About 5% of adults in the United States experience seasonal affective disorder (SAD). SAD is a form of depression that causes similar symptoms to what you’d experience with major depressive disorders. Symptoms of SAD most commonly appear during the fall and winter, when sunlight levels decrease, and improve during the spring. In rare instances, SAD symptoms can worsen during the summer months instead. [American Psychiatric Association]
Seasonal affective disorder is more than just experiencing winter blues. It impacts your everyday life because it reduces your energy levels, causes mood changes severe enough to interfere with work and family responsibilities, and affects your sleeping patterns. [American Psychiatric Association] Seasonal affective disorder is treatable, however, with approaches like light therapy, talk therapy, lifestyle changes, and medications offering relief to many with the condition. [American Psychiatric Association]
Understanding Seasonal Affective Disorder: Symptoms and Causes
Healthcare providers do not classify SAD as a separate disorder; instead, it belongs under the umbrella term of “depression,” with symptoms beginning usually during the fall and winter months. The symptoms are similar to major depressive disorder and include:
- Having problems with sleep
- Feeling agitated or sluggish
- Having low energy
- Feeling depressed most of the day
- Experiencing concentration issues
- Feeling hopeless
- Losing interest in favorite activities
- Experiencing changes in appetite
- Experiencing changes in sleeping patterns
People with winter-pattern seasonal affective disorder may also experience symptoms like [National Library of Medicine]:
- Weight gain
- Oversleeping
- Social withdrawal
- Overeating
Although summer-pattern seasonal affective disorder is rare, some people experience this version of SAD. Symptoms are different from winter-pattern SAD and may include [National Library of Medicine]:
- Weight loss
- Insomnia
- Agitation
- Episodes of violent behavior
- Anxiety
The cause of seasonal affective disorder is unclear, but as with other types of depression, scientists assume that people with SAD have reduced activity of a brain chemical called serotonin.
Serotonin regulates mood. Sunlight affects the molecules that regulate serotonin levels, but people who have SAD struggle with this regulation. This leads to decreased serotonin levels in the winter. [National Library of Medicine]
Another potential cause of seasonal affective disorder is the overproduction of melatonin, a hormone that regulates the sleep-wake cycle. Melatonin and serotonin regulate the body’s daily rhythms, so if you struggle to balance these two chemicals, your body can’t get used to the changes in sunlight exposure you experience during different seasons. [National Library of Medicine]
Treating Seasonal Affective Disorder: Daily Habits To Turn To
Medications might be an option if you find yourself struggling through your days. Antidepressants, especially selective serotonin reuptake inhibitors (SSRIs), may help with mood stabilization.
Adding more vitamin D to your diet can also help. Vitamin D, called the sunshine vitamin, plays a role in promoting serotonin activity. People with vitamin D deficiencies are more likely to experience seasonal affective disorder. [National Library of Medicine]
Some lifestyle changes also aid in managing SAD. One change you can make is to spend more time outdoors. Even if the day is cloudy or cold, you’ll still get natural light. You can enjoy more benefits if you go outdoors within two hours of waking up. [National Library of Medicine]
Physical activity is another vital component of treating SAD. Exercise helps release stress and anxiety while boosting your mood because it triggers serotonin.
You also need to get a healthy amount of sleep each night. It’s common for people with SAD to experience changes in their sleeping patterns, so sticking to a routine helps. People with winter-pattern SAD often nap or oversleep, affecting their natural rhythms and potentially worsening SAD symptoms. [National Library of Medicine]
Your nutrition is also important for your mental health. Eating foods that cause inflammation, like those high in salt and sugar, increases your chances of developing depression. Instead, choose foods rich in vitamins and minerals, like fish, fruits, and vegetables. Avoid alcohol, which is a depressant.
Make your environment brighter. If possible, sit by windows in your home or office and open your curtains and blinds wide. If you live somewhere that doesn’t receive much sunlight, consider getting a full spectrum light box. By sitting in front of it for about 20 minutes a day, you could start to experience mood improvements. [American Psychiatric Association]
Managing Life With Seasonal Affective Disorder
If you struggle with seasonal affective disorder, making changes to your daily life may help reduce symptoms. Simple habits, such as eating healthy meals and making sure you go outside every day, could make a difference.
However, any time you find yourself struggling with your mental health, consider turning to professionals for help. By reaching out to a therapist, you can get the guidance you need to start feeling more like yourself again.
Resource Links:
- “Seasonal Affective Disorder (SAD)” via American Psychiatric Association
- “Seasonal Affective Disorder” via National Library of Medicine
- “Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches” via National Library of Medicine
- “Melatonin in Mood Disorders” via National Library of Medicine
- “Treatment of Seasonal Affective Disorders” via National Library of Medicine
- “Seasonal Affective Disorder” via Johns Hopkins Medicine
- “How to increase serotonin in the human brain without drugs” via National Library of Medicine
- “Dietary inflammatory potential and the incidence of depression and anxiety: a meta-analysis” via National Library of Medicine
