Do you notice a change in your mood each fall as the mornings start to stay dark a little longer and the hours of daylight get shorter? While it might just be a case of the winter blahs that everyone gets from time to time, it could be something a little more serious – a pattern of depression that shows up each year in the fall or winter and lifts when spring returns. That pattern is called seasonal affective disorder (SAD).

 

What is Seasonal Affective Disorder (SAD)?

As the name suggests, seasonal affective disorder is a form of depression that follows a seasonal pattern. It usually begins in late fall or early winter and lasts until spring or summer – although there are some people who experience the reverse, with depression starting in spring or summer.

SAD isn’t a character flaw or an overreaction to cold weather, and it’s certainly not all in your head. It’s a recognized mental health condition, and it’s believed it tied to how our bodies respond to changes in daylight.

 

Why Does it Happen?

While the exact causes aren’t fully understood, there are several factors that seem to play a role:

• Less sunlight = body clock disruption. Shorter days can throw off your circadian rhythm, which is the internal clock that regulates sleep, mood, and energy.
• Dips in serotonin. Serotonin is a brain chemical that helps regulate mood, and reduced sunlight is linked to lower serotonin activity.
• A shift in melatonin. Earlier sunsets mean your body produces more melanin, which can make you feel sluggish and sleepy.
• Other disorders. SAD is more common in people who already have depression or bipolar disorder. A family history of SAD also increases the chances.

Did you know? SAD also tends to be more common the farther you live from the equator, since that affects the amount of daylight you have.

 

What Does SAD Look Like?

SAD is a form of depression, so it shares many of the same symptoms. However, SAD has a few signs that may surprise you:

• Blue mood most of the day, almost every day
• Feeling like you can never get enough rest
• Craving comfort foods and gaining weight
• Feeling heavy or weighed down in your arms and legs
• Pulling away from friends and family
• Trouble concentrating
• Irritability or feeling flat and numb rather than sad

Many of the signs look like hibernating, rather than sadness – and that’s one of the reasons SAD sometimes goes unrecognized.

 

Is it SAD – or is it the Winter Blues?

Most people feel a little slower in the winter, and that’s normal. SAD is more intense and impactful than that. Ask yourself these questions:

• Does this happen every year around the same time?
• Is it affecting work, relationships, or daily life?
• Does it last more than a day or two?
• Does it seem to get better with a change of season?

If these things sound familiar, you may want to talk to a professional who can help you formulate an action plan.

 

How Do You Navigate SAD?

Luckily, SAD is one of the most treatable forms of depression, and there are several options for treatment.

Light Therapy

A light therapy box is one of the most common treatments. The light therapy box emits bright light that’s designed to mimic sunlight. Typically, it’s used for 20-30 minutes in the morning, right after waking. You can find boxes made especially for SAD, but be sure to talk to your provider first, especially if you have other mental health conditions.

Therapy          

Cognitive behavioral therapy (CBT) can be adapted to treat SAD. It helps you identify thoughts and behaviors that make winter more difficult and replace them with strategies that actually work. Research suggests that the benefits of CBT can last longer than light therapy alone.

Medication

For some people who suffer from SAD, an antidepressant is the right choice. Some people even start it before symptoms typically begin each year. You and your provider can determine if medication is a good fit for your SAD.

 

How Can You Help Yourself?

While these habits won’t replace treatment, they can make a difference in how you’re feeling:

• Spend time outside early in the day. Even when it’s cloudy, outdoor light is brighter than indoor light. Sit outside for awhile or take a morning walk.
• Stick to a sleep schedule. Go to bed and wake at consistent times – it helps to steady your body clock.
• Get moving. Exercise is always good for your mood, but it’s especially helpful to do it at a time when your motivation is at its lowest.
• Make plans and stick to them. Isolation can make things worse.
• Make a plan. If you know SAD affects you around the same time every year, start implementing these habits before it actually hits.

When Should You Seek Help?

If your depressed mood gets in the way of daily life, reach out for help sooner rather than later. SAD is common and treatable, so remember – you don’t have to face it alone.

 

If you need support, call 402.545.0500 today to make an appointment with a licensed therapist who can help you navigate SAD.