By Kyle Turner, LGPC

READING TIME: 5 MINUTES

As the trees shed their leaves, the days get shorter, and everyone in Maryland collectively forgets how to drive a car in the face of a smattering of flurries, many people notice shifts in their mood and energy levels. If you’re one of the multitude of people feeling the oppressive weight of the season, you might be looking at a case of Seasonal Affective Disorder (SAD). While it may sound like it was reverse-engineered just for its pithy acronym, SAD is a real condition that typically emerges during the fall and winter months when daylight hours are shorter (though some individuals can even tangle with SAD in the summer). Understanding SAD, its causes, and its treatment options can empower individuals to manage their symptoms and maintain mental well-being. Ready to learn more?

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a subtype of depression that follows a seasonal pattern. 

Symptoms often include:

·     Persistent feelings of sadness or hopelessness

·     Fatigue and low energy

·     Difficulty concentrating

·     Changes in appetite or weight (often craving carbohydrates)

·     Sleep disturbances (usually oversleeping)

·     Loss of interest in activities once enjoyed

In severe cases, individuals with SAD may experience thoughts of self-harm or suicide.

What Causes Seasonal Affective Disorder?

The exact causes of SAD are not fully understood, but researchers have been digging into its effects for almost four decades now. Here are some of the potential mechanisms they’ve identified:

1.   Reduced Sunlight Exposure: Decreased daylight disrupts the body’s internal clock (circadian rhythm), potentially leading to feelings of depression (Wehr et al., 1987). This is likely why states like Maine, Vermont, and New Hampshire have a higher prevalence of depression than their more southern counterparts (CDC, 2015).

2.   Serotonin Levels: Sunlight affects serotonin, a neurotransmitter associated with mood regulation. Lower light exposure may decrease serotonin activity, contributing to depressive symptoms (Lam et al., 1997). If you feel like you’re running out of steam earlier in the winter months, serotonin could be the culprit.

3.   Melatonin Disruption: Longer nights can increase melatonin production, a hormone that regulates sleep.This may lead to excessive sleepiness and fatigue (Lewy et al., 1987). Yet another strike against daylight savings time for anyone keeping track.

4.   Genetic Predisposition: A family history of depression or SAD may increase susceptibility to the condition (Rosenthal et al., 1984).

Who Is at Risk?

SAD can affect anyone, but certain groups are at higher risk:

·     Individuals living in regions with long winters and limited daylight

·     Women, who are more likely than men to experience SAD

·     Young adults, though the condition can occur at any age

·     People with a personal or family history of depression or other mood disorders

Effective Treatments for SAD

The good news is that SAD is treatable, and many individuals experience significant symptom relief through one or more of the following interventions:

1.   Light Therapy: Using a light box that emits bright light similar to natural sunlight has been shown to improve mood and energy levels in individuals with SAD. This treatment is most effective when used consistently in the morning (Terman et al., 1989).

2.   Medication: Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), can be effective for managing SAD symptoms. These medications should be prescribed and monitored by a healthcare professional.

3.   Lifestyle Changes: Regular exercise, maintaining a consistent sleep schedule, and spending time outdoors during daylight hours can help alleviate symptoms. A balanced diet rich in nutrients also supports overall mental health.

4.   Counseling: I’m obviously a bit biased here, but in my professional opinion meeting with a licensed professional is the best way to help you stay on top of your symptom monitoring to ensure that you’re taking adequate time for self-care, recognizing the severity of your symptoms, and practicing healthy coping behaviors and distress tolerance techniques.

When to Seek Help

If you or someone you know experiences symptoms of SAD that interfere with daily life, it is essential to seek professional support. Early intervention can prevent symptoms from worsening and improve quality of life. If you get the sense that your Winter Blues are gestating into something more sinister, reach out to one of our counselors or coaches here at Wellness & Co. and we’ll get you on the right track.

Final Thoughts

Seasonal Affective Disorder is a challenging condition, but it is manageable with the right resources and support. By understanding the causes, recognizing the symptoms, and exploring effective treatments, individuals can take proactive steps to combat the effects of SAD and maintain mental wellness throughout the year.

For more information or to schedule an appointment, contact our practice today. Together, we can make it through another dark winter!

Until next time,

Kyle

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References

·     Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. BRFSS Prevalence & Trends Data [online]. 2015. [accessed Dec 30, 2024]. URL: https://www.cdc.gov/brfss/brfssprevalence/.

·      Lam, R. W., Tam, E. M., Shiah, I. S., & Shilei, C. (1997). Effects of bright light on mood and activity in patients with Seasonal Affective Disorder. American Journal of Psychiatry, 154(6), 894-896.

·     Lewy, A. J., Sack, R. L., Singer, C. M., & White, D. M. (1987). The role of melatonin and light in the human circadian system. Progress in Brain Research, 72, 145-152.

·     Rohan, K. J., Roecklein, K. A., Lacy, T. J., & Vacek, P. M. (2007). Winter depression recurrence: A comparison of CBT, light therapy, and their combination. Journal of Consulting and Clinical Psychology, 75(3), 489-500.

·     Rosenthal, N. E., Sack, D. A., Gillin, J. C., et al. (1984). Seasonal Affective Disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72-80.

·     Terman, M., Terman, J. S., & Quitkin, F. M. (1989). Light therapy for Seasonal Affective Disorder: A review of efficacy. Neuropsychopharmacology, 1(1), 1-22.

·     Wehr, T. A., Duncan, W. C., Sher, L., et al. (1987). A circadian signal of change of season in patients with Seasonal Affective Disorder. Archives of General Psychiatry, 44(10), 874-887.