December 1st was the start of meteorologic winter. I certainly have noticed the days getting shorter, and I’m watching it snow outside the window as I’m writing this article. This time of year is usually associated with holiday cheer. Unfortunately, for the millions of Americans who suffer from seasonal affective disorder each year, this time of year can bring significant sadness rather than cheer. Today, we will talk more about this important condition.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a common name for a type of depression that occurs at a specific time of year, most commonly during the fall and winter months when daylight hours are shorter. It is now known in the medical community as a major depressive disorder with a seasonal pattern. While it’s not unusual to feel a bit down during the colder, darker months, SAD goes beyond occasional “winter blues” and can significantly impact your daily life.What Causes SAD?
The exact cause of SAD isn’t fully understood, but it’s thought to be linked to changes in sunlight exposure. Shorter days with lower levels of sunlight can disrupt your body’s internal clock (circadian rhythm), leading to chemical changes in the brain. This can include lower levels of serotonin (a mood-regulating neurotransmitter) and abnormal levels of melatonin (a hormone that helps regulate sleep and mood). Vitamin D levels are affected by sunlight and can also impact SAD.
Who is at Risk for SAD?
Risk factors for SAD include living far from the equator, a family history of depression, and having another mood disorder.
What are the Signs and Symptoms of SAD?
Signs and symptoms of SAD can range from mild to severe. They include:
- Persistent sadness or depressed mood most of the day
- Loss of interest or pleasure in activities
- Low energy or fatigue
- Changes in sleep patterns (usually oversleeping but insomnia is also possible)
- Changes in appetite, often craving carbohydrates
- Difficulty concentrating
- Feelings of hopelessness or worthlessness
If you notice these symptoms lasting more than two weeks, especially if they interfere with work, relationships, or daily activities, it’s important to seek help.
How Is SAD Treated?
SAD is treatable, and several effective options are available. They include:
- Light therapy – Sitting near a special light box that mimics natural sunlight can help improve symptoms. Most people see benefits within a few weeks. It is important to talk to your doctor before starting light therapy, especially if you have other health conditions. The type of light box, along with the “dose” and timing of light therapy should be individualized for you.
- Talk therapy – Cognitive behavioral therapy (CBT) is especially helpful for managing negative thoughts and behaviors associated with SAD.
- Medication – Antidepressants may be recommended for severe cases, especially if symptoms do not respond to other treatments. Vitamin D supplements are recommended if your vitamin D level is low.
- Healthy habits – Regular exercise, spending time outdoors, and maintaining a consistent sleep schedule can all make a difference.
When Should You Seek Help?
If you think you may be experiencing SAD, reach out to your healthcare provider. Early recognition and treatment can relieve symptoms and help you feel your best through the winter months. Remember, you’re not alone, and support is available.
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Dr. Anita Bennett MD – Health Tip Content Editor