Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons – it's also sometimes referred to as "winter depression" because its symptoms usually begin in the fall and continue into the winter. Once the spring arrives, symptoms start to improve, and by summer, there are usually no remaining signs of the disorder.
Symptoms of SAD
SAD symptoms are comparable to non-seasonal depression, only they tend to be more intense. Common symptoms include:
Low energy
Difficulty concentrating
Changes in appetite or weight
Changes in sleep patterns
Feeling hopeless, worthless, or guilty
Irritability
Social withdrawal
Loss of interest in activities once enjoyed
Causes of SAD
The exact cause of SAD is unknown, but there are several theories:
Reduced Sunlight: During the fall and winter, there's less sunlight, which can disrupt your body's natural sleep-wake cycle and lead to decreased serotonin levels, a chemical that affects mood.
Circadian Rhythm Disruption: Changes in seasons can also disrupt your body's internal clock, which can lead to problems with sleep, energy levels, and mood.
Melatonin Imbalance: Melatonin is a hormone that helps regulate sleep. During the fall and winter, your body may produce too much melatonin, which can lead to fatigue and low mood.
Coping with SAD
If you think you might have SAD, it's important to talk to a doctor or mental health professional. They can help you determine if you have SAD and recommend treatment options.
Here are some things that can help you cope with SAD:
Light Therapy: Light therapy involves exposure to a special type of light that mimics sunlight. It can be very effective in improving SAD symptoms.
Medications: Your doctor may prescribe medication to help improve your mood, such as antidepressants or melatonin supplements.
Talk Therapy: Talk therapy can help you learn to manage your SAD symptoms and improve your overall well-being.
Lifestyle Changes: Making some lifestyle changes can also help you cope with SAD. These changes may include:
Getting regular exercise
Eating a healthy diet
Getting enough sleep
Spending time in nature
Avoiding alcohol and drugs
Remember, you are not alone.
SAD is a common condition, and there are effective treatments available. If you are struggling with SAD, talk to a doctor or mental health professional. They can help you get the support you need.
If you, or someone you know, struggles with a mental health issue… please seek a mental health professional. If you are in a crisis and need help immediately, text “HOME” to 741741 to be connected with a trained volunteer at Crisis Text Line. Crisis Text Line provides free, 24/7 support. There is hope. Take your mental health seriously.
You are loved.
Dr. Ray Reynolds
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Additional Resources
National Institute of Mental Health: Seasonal Affective Disorder (SAD)
American Psychiatric Association: Seasonal Affective Disorder (SAD)
National Alliance on Mental Illness (NAMI): Seasonal Affective Disorder (SAD)
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