Seasonal Affective Disorder: How to Recognize and Manage Symptoms
Medically reviewed by Kira Graves, PhD
Seasonal affective disorder (SAD) is a recurrent major depressive disorder that changes with the seasons. Winter-pattern SAD occurs in the colder, darker months (fall and winter), while the less-common summer-pattern SAD occurs in the warmer, sunnier months (spring and summer).
Symptoms include feeling sad and hopeless, having low energy levels, and sleeping too much or too little.
SAD is more common in people assigned female at birth, younger people, and people who live in northern regions, where the winter months tend to be cold and dark. The exact cause of SAD is unknown but may be related to an imbalance of serotonin in the brain.
Treatment options for SAD include light therapy, antidepressant medications, mental health therapy, and vitamin D supplements.
This article discusses the risk factors, symptoms, and treatment options for SAD.
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Seasonal Affective Disorder: Symptoms at End and Beginning of Year
In seasonal affective disorder, mood changes coincide with seasonal changes. It is a type of depression that affects how you think, feel, and behave. Symptoms of SAD usually start in late fall or early winter and resolve in the spring season.
Symptoms of winter-pattern SAD may include:
Sadness
Hopelessness
Irritability
Frustration
Restlessness
Guilt or unworthiness
Other winter-pattern SAD symptoms may include:
A loss of interest in favorite activities
Low energy
Eating more than normal
Trouble concentrating and remembering
Difficulty with decision-making
Withdrawing from friends and family
Physical aches and pains
Thoughts of self-harm
SAD vs. Winter Blues
SAD is a type of major depressive disorder (chronic depression) and requires medical treatment. The less-serious winter blues are more common and include feeling down and tired, likely due to the colder weather and shorter days. Symptoms often are improved with lifestyle changes.
Explainer
It is possible to experience SAD in the summer and winter. Summer-pattern SAD symptoms include:
Trouble sleeping
Restlessness
Aggression
Low appetite and weight loss
What Helps SAD Symptoms?
Fortunately, SAD is treatable, and symptoms can be addressed with both lifestyle modifications and medical treatment. SAD is a type of depression that interferes with your daily life. If you are concerned that you are experiencing symptoms of SAD, see a healthcare provider.
Lifestyle Modifications
If you have been experiencing SAD symptoms, there are lifestyle modifications that you can make to start feeling better. Because the lack of sunshine seems to be a factor in SAD, focus on spending time outdoors, even on a cloudy day. Aim to go outside daily. Wear sunscreen even in the colder months.
In addition to getting outside, schedule activities that you enjoy and see loved ones when you can. Plan healthy meals that contain wholesome foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
Medical Treatment
There are proven medical treatments that are effective against SAD. Work with a healthcare provider to develop a personalized treatment plan. Options include:
Light therapy: Exposure to a light box 20 times brighter than most indoor lights can help compensate for a lack of natural sunlight during the winter. Experts recommend using the light box daily for 30 minutes from fall until spring.
Psychotherapy: Cognitive behavioral therapy (CBT) helps you learn new habits and ways of thinking and behaving. Aim to meet in group therapy sessions twice weekly for six weeks.
Antidepressant medications: These medications change how the brain produces or uses certain chemicals like serotonin; they may take up to four to eight weeks to work. A provider may recommend a selective serotonin reuptake inhibitor (SSRI) like Lexapro (escitalopram) or Zoloft (sertraline) to enhance your mood. Wellbutrin (bupropion) also treats SAD.
Vitamin D: The body needs natural sunlight to produce vitamin D. These supplements may improve winter-pattern SAD symptoms.
Theories About What Causes Seasonal Affective Disorder
Researchers do not know the exact cause of SAD, but certain theories and risk factors may help to explain it. Millions of people in the United States have experienced some degree of SAD, and the disorder often begins in young adulthood.
Researchers believe that people with SAD may have lowered levels of the following:
Serotonin: Chemical in the brain that regulates mood that may be affected by sunlight
Vitamin D: Vitamin that our bodies get from food and produce when exposed to direct sunlight
Melatonin: A hormone that our bodies need for regular sleep-wake cycles; too much leading to oversleeping and daytime fatigue
Risk factors for SAD include:
Assigned female at birth
Family history of SAD or depression
Live in a northern area with cold, dark winters
History of mental health conditions such as depression, bipolar disorder, anxiety, eating disorder, or attention deficit hyperactivity disorder (ADHD)
Do You Need a SAD Diagnosis to Start Treatment?
Many people with SAD have symptoms that are severe enough to affect their ability to function in their everyday lives. Contact a healthcare provider if you have been experiencing depression symptoms for more than two weeks.
While you wait to see your provider, it is possible to start addressing symptoms immediately. Plan to get outside daily (if you can) for natural sunlight. There are also light-therapy lamps available over the counter and online. Schedule activities you enjoy and see friends and family as often as possible.
Takeaway
If you develop any thoughts of harming yourself or others, seek immediate medical help. Call or text 988 to reach the 988 Suicide & Crisis Lifeline, call 911 if in immediate danger, or go to the emergency department.
Self-Care With Seasonal Affective Disorder
Self-care strategies are an important part of SAD treatment. General depression treatment usually includes incorporating self-care strategies like reaching out to loved ones and social support. To start feeling better in the winter months, consider some of the following:
Go outside as often as possible.
Engage in daily physical activity.
Plan fun or pleasurable activities throughout your week.
Make plans to see friends, family, and loved ones.
Prepare healthy, nutrient-dense meals to help address food cravings.
It’s best to start these self-care strategies before your symptoms start. To lower the risk of winter-pattern SAD, initiate some self-care work in early fall and keep it up throughout the winter.
Summary
Seasonal affective disorder (SAD) is a type of major depressive disorder. The majority of SAD cases follow a winter pattern, and symptoms usually start in late fall or early winter. Symptoms typically include feelings of sadness, hopelessness, and fatigue much of the day for two or more weeks. It is also common to sleep more than usual and no longer find pleasure in favorite activities.
Treatment options for SAD include light therapy, psychotherapy (talk therapy), antidepressant medication, and vitamin D supplements. Self-care strategies to implement include healthy meal planning, daily exercise, and getting outside as often as possible.
Read the original article on Verywell Health.
