While the fall and winter seasons may bring around iconic imagery of happy holiday celebrations, this time of year may not feel so joyous if you’re one of many Americans who struggles with seasonal affective disorder, or SAD. SAD affects about 5% of U.S. adults, and it lasts for about 40% of the year. So, it’s more than just the wintertime blues. However, many people who are struggling with seasonal depressive episodes don’t seek the help they need to feel better.
If you tend to struggle with symptoms of depression with shorter daylight hours, you should know that you are not alone. You should also know that there are many treatments for SAD that can help you maintain a more stable mood and motivation this season and year-round.
Why Depressive Episodes in Fall and Winter Are More Common
Seasonal affective disorder occurs in a predictable pattern based on the low lighting that comes with the fall and winter seasons. As the days get shorter, it’s more difficult to get outdoors and allow natural lighting into the home. Reduced exposure to sunlight can affect the body and mind in several ways.
With shorter daylight hours, your circadian rhythm may be disrupted, keeping you from getting enough restful sleep each night. In addition, a drop in sun exposure can cause a dip in serotonin levels as well as melatonin. These chemicals both play a role in sleep patterns and mood, so a drop in either one can trigger a depressive episode.
SAD Risk Factors
Women are more frequently diagnosed with SAD than men, and it’s more common in younger adults. If you have a family history of SAD or other forms of depression, you are also more likely to experience seasonal depressive episodes. In addition, having major depression or bipolar disorder increases your risk.
Along with the above risk factors, there are some controllable risk factors for seasonal affective disorder. For example, your daily routine may limit how much you’re outside. You might compensate by opening more window coverings at home and around the office. Alternatively, you may fit in a morning walk or run to soak up the sun as you start your day. Adding exercise to your life can also help combat symptoms of depression.
Spending time outdoors within two hours of waking up will yield the most impact. Even just a small change like enjoying your morning cup of coffee on the patio can help to boost your mood.
Symptoms of Seasonal Affective Disorder
It’s important to take the warning signs of SAD seriously. Many people are quick to write off symptoms of SAD as the winter blues or just a temporary problem that one can tough out. Without any treatment, however, symptoms are likely to become more severe. In addition, many symptoms of seasonal affective disorder overlap with symptoms of other mood disorders and medical conditions. So, a clinical diagnosis is important to address any of the following:
- Feeling sad or depressed most of the day on most days.
- Loss of interest in activities you normally enjoy.
- Changes in appetite, including overeating, weight gain, and cravings for sugary foods and carbohydrates.
- Frequent fidgeting or inability to sit still, or decreased movements, slowed speech, and sluggishness.
- Difficulty concentrating or making decisions.
- Thoughts of suicide or self-harm.
- Increase in alcohol or drug use, or risk-seeking behavior.
- Insomnia or frequent oversleeping.
- Fatigue and loss of energy.
- Feeling worthless, hopeless, or guilty.
- Mood swings and irritability.
- Anxiety and repetitive thoughts.
Treatments for SAD
While it is normal to have occasional days when you feel down, these feelings should not disrupt your daily life. SAD may also have a lasting impact on your health. That’s especially true if you have self-medicated your symptoms with alcohol or recreational drugs, experienced significant changes in your weight and sleep habits, or have experienced a strain on your relationships because of seasonal depression symptoms.
There are several effective approaches to treating seasonal affective disorder. These may be used individually or in combination with each other. It’s important to work closely with a mental health professional to determine the most appropriate therapies for your needs.
- Phototherapy – Phototherapy, or light therapy for SAD involves sitting in front of a bright light box for about 20 minutes per day, usually first thing in the morning. Most people will see an improvement in symptoms within a week with minimal side effects.
- Talk therapy – Visiting a therapist can help address all forms of depression, including seasonal affective disorder. Among other possible benefits, talk therapy can help you identify negative thoughts that may be worsening your mood and outlook, learn healthy ways to cope with stress, and adjust your lifestyle to cope with seasonal and environmental changes.
- Medication – Particularly for individuals with severe depressive symptoms, antidepressant medication can be effective.
Seasonal affective disorder is just one of many challenges you may face for your mental health this winter as the pandemic continues to disrupt daily life. Integrated Behavioral Health is here for you and your family, with therapy available via telemedicine to residents of Northern Alabama and Southern Tennessee. New patients may call our office to arrange appointments at (256) 701-5651.