Do certain times of year—particularly the winter—get you down? On the surface, this is neither unusual nor alarming. However, Seasonal Affective Disorder (SAD) is a thing, and it is a diagnosable form of depression. SAD can occur during the summer months, but this mood disorder almost always kicks in by late fall and continues through the darker, colder winter months.
Full-blown SAD affects roughly 11 million Americans per year. I say “roughly” because it can get underreported and/or inadvertently lumped in with traditional depression. Then, a milder version—typically referred to as “winter blues”—impacts another 25 million annually. So, how can you figure out what’s going on?
How to Recognize Seasonal Depression
In its initial phase in the late fall, symptoms may be too mild to concern you. As winter progresses, so do the signs and symptoms. Here is some of what to watch for:
Feeling sadness for most of nearly every day
No longer interested in activities that once interested you (including sex)
Craving junk food
Overeating and gaining weight
Low energy
Inability to concentrate
Sleep disturbances (most commonly, oversleeping, but those with summer SAD often experience insomnia)
Feelings of hopelessness and worthlessness
Thoughts of death, dying, and suicide
What Causes SAD?
Specific causes for SAD have not been identified, but factors are believed to include the following:
The change of seasons and reduction of sunlight can disrupt levels of important chemicals like serotonin and melatonin. This will result in mood changes.
In addition, less sunlight has been known to throw off one’s internal biological clock.
Some risk factors to consider:
SAD impacts women more than men and younger adults more than older adults.
Those with major depression or bipolar disorder are at greater risk.
Family history is a factor. Having relatives with SAD (or other forms of depression) makes you more likely to struggle with it.
Less sunlight often means less vitamin D in your body. This can lead to a decrease in the aforementioned serotonin.
Geography matters. The further you live from the equator, the less sustained sunlight and the higher risk of SAD.
How to Combat Seasonal Depression
If you’ve come to realize that the approach of winter does not agree with you, take steps in preparation. These can include:
Making outdoor plans in advance. Maximize your time out in fresh air and, most importantly, sunlight. Whenever possible, make those plans active. Exercise is a proven way to lift your mood. Also, if SAD is making you gain weight, movement will help balance that out. Also, invite others along on these outings. Quality social time is another valuable bulwark against depression.
Artificial light therapy. Invest in products like dawn simulators and lightboxes. They can keep your circadian rhythm on track and help fend off SAD.
Create and adhere to a routine. When the sun’s patterns shift, it can throw off your bedtime and waking times. Left unchecked, this can turn into a vicious cycle. So, for starters, set up a firm sleep schedule. Build around that sleep schedule by creating other life routines that keep you in a rhythm.
Talk with your doctor about vitamin D. If there’s less sun available, make sure you’re getting enough via diet or supplementation. Get expert advice and then stick to it.
Speaking of Expert Advice…
Treatment for any kind of depression requires professional help. Working with a therapist is the ideal starting point. Your weekly sessions will offer you solace and space to share. You can better understand what you’re feeling and why. Best of all, you’ll work together to cultivate new approaches to address and manage Seasonal Depression. Let’s connect soon and talk more about this.