About Mental Health
Understanding Seasonal Affective Disorder (SAD): Causes, Symptoms, & Treatments
As the seasons change and daylight hours grow shorter, some people experience more than just the "winter blues." Seasonal Affective Disorder (SAD) is a form of depression that occurs seasonally, typically during the fall and winter months. While it isn’t classified as a separate disorder from other forms of depression, SAD is a specific type of mood disturbance that comes with its own set of challenges.
Here’s what you need to know about SAD and how it impacts your mental health.
SAD is primarily triggered by seasonal changes, most commonly occurring during the colder months in fall and winter when sunlight is reduced. The shorter days and less sunlight can disrupt the body's internal clock, leading to shifts in mood, energy, and sleep patterns. Scientists believe that this reduction in sunlight can also impact serotonin levels and melatonin levels, which can affect mood and sleep, contributing to symptoms of depression.
Not everyone experiences SAD in the same way, but there are several common symptoms that people with SAD may experience, including:
Persistent feelings of sadness or anxiety: SAD often brings a prolonged low mood that’s hard to shake.
Feelings of hopelessness, guilt, or worthlessness: Many people with SAD report negative feelings that make them feel disconnected from themselves or others.
Loss of interest in previously enjoyable activities: SAD can strip away the joy from hobbies and social activities.
Physical symptoms like fatigue and decreased energy: Feeling sluggish or constantly tired is a common sign.
Irritability and agitation: Some experience heightened frustration or anger.
Difficulty concentrating and decision-making challenges: Brain fog, forgetfulness, and mental fatigue can become routine.
Sleep changes: Either excessive sleep (hypersomnia) or difficulty sleeping (insomnia) can occur.
Social withdrawal: Many people with SAD experience a desire to "hibernate," avoiding social interactions.
Change in appetite: Some people experience changes in appetite, particularly a craving for carbohydrates, which can lead to weight gain.
It’s important to note that while SAD often occurs in fall and winter, some individuals experience it in the summer. The symptoms may vary depending on the season but typically include insomnia, loss of appetite, and agitation.
Thankfully, effective treatments are available, including:
Light Therapy
Light therapy boxes (also called phototherapy boxes) provide daily 30-minute exposure to a light box that simulates high-intensity sunlight and has shown promise in treating SAD.
Therapy Sessions
Therapy has been shown to help people manage SAD. It can be especially helpful in preparing for the recurring seasonal changes and building resilience.
Antidepressant Medications
For some, antidepressants can be an effective treatment, especially if symptoms are severe. Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed, and they help increase serotonin levels in the brain. If you’re considering medication, consult with a doctor who can recommend an option tailored to your symptoms and needs.
In addition to treatment, lifestyle changes and self-care strategies can be helpful:
Maximize natural sunlight: Whenever possible, spend time outdoors or near windows to soak up sunlight
Exercise regularly: Physical activity can naturally boost serotonin and improve your mood.
Practice relaxation techniques: Activities like yoga, meditation, and deep breathing can help you manage stress.
Maintain a regular sleep schedule: Consistent sleep can help regulate your circadian rhythm, even as the seasons shift.
Seek social support: Sharing your experiences with loved ones or joining a support group can provide comfort and understanding.
Seasonal Affective Disorder can be challenging, especially as it tends to recur every year. Recognizing the symptoms and seeking help early can make a significant difference. With the right combination of treatments and coping strategies, people with SAD can reclaim a sense of balance and well-being, even during the darker days of winter.
Getting Help When You Need It
If you think you might have SAD, don’t hesitate to reach out to a healthcare provider for guidance. And if you feel like you are facing a mental health crisis, the Bridge Center is here 24 hours a day, 7 days a week. You don’t have to face this alone—there’s help available, and brighter days are within reach.