Have you noticed general lower energy, and are feeling sad more often now that the days are shorter, and the weather is colder? If so, you may have a mood disorder called seasonal affective disorder (SAD). SAD is a form of depression triggered by circumstances connected to seasonal changes, like fewer hours of sunlight, but it is more than just the winter blues.
What Is Seasonal Affective Disorder?
SAD more commonly starts in the fall or winter, and often lasts until April or May. SAD affects about 5% of Americans, and it is four times more common in women than men. SAD is a subcategory of depression disorders, meaning symptoms of seasonal depression generally align with those under the broader depression umbrella.
Symptoms include, but are not limited to:
– Persistent feelings of hopelessness
– Avoidance of social situations and/or increased sensitivity to social rejection
– Body aches
– Cravings for carbohydrates
– Overeating and/or binge eating
– Decreased activity level
– Fatigue and daytime sleepiness
– Irritability
– Decreased sex drive
– Tiredness
– Trouble concentrating
– Sleep disturbances
– Weight gain
The cause of SAD is still debated among experts, but some research suggests that disruptions of your internal body clock (circadian rhythm) associated with the change in amount of daylight, resulting in more production of melatonin (a hormone that regulates the sleep-wake cycle), is significantly responsible for triggering SAD symptoms. Other research offers evidence that dysregulated serotonin levels and/or low vitamin D levels are primarily responsible for SAD. Additionally, if you have a family history and/or have been diagnosed with depression or bipolar disorder, you are more susceptible to be affected by SAD.
Treating Seasonal Affective Disorder
You may not think you need medical attention, but if SAD is causing you distress or difficulties in your everyday functions, you should seek help from a doctor or therapist. Like with other forms of depression, there is no single treatment for SAD. Getting help generally includes consulting with a care team to determine which combination of treatments and supportive solutions are best for you.
Some options for coping with SAD include:
Psychotherapy therapy – During psychotherapy therapy, you discuss your feelings and symptoms with a licensed mental health professional. Cognitive Behavioral Therapy (CBT) is the most common form of psychotherapy utilized in treating SAD. Your therapist can help you figure out what’s causing your depression and help you find ways to manage symptoms.
Medicinal treatment – Doctors may prescribe antidepressants, mood stabilizers, or antipsychotics. These focus on some of the chemicals in your brain to help control your depression. Medicines may take a while to work, and you may need to try a few different types before finding the right one. Your doctor will monitor you for side effects.
Light therapy – Getting enough light is important to combat the effects of SAD. Try to get outside as much as possible during the day and take advantage of what sunlight is available. Light therapy boxes can also help as they mimic sunshine while filtering out harmful UV rays. The light from the therapy boxes is brighter than regular light bulbs. To help with SAD symptoms, try sitting in front of a lightbox for approximately 20 minutes a day.
Increase vitamin D – If you live in the Northeast, you cannot get enough vitamin D from just sunlight alone during the winter months when the sun is lower in the sky. The recommended daily allowance for vitamin D is 600 IUs per day. If you are over the age of 70, you should try to get 800 IUs per day. Talk to your doctor about testing your vitamin D levels and if supplements would be right for you.
Exercise regularly – Exercise can help alleviate SAD symptoms, as it does with other forms of depression. Exercising outdoors during the day can be even more helpful as it gets you out into the daylight.
It is important to remember that SAD is a form of depression. If you experience symptoms that are affecting your quality of life, talk to your primary care provider or a mental health professional as effective treatments are available.
If you or someone you know has thoughts of suicide or self-harm, get help right away. You can call or text 988 for help. You can also reach mental health professionals online by chatting at 988Lifeline.org.
by Jackie Zielewicz, LCSW
Behavioral Health, UPMC
Jackie Zielewicz, LCSW, is with UPMC Behavioral Health and sees patients at UPMC Williamsport Divine Providence Campus, 1100 Grampian Blvd, Williamsport. To schedule an appointment with Jackie, call 570-320-7525. For more information, visit UPMC.com/BehavioralHealthNCPA.
