Every year, approximately 10 million Americans experience Seasonal Affective Disorder (SAD), with another 10-20% suffering from a milder form known as the “winter blues.”
For these individuals, the shorter, darker days of fall and winter trigger a profound shift in mood and energy that can significantly impact daily life—and even have cascading adverse effects on overall health.
Have you been feeling down lately?
How do you know if it’s Seasonal Affective Disorder (SAD)?
Here’s what it is and the top signs—as well as how you can combat it.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a clinically recognized form of depression that follows a seasonal pattern, typically beginning in late fall or early winter and lifting during spring and summer.
While less common, some people experience SAD during the summer months instead.
The condition is notably more prevalent in northern regions, where winter days are shorter and darker. In Alaska, for instance, the prevalence is much higher than in a warmer place, such as Florida.
Seasonal Affective Disorder is intimately linked to our body’s natural circadian rhythms—our internal biological clock that regulates sleep, mood, and hormone production. When exposure to sunlight decreases, several biological changes occur, including:
- Less natural light can lead to increased melatonin, the hormone that regulates sleep.
- Reduced sunlight exposure can lower serotonin, a key neurotransmitter that affects mood.
- Less sun exposure often results in lower vitamin D levels, which has been linked to depression.
8 Signs of Seasonal Depression
Not sure if you have SAD? Here are the eight most common symptoms to watch for:
1. Persistent Low Energy
Your usual activities feel exhausting, and you find yourself struggling to complete daily tasks. Regular rest doesn’t relieve this fatigue and can persist throughout the day. Essentially, you feel completely drained almost all the time.
2. Changes in Sleep Patterns
People with SAD often experience hypersomnia—sleeping much more than usual—though some may have trouble sleeping. You might find it particularly difficult to wake up in the morning or feel drowsy throughout the day.
3. Appetite and Weight Changes
SAD typically brings increased cravings for carbohydrates and comfort foods, often leading to weight gain. You might notice significant changes in your eating habits and regular cravings for sugary or starchy foods.
4. Social Withdrawal
Known as “hibernating,” many people with SAD find themselves pulling away from social situations and preferring to stay home. However, this isolation can further compound feelings of depression.
5. Difficulty Concentrating
Brain fog, trouble focusing, and difficulty making decisions are common symptoms. Work or school performance might suffer as tasks that usually come easily become challenging.
6. Loss of Interest
Activities and hobbies that normally bring joy might feel uninteresting or unfulfilling during the darker months. This can extend to reduced interest in physical intimacy as well.
7. Mood Changes
Beyond just feeling “down,” SAD can bring irritability, anxiety, and feelings of hopelessness. These mood changes are persistent and noticeably different from your usual emotional state.
8. Physical Symptoms
It’s not just all in your head! Some people experience physical manifestations, including headaches, muscle tension, and increased sensitivity to pain. Yet, these symptoms often improve when mood lifts in spring.
How to Fix Seasonal Depression
Seasonal Affective Disorder (SAD) is rarely an isolated condition.
It often connects with other health concerns, making it essential to take a comprehensive approach to managing it.
For example, individuals with anxiety or bipolar disorder may notice that seasonal changes intensify their symptoms, adding to the challenges of SAD.
Similarly, those with autoimmune conditions might be more susceptible due to underlying inflammation or immune system imbalances.
Even cardiovascular health can be impacted, as lifestyle shifts like reduced activity and less nutritious eating—common during seasonal depression—can affect overall wellness.
Addressing SAD effectively means looking at the bigger picture, considering both mental and physical health. By targeting these interconnected factors, you can create a plan to better manage seasonal depression and improve your overall quality of life.
So, here’s how to do that!
1. Light Therapy
Light therapy is one of the most effective treatments for SAD. Using a light therapy box (10,000 lux) for 20-30 minutes each morning can help regulate your circadian rhythm and boost your mood.
For optimal results, use the light box within the first hour of waking, positioning it at eye level or above.
Maintaining a consistent daily routine is essential for results, and choosing a certified device with UV protection. Many people find that morning light therapy becomes as natural a part of their routine as having breakfast!
Related Article: 5 Awesome Benefits of Light Therapy Lamps & Can They Help Depression?
2. Lifestyle Modifications
Several lifestyle changes can significantly impact SAD symptoms, such as:
- Maintaining a Regular Schedule: Keep consistent wake and sleep times, even on weekends.
- Exercising Regularly: Aim for 30 minutes of moderate activity most days, preferably during daylight hours.
- Get Outside: Even on cloudy days, natural light exposure helps; try to get outside within two hours of waking.
- Create a Bright Environment: Keep curtains open, trim trees blocking windows, sit near windows when possible.
3. Dietary Interventions
Your diet plays a vital role in managing SAD symptoms. So, focus on incorporating complex carbohydrates rather than simple sugars, as they provide more stable energy levels throughout the day.
Including omega-3 rich foods such as fatty fish, walnuts, and flaxseeds can support brain health and mood regulation.
Maintaining regular meal times further helps stabilize your body’s internal clock, and many people benefit from vitamin D supplementation under medical supervision, especially during darker months.
Of course, make sure you talk to your doctor about any supplements before you begin taking them!
4. Professional Treatment
Professional treatment can be invaluable in managing SAD. Cognitive Behavioral Therapy (CBT), specifically adapted for SAD, helps change negative thought patterns and develop coping strategies.
Some people find significant relief with antidepressants, particularly SSRIs, while others benefit most from a combination of therapeutic approaches.
Ultimately, working with a mental health professional can help you determine the most effective treatment plan for your specific situation.
5. Preventive Strategies
Being proactive about SAD can reduce its impact. Try these tips:
- Start light therapy before symptoms typically begin.
- Plan regular social activities during winter months.
- Schedule a winter vacation to a sunny location if possible.
- Create a cozy, welcoming home environment with good lighting.
Related Article: 30 Hopeful Affirmations for When You Feel Sad
When to Seek Help
While many people can manage SAD with lifestyle changes, seek professional help if you:
- Feel hopeless or have suicidal thoughts
- Cannot maintain regular daily activities
- Use alcohol or drugs to cope
- Experience symptoms that persist beyond the season
Keep in mind that SAD is a real medical condition, not a character weakness or personal failing. With proper treatment and support, most people with SAD can find significant relief and maintain their quality of life throughout the year.
Read next: Top 8 Books That Can Help With Overcoming Depression
Photo by @noelle-designs on Canva
