Changing of the Seasons: What is Seasonal Affective Disorder (SAD) and how do you cope?

Fall is a beautiful time in Michigan! The warm colors and fun activities only add to the magic. However, as we enter the colder months and experience less sunlight, many start to feel the effects of SAD, or Seasonal Affective Disorder. According to the National Institute of Mental Health, SAD is a type of depression that comes with a specific season (usually winter or summer) and can last up to 4-5 months out of the year. Even if you have not been diagnosed with SAD, the colder months of the year can have an impact on anyone. Don’t worry, we have developed tips to help you stay happy and healthy as the leaves, and eventually the snow, begin to fall. 

What is SAD (seasonal affective disorder)?

Symptoms

Researchers have found that SAD can have two patterns: winter SAD or summer SAD. Winter SAD is a common disorder and should not be mistaken for a seasonal funk. This disorder often occurs in those born female at birth and people that live farther north, where there is less sunlight during the winter months. Symptoms of winter seasonal affective disorder can be identified through regular depression symptoms, in addition to symptoms specific to winter SAD. While less common, summer SAD is a form of depression that can be categorized with regular depression symptoms as well as its own specific set of symptoms.

According to the National Institute of Mental Health, symptoms can include:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least two weeks
• Feelings of hopelessness or gloom
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Physical aches or pains, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Thoughts of death or suicide or suicide attempts

For winter seasonal affective disorder, symptoms can also consist of:

• Oversleeping
• Overeating
• Social withdraw, or “hibernating”

Causes

The cause of seasonal affective disorder is still being researched, but there may be several factors that may cause SAD:

• Less light: As we get deeper into the fall and winter, the lack of sunlight may upset our biological clock, leading to symptoms of depression.
• Lack of vitamin D: While we get plenty of vitamin D from the foods we consume, the human body also naturally produces it when we are exposed to sunlight. As we experience less light in the fall and winter, our body has fewer opportunities to create vitamin D, which may also impact the level of serotonin in our bodies. This can result in additional symptoms of depression.
• Serotonin levels: Serotonin is the chemical in our brain that helps regulate our mood. Research shows that when exposed to less sunlight, those with SAD experience lower levels of serotonin.
• Melatonin levels: Some research suggests that melatonin levels affect people with winter seasonal affective disorder as well. Melatonin is the chemical in our brain that regulates our sleep cycle. Those with winter SAD make too much melatonin, resulting in oversleeping during the winter season.

Treatments

It is important to pay attention if this feeling comes on an annual basis; unlike the winter blues, seasonal affective disorder is not something that should be brushed off. Talk to your doctor about available treatments that may work for you. Treatments used for SAD include light therapy, psychotherapy, antidepressant medication, and vitamin D. There is no specific treatment for summer SAD, but research has shown that, when used to treat winter SAD, light therapy and vitamin D work well. Always speak to your doctor so you can develop the treatment plan that fits your needs.

Finding the fun: tips and tricks to help you through the winter months

There is little research on how seasonal affective disorder can be prevented; it is primarily recommended to instead begin treating symptoms before they start. Meaning, those with winter SAD should begin treatment before the fall season, and those with summer SAD should begin treatment before spring begins. In addition to the treatment, there are other things you can do to help lift your mood and manage symptoms of SAD:

• Use a lightbox or “happy light”: if you choose to use a lightbox, start using it before you feel symptoms, usually before fall or spring. DO NOT look into the light when in use; your lamp should be two to three feet away during normal activities like reading, eating, or working. Research shows that taking fifteen to thirty minutes in the morning to use your light box will give the best results; using this treatment later in the day may cause insomnia. Always speak to your doctor about the right treatment for you.
• Cooking/eating healthy: Research shows that depression may cause intense cravings for starchy and sweet foods. While these things are good in moderation, try to maintain a healthy diet that has enough vitamins and minerals to give you the energy you need during the day. Cooking your own meals is also good for your mental health! Aside from being a hobby that many enjoy, cooking can improve self-esteem, maintain social connections, and help you establish or maintain a day-to-day routine. This routine can be important for those experiencing depression, providing balance during what might be a difficult time.
• Exercise: Venture outside when it’s nice out for a walk. If the weather is not cooperating, find ways to stay active indoors such as going to the gym, cleaning, or doing fun activities with the family. Staying active can boost your mood, improve energy, help self-confidence, and increase your motivation to do other things during the day.
• Join the party (group events, hobbies, etc.): Staying active in your social groups is important for your health throughout the year. Spending time with friends who can provide you with support and doing activities you enjoy can boost your mood while also improving energy. Indulging in your favorite hobbies with friends is a great way to maintain social connections while also managing stress through a creative outlet, expressing creativity, and improving confidence. However, not all hobbies have to involve a lot of energy if you’re really feeling down. Simple activities like a movie day with friends or a game night with family has all the same benefits of activities that you may not have the energy for. 

Seek Help

It is always recommended to contact a mental health professional for help with seasonal affective disorder. You can also speak with your doctor about medications or other forms of treatment that may work well for you.

Click here to learn more about the mental health services offered by Genesee Health System.

Source:

• Cleveland Clinic, (2022). Seasonal Depression (Seasonal Affective Disorder), Cleveland Clinic. Seasonal Depression (Seasonal Affective Disorder) (clevelandclinic.org). Accessed August 10, 2024.

• Mayo Clinic, (2021). Seasonal affective disorder (SAD), Mayo Clinic. Seasonal affective disorder (SAD) – Symptoms & causes – Mayo Clinic. Accessed August 10, 2024.

• NIH, (2023). What is seasonal affective disorder?, National Institute of Mental Health. Seasonal Affective Disorder – National Institute of Mental Health (NIMH) (nih.gov).Accessed August 10, 2024.