As the days grow shorter and the temperature drops, many of us notice changes in our mood and energy levels. For some, these changes go beyond the typical "winter blues" and develop into Seasonal Affective Disorder (SAD)—a form of depression that follows a seasonal pattern, most commonly occurring during the fall and winter months.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that's related to changes in seasons. While it typically begins in late fall or early winter and lifts during the spring and summer months, some people experience a less common form that occurs during the summer months. SAD is more than just feeling a bit down about cold weather—it's a clinically recognized condition that can significantly impact daily functioning and quality of life.

Common Signs and Symptoms

The symptoms of SAD mirror those of major depression but occur in a seasonal pattern. Common symptoms include:

Persistent low mood: Feeling sad, hopeless, or down most of the day, nearly every day
Loss of interest: Decreased interest in activities you once enjoyed
Low energy and fatigue: Feeling sluggish and lacking motivation
Sleep changes: Oversleeping or difficulty waking up in the morning
Appetite changes: Craving carbohydrates, overeating, and weight gain
Difficulty concentrating: Trouble focusing on tasks or making decisions
Social withdrawal: Wanting to isolate or "hibernate" during winter months
Feelings of worthlessness: Experiencing guilt or negative thoughts about yourself

What Causes SAD?

While the exact cause of Seasonal Affective Disorder isn't fully understood, several factors are believed to contribute:

Reduced sunlight exposure: Less daylight can disrupt your body's internal clock (circadian rhythm), leading to feelings of depression
Serotonin levels: A drop in serotonin, a brain chemical that affects mood, may play a role in SAD. Reduced sunlight can cause a drop in serotonin levels
Melatonin disruption: The change in season can disrupt the balance of melatonin, which affects sleep patterns and mood
Vitamin D deficiency: Reduced sun exposure can lead to lower vitamin D levels, which may affect serotonin activity

Who Is at Risk?

Certain factors can increase your risk of developing SAD:

Living far from the equator where there's less sunlight in winter
Having a personal or family history of depression or bipolar disorder
Being female (women are diagnosed with SAD more often than men)

Treatments and Mindset Shifts

The good news is that SAD is treatable. What if we shifted our mindset, like many cultures that experience longer days of darkness for “wintering” and embracing our bodies response, slowing down, resting, and reflecting. I suggest the podcast, Wintering on NPR to learn more.

Light therapy (phototherapy): Daily exposure to a special bright light box that mimics natural outdoor light can help regulate your circadian rhythm and improve mood
Vitamin D supplementation: Since vitamin D deficiency may be linked to SAD, supplementation might help improve symptoms
Lifestyle modifications: Regular exercise, maintaining a consistent sleep schedule, and maximizing natural light exposure can all help
Community: Scheduling time with loved ones, joining social engagements, like a book club in the evenings, to help us connect

Self-Care Strategies to Manage SAD

In addition to professional treatment, these self-care strategies can help you manage symptoms. Rather than blaming ourselves for being unmotivated in the winter, what if we accepted that our own bodies, which crave rest and hibernation, were at odds with the demands of labor, without productivity guilt.

Get outside: Even on cloudy days, outdoor light can help. Try to spend time outside, especially in the morning
Exercise regularly: Physical activity helps boost mood and energy levels
Maintain social connections: Combat the urge to isolate by staying connected with friends and family
Create a bright environment: Open blinds, light candles, trim tree branches that block sunlight, and sit near windows when possible
Practice stress management: Use techniques like meditation, yoga, or deep breathing to manage stress. Read more on 5 free apps to support your mental wellbeing.
Stick to a routine: Maintain good sleep hygiene and meal times to help regulate your circadian rhythm
Plan enjoyable activities: Schedule things to look forward to during the winter months, hobbies, or reading

When to Seek Professional Help

If you're experiencing symptoms that:

Last for several consecutive days
Interfere with your relationships, work, or daily activities
Lead to social withdrawal or isolation
Include thoughts of self-harm or suicide

It's important to reach out to a mental health professional. SAD is a legitimate medical condition that responds well to treatment—you don't have to suffer through it alone.

Moving Forward

Seasonal Affective Disorder can make the winter months feel overwhelming, but with proper diagnosis and treatment, you can manage your symptoms and maintain your quality of life year-round. If you suspect you might be experiencing SAD, don't dismiss it as just "winter blues." Reach out to a healthcare provider or therapist who can help you develop a personalized treatment plan.

Remember, seeking help is a sign of strength, not weakness. With the right support and strategies, you can find light even in the darkest months of the year.

If you're struggling with Seasonal Affective Disorder or other mental health concerns, Revealing Life Holistic Therapy offers compassionate, evidence-based care to help you navigate life's challenges. Contact me today to learn how I can support your mental health journey.

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Understanding Seasonal Affective Disorder: When Winter Blues Become Something More