to diagnose SAD​.
Treatment Options
Thankfully, there are several effective treatments for managing SAD. These treatments can vary based on whether you have fall-onset or spring-onset SAD:
Light Therapy
Since reduced sunlight is a major factor in SAD, light therapy is a common treatment, especially for winter-pattern SAD. It involves sitting near a specially designed light box that mimics natural sunlight, usually for about 30–45 minutes every morning. The bright light helps reset the body’s internal clock and boosts serotonin levels. However, people with certain eye conditions or those taking medications that make them more sensitive to light should consult a doctor before starting light therapy.
Psychotherapy
Also known as talk therapy, Cognitive Behavioral Therapy (CBT) is particularly useful for people with SAD. A specialized version of CBT, called CBT-SAD, focuses on identifying negative thought patterns related to seasonal changes and replacing them with more positive ones.
Antidepressants
Sometimes, medication is necessary to help balance the chemicals in the brain. Selective serotonin reuptake inhibitors (SSRIs), a class of antidepressants, are commonly prescribed for SAD. The U.S. Food and Drug Administration (FDA) has even approved a specific antidepressant, bupropion, in an extended-release form to prevent seasonal depressive episodes. However, antidepressants take time to work, so patience is key if you go this route.
Self-Help Strategies
In addition to professional treatments, there are self-care strategies you can adopt to help alleviate SAD symptoms:
- Get outside. Spend time outdoors during daylight hours, even if it is cloudy. Natural light, even in small amounts, can be beneficial.
- Stay active. Regular physical exercise can boost your mood and energy levels. Something as simple as a daily walk can make a difference.
- Eat a balanced diet. Focus on nutritious foods to fuel your body, and try to limit the intake of sugar and carbs to avoid energy crashes.
- Seek social support. Reach out to friends or family members. Isolation can worsen feelings of depression, so staying connected is crucial.
- Set realistic goals. Break tasks into small, manageable steps, and don’t overwhelm yourself​.
Moving Forward
It is okay to feel down sometimes, especially as the seasons change. However, if those feelings linger or intensify, taking action can help you regain control and navigate through the darker months with more ease. The most important takeaway is that SAD is manageable, and with the right combination of treatments, support, and self-care, you can work toward a brighter, more balanced mindset.
If you or a loved one is experiencing symptoms of SAD, Zeam Health & Wellness offers comprehensive mental health services tailored to your needs. Reach out today to start your journey toward a brighter, healthier mindset.
