As the seasons change, some people experience more than just a dip in temperatures; they also experience a significant shift in mood. This phenomenon is known as Seasonal Affective Disorder (SAD), a form of depression that occurs at the same time each year, typically during the fall and winter months when there is less sunlight.

Winter-pattern SAD should not be confused with “holiday blues”—feelings of sadness or anxiety brought on by stresses at certain times of the year. The depression associated with SAD is related to changes in daylight hours, not the calendar. Thus, stresses associated with the holidays or predictable seasonal changes in work or school schedules and family visits are not the same as SAD.

While SAD is more common in colder climates, it can affect anyone regardless of location. Understanding the signs, symptoms, and interventions is key to managing this seasonal mood disorder.

Signs and Symptoms of Seasonal Affective Disorder

SAD can vary in intensity from person to person. The most common symptoms are similar to those of major depression. These symptoms typically appear during the fall and winter and improve or disappear during the spring and summer. The primary signs and symptoms include:

1. Depressed Mood: Feeling sad, down, or hopeless most of the day, nearly every day, during the darker months of the year.
2. Loss of Interest or Pleasure: Once enjoyable activities such as hobbies or social interactions may no longer provide the same sense of enjoyment.
3. Low Energy and Fatigue: Those with SAD often feel unusually tired, lethargic, or sluggish, even with adequate rest. This can lead to a reduced ability to function in general life.
4. Sleep Disturbances: Many individuals with SAD experience increased sleepiness and find themselves oversleeping (hypersomnia). However, others may struggle with insomnia or difficulty staying asleep.
5. Changes in Appetite or Weight: People with SAD often crave carbohydrates, leading to overeating and subsequent weight gain during the colder months.
6. Difficulty Concentrating: Focusing on tasks, making decisions, and staying organized can become more challenging for those affected by SAD.
7. Feelings of Guilt or Worthlessness: A person may feel excessive guilt or worthlessness that seems to have no direct cause.
8. Thoughts of Death or Suicide: In severe cases, individuals may experience thoughts of death or suicide. Immediate professional help is necessary if these symptoms arise.

Brief Interventions for SAD

While SAD can be debilitating, some effective interventions can help alleviate symptoms. Here are some common strategies to manage the condition:

1. Light Therapy: Since SAD is linked to reduced exposure to natural sunlight, light therapy is often the first treatment. This involves sitting near a light therapy box that emits bright light (10,000 lux) to mimic natural sunlight for about 20-30 minutes each morning. This exposure helps regulate the body’s circadian rhythms and increases serotonin levels, which can improve mood.
2. Cognitive Behavioral Therapy (CBT): CBT is a form of talk therapy that helps individuals identify and change negative thought patterns and behaviors. It has proven to be particularly effective in treating SAD by helping people develop coping strategies for managing their mood during the winter months.
3. Medication: In some cases, antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), may be prescribed. These medications can help balance neurotransmitters in the brain and reduce the severity of depressive symptoms. It’s important to consult a healthcare provider to determine if medication is appropriate.
4. Vitamin D Supplements: Low vitamin D levels are common during the winter months due to reduced sunlight and may contribute to SAD. Vitamin D supplements can help correct this deficiency and improve mood in some individuals.
5. Exercise and Physical Activity: Regular physical activity, especially outdoor activities like walking or jogging, can boost mood by increasing endorphin levels. Even a short walk during daylight hours can help mitigate symptoms of SAD.
6. Maintaining a Routine: A regular daily routine can help maintain some normalcy during the winter months. This includes getting up at the same time each day, eating balanced meals, and engaging in enjoyable activities.

Conclusion

Seasonal Affective Disorder is a serious but manageable condition. By recognizing the signs and symptoms early and implementing timely interventions, individuals with SAD can significantly improve their quality of life during the darker months. If symptoms persist or worsen, it’s best to seek professional help to find the most effective treatment plan.

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org . In life-threatening situations, call 911.

For courses related to mental health disorders in general, click here.

Author: Jennifer Walker, RN, MSN, NPD-BC, GERO-BC, NE-BC

Reference

National Institute of Mental Health. (n.d.). Seasonal Affective Disorder.  Accessed: 09.17.24 from: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Torres F.  (2024).  Seasonal Affective Disorder.  American Psychiatric Association.  Accessed: 09.17.24 from:  https://www.psychiatry.org/patients-families/seasonal-affective-disorder