December is here, and so is the need to discuss Seasonal Affective Disorder (SAD). 

As the days grow shorter and the nights longer, you might notice subtle shifts in your mood and energy. Maybe you have found yourself longing for the coziness of bed a little more than usual, or you want to hibernate along with the bears. 

However, the full-form SAD is more than just the usual “winter blues.” In this blog, let’s talk about how it can affect you and what are the best ways to get over it. 

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically occurring during the fall and winter months when daylight hours are shorter. However, some individuals experience SAD during spring and summer, though this is less common.

It’s a serious mental health issue that can significantly impact a person’s mood, energy levels, sleep patterns, and overall quality of life. Symptoms usually begin and end around the same time each year, making it a predictable yet challenging condition for those affected.

According to Cleveland Clinic, approximately 5% of US adults experience SAD, with onset often occurring between the ages of 18 and 30. Women are more likely to be affected by SAD than men, though the exact reasons are still unclear. As compared to people who experience a full form of SAD, 10-20% of Americans may experience a milder form of seasonal mood changes, or winter blues. 

Symptoms of Seasonal Affective Disorder

Symptoms of SAD may include, but are not limited to, the following:

• Persistent feelings of sadness, emptiness, or anxiety
• Hopelessness and pessimism
• Irritability, frustration, or restlessness
• Guilt, worthlessness, or helplessness
• Loss of interest or pleasure in activities
• Decreased energy or fatigue
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep patterns or appetite
• Unexplained physical aches and pains
• Suicidal thoughts or attempts

Additional symptoms specific to winter-pattern SAD can include:

• Excessive sleep (hypersomnia)
• Overeating, particularly craving carbohydrates
• Weight gain
• Social withdrawal or isolation

In contrast, summer-pattern SAD may present with symptoms such as:

• Difficulty sleeping (insomnia)
• Decreased appetite and weight loss
• Restlessness and agitation
• Anxiety
• Aggressive behavior

Good to Know: It’s important to distinguish SAD from the “holiday blues,” which are temporary feelings of sadness or anxiety often linked to specific stressors during the holiday season. SAD, on the other hand, is directly related to changes in daylight hours and can persist beyond the holiday period.

What Causes Seasonal Affective Disorder?

The exact cause of SAD is not fully understood, but several theories say:

Disrupted Biological Clock

Reduced sunlight can disrupt your body’s internal clock and affect your mood, sleep patterns, and hormone levels.

Imbalance of Brain Chemicals

Sunlight plays a role in regulating neurotransmitters like serotonin, which influence mood. Less sunlight can lead to decreased serotonin levels which contributes to depressive symptoms. 

Increased Melatonin Production

Melatonin is a hormone that regulates sleep-wake cycles. In low-light conditions, there is an increase in melatonin production that can contribute to feelings of fatigue and sluggishness associated with SAD. 

Vitamin D Deficiency

Vitamin D, produced by the body when exposed to sunlight, is beneficial for overall health and mood regulation. Insufficient sunlight can lead to vitamin D deficiency, and worsen the symptoms of SAD. 

Negative Thinking Patterns

Individuals with SAD may experience increased stress, anxiety, and negative thought patterns during the winter months. It is not clear whether these thoughts are a cause or a consequence of SAD. 

Who Experiences Seasonal Affective Disorder?

People with a history of depression or bipolar disorder, particularly bipolar II disorder, are more susceptible to Seasonal Affective Disorder (SAD). Individuals with SAD often have co-occurring mental health conditions such as attention-deficit/hyperactivity disorder (ADHD), eating disorders, anxiety disorders, or panic disorder.

SAD may have a genetic component, as it tends to run in families. Individuals with relatives who have other mental illnesses, like depression or schizophrenia, may be at increased risk for developing SAD.

How to Treat Seasonal Affective Disorder?

Treatment for SAD often involves a combination of strategies, such as:

Light Therapy

Light therapy, also known as phototherapy, is a treamtent that involves exposure to artificial light to improve SAD. Here is how it works:

• Light therapy helps regulate your body’s internal clock, also known as the circadian rhythm. This helps improve sleep patterns and mood.
• Exposure to bright light can increase the production of serotonin, a neurotransmitter that plays a crucial role in regulating mood.
• Light therapy can help reduce the production of melatonin, a hormone that promotes sleep. This can help reduce symptoms of fatigue and sluggishness associated with SAD.

How Is Light Therapy Performed?

Light therapy involves sitting near a special light box that emits bright light, similar to natural sunlight. The light box is placed at a specific distance from the user, and the recommended exposure time varies depending on the individual’s needs.

Is Light Therapy for All?

Light therapy is generally safe, but it’s important to consult with a healthcare provider before starting treatment, especially if you have:

• Diabetes or retinal conditions: These conditions may increase the risk of eye damage from light therapy.
• Certain medications: Some medications can make you more sensitive to light, potentially leading to adverse effects.
• Bipolar disorder: Light therapy and antidepressants can trigger manic or hypomanic episodes in individuals with bipolar disorder.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on changing negative thought patterns and behaviors. It is a structured, goal-oriented approach that helps in managing mental health conditions and emotional concerns. 

How does CBT work?

CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected.

Negative thoughts can lead to negative feelings and behaviors, creating a cycle that can be difficult to break. CBT aims to help individuals identify and challenge these negative thought patterns and replace them with more positive and realistic ones.

Antidepressant Medication

In some cases, antidepressants may be prescribed to reduce the symptoms of SAD. Some doctors may also suggest the intake of vitamin D supplements to address potential deficiencies and support overall health.

Prevention of Seasonal Affective Disorder

While you may not be able to completely prevent your first episode of SAD, proactive steps can help manage and potentially prevent future occurrences:

• Begin using a light therapy box in the early fall, before symptoms arise.
• Spend time outdoors daily, even on cloudy days. Natural light can significantly improve mood.
• Prioritize nutrient-rich foods to fuel your body and brain.
• Aim for at least 30 minutes of physical activity three times a week to reduce stress and boost mood.
• Stay connected with friends and family to maintain social support.

By implementing these strategies, you can increase your resilience and reduce the impact of SAD on your overall well-being. You’ve got this!