December is Seasonal Affective Disorder (SAD) Awareness Month. SAD is a condition that affects some individuals during the fall and winter months when daylight hours become shorter. Read on to learn more about SAD and find tips to manage it.

Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern. While it is sometimes referred to as ‘winter depression’, SAD may also affect some individuals during the summer months instead.

Symptoms 

Symptoms of SAD may include:

  • A persistent low mood
  • A loss of interest in everyday activities
  • Irritability
  • Feelings of despair, guilt, and worthlessness
  • Feeling fatigued and sleepy during the day
  • Sleeping for longer than usual and having trouble waking up in the mornings
  • Difficulty concentrating
  • Weight gain

Symptoms can be mild to severe, affecting the ability of some to continue their daily activities.

What causes SAD?

While the exact cause of SAD is not entirely known, it is often linked to the reduced sunlight exposure many experience during the fall and winter months when daylight hours become shorter. The prevailing theory is that this lack of natural light may affect the ability of the brain’s hypothalamus to function properly. This may affect:

Melatonin production: melatonin is a hormone the brain produces in response to darkness and is responsible for helping to manage the body’s sleep-wake cycle (it makes you feel sleepy). In those with SAD, the body may produce higher melatonin levels than usual.
Serotonin production: serotonin is a hormone that affects one’s appetite, mood, and sleep. A lack of sunlight may lead to lower levels of serotonin which is linked to feelings of depression.
Circadian rhythm (the body’s internal clock): the body uses sunlight to time a variety of important functions like when you wake up and fall asleep, so the lower levels of natural light exposure during the fall and winter months may disrupt your body’s circadian rhythm.

Some studies also suggest that certain individuals may also be genetically predisposed to SAD.

Treatment Options 

When treating SAD, similar to treating other forms of depression and mood disorders, your doctor may suggest psychotherapy such as cognitive behavioral therapy, or prescribe an antidepressant. But there are some additional treatment options that may benefit those who are affected by SAD:

  • Light therapy: Said to improve the mood of some individuals with SAD, light therapy involves sitting by a special lamp called a lightbox for 30 minutes to one hour each morning. Light boxes produce very bright light that simulates the sunlight some may be missing during the winter months. It is believed that light therapy may improve SAD by encouraging the brain to reduce the production of melatonin, while increasing serotonin levels.
  • Vitamin D: Many of those with winter-pattern SAD are affected by vitamin D deficiency, and some studies show that taking a vitamin D supplement may help alleviate symptoms. (Vitamin D can interact with some medications so always consult your doctor before beginning a supplement regimen.)

Other things that may help manage SAD symptoms include:

  • Trying to get as much natural light as possible
  • Getting regular exercise, especially outdoors during daylight hours
  • Eating a balanced diet
  • Managing stress levels – avoid stressful situations, when possible, and find ways to reduce stress levels in your daily life, this may include engaging in activities like meditation, listening to music, reading, or yoga.

If you think you may be affected by Seasonal Affective Disorder, and are struggling to cope, please talk to your doctor. They will be able to assess your mental health and recommend the appropriate treatments options for you. 

Sources:
https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorde
https://www.cuimc.columbia.edu/news/how-fight-seasonal-depression
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know