Seasonal affective disorder (SAD) is a type of depression triggered by the change of seasons. It begins in late fall and continues until the spring. SAD is more than just the winter blues, and it affects more women than men.
This article discusses why more women are affected, how to recognize symptoms, and what you can do to treat it.
What Is Seasonal Affective Disorder?
Many people start to feel a little down or experience the “winter blues” when the season changes from fall to winter – when the daylight decreases and it gets colder. Seasonal affective disorder is more than just the winter blues because it’s severe enough to interfere with your everyday life. It affects how you think, feel, and interact with your friends and family. It’s a type of depression with a unique seasonal pattern that requires specialized treatment. Recognizing the unique signs and symptoms can help you identify that you may have it so you can get help.
Signs and Symptoms
Some symptoms of SAD are the same as major depression, such as:
- Feeling tired and having low energy levels
- Losing interest in things you once enjoyed
- Difficulty sleeping or severe changes in sleep patterns
- Anxiety and agitation
- Feeling worthless
- Feeling hopeless
- Persistent, sad mood or feeling “empty” for at least two weeks
- Thoughts of death or suicide
But some symptoms are unique to the seasonal change, such as:
- Sleeping too much
- Overeating and craving more carbohydrates
- Weight gain
- Social withdrawal during the winter months
It’s important to talk to a trusted healthcare provider if you’re experiencing any of these symptoms. Getting treatment early can prevent it from getting worse.
If you’re having thoughts of suicide, you can call 911 or call or text the Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org.
Causes
The exact cause of SAD is unclear, and more research must be done to understand it fully.
Researchers do know that many people with it have:
- Low serotonin levels (a chemical in your brain that helps regulate mood)
- High melatonin levels (a hormone that helps you with sleep/wake cycles)
- Vitamin D deficiency
Vitamin D promotes serotonin activity in the brain, and when there is less sunlight, people produce less vitamin D, which can decrease the amount of serotonin in the body. Changes in serotonin and melatonin levels disrupt your normal daily rhythms, particularly your sleep-wake cycle.
All of these factors make it hard to regulate your sleep, mood and behavior and are believed to be reasons people experience SAD.
Treatment of Seasonal Affective Disorder
Recognizing that you have SAD is important because it’s a depression that’s related to seasonal changes, so it requires a specialized treatment.
Here are some of the best treatment options for it.
Light therapy
Light therapy is one of the most common treatments for SAD, and it’s a fairly simple one to do. Working with a healthcare provider, you’ll get a specialized light to sit in front of daily. Lights are made specifically for this treatment, so it’s important to get the right one. The light is about 20 times brighter than regular indoor light and filters out damaging UV light.
The light imitates natural outdoor light. Sitting in front of this light every morning decreases melatonin, helping you feel more awake and increasing serotonin to regulate mood. Most people describe symptom improvement within a few days to a few weeks.
If you have certain eye diseases or are on medications that make you more sensitive to light, you may not be a good candidate for this therapy or you may need to do it under close medical supervision.
Therapy or counseling
Similar to other mood disorders, talking to a therapist can help. Cognitive behavioral therapy (CBT) is a specific type of therapy that helps you become more aware of negative thoughts and behaviors. It teaches you skills to challenge and even change thoughts and behaviors that aren’t serving you.
Cognitive behavior therapy for SAD can help you:
- Identify negative thoughts related to the winter season
- Learn to identify problematic thought patterns
- Engage in activities that will help boost your mood
- Learn coping strategies to help manage symptoms
Vitamin D supplementation
Many people with seasonal affective disorder live in parts of the world where sunlight is very limited, making them vitamin D deficient. If you’re wondering if you need a vitamin D supplement, your healthcare provider can check your level with a simple blood test.
If your provider recommends vitamin D, it’s a cost-effective, easy way to treat your SAD. You can get it prescribed to you or you can get it over the counter at your local pharmacy or grocery store.
Antidepressant Medication
If your symptoms are severe or you’ve tried other treatment options that didn’t work, trying an antidepressant is another option. Antidepressants can help your brain produce more chemicals (neurotransmitters) that help you feel better. Or they can increase your mood by helping your brain utilize your neurotransmitters better.
If you feel you need more help, talk with your doctor about antidepressants to see if it’s right for you.
Why Are More Women Affected?
Seasonal affective disorder affects everyone, but 4 out of 5 are women. More research needs to be done to understand why, but there is one theory that fluctuating estrogen levels can increase the risk for it. Since women have more estrogen, they’re more likely to be affected.
Some young girls start having symptoms in adolescence, but most women will start having symptoms in their 20s or 30s.
If you’re struggling with seasonal affective disorder, seek help from a trusted healthcare provider. The treatment options are safe, effective and most are easy to do. You don’t have to suffer alone. With help and guidance, you can manage your symptoms and start to feel better this winter.
Sources
Seasonal Affective Disorder: National Institute of Mental Health
