Understanding and Coping with Seasonal Affective Disorder
What is S.A.D.?
Seasonal affective disorder (S.A.D.) is a form of depression that becomes evident during winter. However, it's not solely about feeling low during this time but related to brain chemistry alterations due to seasonal temperature and light fluctuations. People with S.A.D. generally undergo mood shifts that impair their ability to perform effectively in their professional or educational endeavors.
Typically, indications of S.A.D. emerge in the winter (typically from December through February) and can persist for months or even years. The cause of S.A.D. isn't known, but an underlying genetic factor is also considered. Besides genetics, exposure to chemicals known as phthalates (which are present in cosmetics, fragrances, food packaging, and vinyl flooring) has also been associated with S.A.D.
What Causes S.A.D.?
The causes of S.A.D. are still unclear, but studies have shown that S.A.D. may be related to changes in the body's production of the neurotransmitter serotonin, which helps regulate mood.
Another factor may also be reduced exposure to sunlight, which can lead to decreased vitamin D production, which has been linked to depression.
Other findings also suggest that changes in the length of daylight during the fall and winter months can disrupt the circadian rhythm, which is the natural cycle of physical, mental, and behavioral changes that the body goes through in a 24-hour cycle that can lead to symptoms of S.A.D.
Environmental factors like stressful life events, such as the loss of a loved one or a relationship, can trigger symptoms of depression, including S.A.D.
Although the exact causes of S.A.D. are not fully understood, these factors are considered that may contribute to its development.
S.A.D. vs. Depression
Sadness is an emotional state reacting to a particular event or circumstance, such as loss, pain, or disappointment. It is a natural response characterized by low or down or decreased appetite. But it is a normal feeling that anyone can have and goes away quickly.
On the other hand, depression is not just feeling sad or down. It's not being upset about something that happened or having a rough day. Even if you feel like this for a few days, it's not depression. It is more than just feeling down for a few days—it's more than just feeling sad and lonely, though those things are a part of it. Depression is a mental health condition that requires treatment and support from friends, family members, and medical professionals.
It is important to remember that Seasonal Affective Disorder (S.A.D.) is not the same as depression. The symptoms of S.A.D. are pretty different from those of clinical depression, and it is possible to have both conditions simultaneously.
Signs of S.A.D.
Seasonal Affective Disorder is characterized by persistent sadness and lethargy between the fall and spring seasons. It gets its name because these feelings occur during autumn and winter, with fewer daylight hours. In most cases, people with S.A.D. experience symptoms such as (1):
Feeling tired all the time
Feeling irritable or agitated
Grouchiness and anxiety
Sleeping too much or too little
Feeling hopeless or worthless
Loss of interest and pleasure in activities formerly enjoyed
Inability to focus
While these symptoms may be associated with depression, they are not considered sufficient to define it as such.
How Do You Get Diagnosed with S.A.D?
The best way to get diagnosed with Seasonal Affective Disorder is by seeing a doctor. The best place to go is a mental health clinic, and they can help you determine if you have Seasonal Affective Disorder. If so, they will recommend some treatment options, including light or cognitive behavioral therapy.
You may also go through a thorough evaluation that includes the following:
Physical exam. Your health provider may ask questions about your health and do a physical exam.
Lab tests. Your healthcare provider may run a C.B.C. (complete blood count) test or check if you have thyroid problems.
Psychological evaluation. A mental health professional asks about your behavior patterns, thoughts, and feelings. A questionnaire may be provided to answer these questions (2).
S.A.D. Treatment
There are several effective treatments for S.A.D. But the four main categories that may be used alone or in combination are (2):
Light therapy
Light therapy, otherwise known as phototherapy, is a treatment option for Seasonal Affective Disorder (S.A.D.), a type of depression that typically occurs during the fall and winter months due to decreased exposure to sunlight.
Individuals with S.A.D. sit in front of a special light box that emits a bright light for a specific amount of time every morning. However, it is essential to remember that light therapy must be utilized only under the supervision of a healthcare professional, as it may lead to side effects and contraindications such as eye strain, headaches, and possible interactions with particular medications.
Psychotherapy
Psychotherapy is another treatment for S.A.D. The most commonly used type of Psychotherapy for S.A.D. is Cognitive-behavioral therapy. This therapy will help you change negative thought patterns and behavior contributing to anxiety. Nature-based treatment can also be helpful, as being outdoors, even with limited sunlight, can help you feel more connected to yourself and the healing, natural world, which has been shown to improve mood.
Medications
Certain medications, such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines, may be prescribed to help reduce anxiety symptoms. However, medication is typically used with therapy for the most effective treatment of S.A.D. It's important to note that medication for S.A.D. should only be used under the guidance of a healthcare professional, as they can have side effects and may interact with other medications. In addition to that, medication is not a cure for S.A.D. and should be used in conjunction with therapy and other treatments for the best outcome.
Vitamin D
People with S.A.D. may have a Vitamin D deficiency. The body produces vitamin D in response to sunlight exposure, and low vitamin D levels have been associated with an increased risk of depression and other mood disorders. In addition, some studies have found that vitamin D supplementation can improve symptoms of S.A.D., although more research is needed to confirm these findings.
Can You Prevent S.A.D.?
There are things you can do to help yourself to prevent or ease the symptoms of S.A.D.
Exercise regularly to improve mood and reduce symptoms of depression.
Exposure to sunlight.
Get outside and connect to the natural world.
Eat healthy foods.
Practice mindfulness techniques.
Engage in activities that can improve your mood and well-being. For example, take painting lessons, watch a movie, or eat at your favorite restaurant.
Spend time with your family and friends.
How To Support a Loved One with S.A.D.?
It is essential to give your loved one the support they need. Give them space and enough time to talk and express themselves freely by active listening. Let your loved one know that you are there for them and care about their well-being. Offer encouragement and validation, and remind them they are not alone. Allot time by doing things together to provide support and connection. For example, please invite them for a hike or a walk in the natural world.
If you know someone feeling depressed during winter and think you might have S.A.D., don't hesitate to encourage them to get help.
It is essential to consult a doctor or seek a therapist about what they think could be causing these symptoms so they can help find solutions that work best for you or your loved one.
Phoenix Rising Centers is here to help should you need to talk to a mental health professional. We’re here to provide a safe space for everyone and provide the right therapy that fits your need.
Resources:
NIMH » Seasonal Affective Disorder. [online] nimh.nih.gov. Available at: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder [Accessed 1 Jan. 1970].
Seasonal Affective Disorder or SAD - Health Encyclopedia - University of Rochester Medical Center. [online] urmc.rochester.edu. Available at: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00755 [Accessed 1 Jan. 1970].
Seasonal affective disorder (SAD) - Diagnosis and treatment - Mayo Clinic. [online] mayoclinic.org. Available at: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722 [Accessed 1 Jan. 1970].
Seasonal affective disorder (SAD) - Diagnosis and treatment - Mayo Clinic. [online] mayoclinic.org. Available at: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722 [Accessed 1 Jan. 1970].