Seasonal affective disorder: more than feeling sad

During certain seasons of the year, you may notice changes in your energy levels, sleep, and interest in activities.

Seasonal affective disorderor SAD, is a form of depression related to the changes in the seasons. Symptoms usually appear in the fall, persist through the winter months, and eventually disappear in the spring or summer.

Affective disorders are mood disorders that have an impactful change in emotions and affect. Affective disorders significantly affect feelings and responses to emotions.

What are the possible causes of SAD?

Although the exact cause is unknown, it may be related to the reduced amount of sunlight affecting natural chemicals such as serotonin melatonin in your body that determine mood and energy levels and regulate sleep.

SAD is not just a case of diabetes winter bluesa condition that is milder and more common. SAD symptoms are severe enough to make it difficult to function in social, work, and home environments.

How does SAD differ from other forms of depression?

SAD has a seasonal pattern, with recurring episodes occurring more predictably during certain seasons, usually during the winter months. SAD can have a predictable pattern of depression, which is useful for treating the disorder.

The criteria for diagnosing SAD are similar to diagnosing major depression, with seasonal pattern being an important indicator.

Who is most at risk for experiencing symptoms of SAD?

People who live in the northern half of the US, where daylight hours are shorter and there is less sunlight, are at greater risk for SAD. It is estimated that about 1 in 20 people in the northern half of the US may have symptoms indicative of SAD.

Although a person is not born with SAD, it is believed to run in families. It is more common in women, like all depressive disorders.

What symptoms indicate seasonal affective disorder?

On average, SAD lasts about five months per year. Typically, symptoms will develop in October and worsen around the end of daylight saving time, followed by a more drastic decline in November. January and February are usually the months with the most serious complaints symptoms of depression.

• Symptoms of seasonal affective disorder to look out for include:
• Difficulty concentrating
• Feeling persistently tired and fatigued, including a sense of loss of energy almost every day of the affected months
• Feelings of worthlessness
• Loss of interest in things you would normally enjoy, such as hobbies and social activities
• Constantly feeling down or sad
• Sleep disorders, including hypersomnia (sleeping too much) or insomnia (difficulty falling asleep)
• Thoughts of suicide
• Weight changes, including weight gain or weight loss

Are there treatments available for SAD?

Light therapy

Bright light therapy is considered an effective treatment for SAD. Research shows that about half of people who use a therapy box with bright light achieve good results with symptom reduction.

It is essential to meet with a healthcare provider who is familiar with bright light therapy to determine what type of device is needed to be effective, how to set it up correctly, and how much time is required for a light box.

In general, the light box should provide an illumination of 10,000 lux of light and emit as little UV light as possible. The typical recommendation is to use the light box for 20-30 minutes within the first hour of waking.

Some light boxes emit white light, others emit blue light. There is no advantage to one color.

Talking to your healthcare team before using a light box is crucial if your skin or eyes are sensitive to light due to a medical condition or medication.

Medicines

An antidepressant prescribed by a healthcare professional can be an effective treatment option.

Physical activity

Research has shown that twenty minutes of exercise at least three days a week has a comparable effectiveness as taking an antidepressant. Being active can help with serotonin production and improve your mood. Exercising outside during the day increases the effectiveness of the activity.

Cognitive behavioral therapy (CBT)

CBT is an effective treatment for SAD and clinical depression. CBT helps people learn how to manage their symptoms of depression or reduce the severity of symptoms. Talk to your doctor about cognitive behavioral therapy and how to find a counselor skilled in providing cognitive behavioral therapy for depression or anxiety.

Because SAD is related to the changing seasons, its onset can be predicted, allowing a person to better manage their symptoms. If you have SAD, there are preventative measures you can take and steps you can take before severe depression develops.

Remember these tips:

• Be physically active. Exercise helps relieve stress and anxiety. It is essential to stay active during the wintereven if you are tempted to become less active during the colder months.
• Go outside. Spend 15 to 20 minutes outside when the sun is shining. If weather permits, take a walk outside during your lunch break when the sun is at its peak. Sunlight helps adjust your body's internal clock.
• Make your environment bright. Open the blinds and let sunlight into your home. Sit near a window at home or at work.
• Prioritize sleep. Go to bed and wake up at the same time every day, aiming to get seven to nine hours of sleep restful sleep. Excessive napping and oversleeping outside your normal schedule can disrupt your circadian rhythm.
• Stay connected with friends and family. A reduced mood can lead to staying at home and isolating behavior. It's essential to hang out with friends, stay in a routine, and be active both at home and outdoors.
• Take good care of your body and mind. Eat regular, healthy meals. Avoid drugs and alcohol, as they can worsen depression. Manage stress with exercises such as deep breathing, mindfulness and meditation.

If you have a history of SAD, talk to your healthcare team about a plan to better manage your mood during the winter months.