Seasonal Affective Disorder

In most parts of the country October marks the transition of seasons, as the days become shorter, the nights become longer and the temperature starts to drop. For many of us this is a welcome change that comes with the anticipation of new beginnings and the start of the holiday season. For others the changes mark the beginning of a more challenging season marked, not by joy and anticipation, but by sadness, fatigue, trouble concentrating, feeling isolated, low motivation and a loss of connection. The transitioning of seasons in the fall, and in the spring, can trigger a challenging condition called Seasonal Affective Disorder.

What is SAD?

Seasonal Affective Disorder is a form of depression that is linked to the changing of seasons.  While most people associate SAD with fall and winter months, the transition from winter to spring and summer can also trigger Seasonal Affective Disorder. The National Institute of Health estimates that nearly 6% of people will experience SAD, while 14% of people experience a milder form of SAD, often called the “winter blues.”

While we are not sure what causes SAD, researchers suspect that hormonal changes could be a factor. Along with hormones, a reduction of light in the winter may also reduce serotonin production. Serotonin is essential for creating healthy nerve cell pathways that regulate your mood. Without these pathways, people experience the symptoms of depression.

What is the difference between SAD and depression?

While SAD shares many of the symptoms of depression they have some important differences that should be clarified. When deciding between a diagnosis of depression and depression with a seasonal pattern, like SAD, the important difference to note is timing. Someone who suffers from SAD will experience depression symptoms only during specific times of year and the symptoms are clearly linked to the change of seasons, improving or completely resolving during the other months of the year.

In order for someone to be diagnosed with depression with seasonal pattern, they would have to experience:

• At least two years of symptoms that become worse during a specific time of the year

• The seasonal depressive episodes must significantly outweigh the nonseasonal episodes 

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What Does SAD Feel Like?

During the fall and winter months the days become shorter, the skies become more overcast and the temperature drops. This typically means we are spending less time outdoors, getting less sunlight, and getting less exercise. The decrease in these serotonin boosting activities can significantly impact our mood. More time indoors and harsher climate also means many people will become more isolated during these months cutting them off from regular activities, sources of play and meaningful connections. This will also impact our mood and sense of well-being.

SAD often begins mildly, with a general feeling of being sluggish, tired and unmotivated. You may notice you don’t feel as content, that your outlook has become more negative and you aren’t having as much fun day to day. In the short-term these symptoms might not even register, since most people will experience some of these feelings during the transition. If you find that these symptoms increase and intensify over time rather than resolve, SAD might be the culprit. 

Some other symptoms to watch out for:

• Feeling hopeless, worthless, or guilty

• Feelings of death or suicide (*Seek immediate medical attention)

• Low energy

• Trouble concentrating

• Fatigue

• Changes in appetite (Increased appetite for winter SAD, decreased appetite for summer SAD)

• Isolating oneself

• Changes in sleep (Increased sleep for winter SAD, decreased sleep for summer SAD)

• Changes in weight (Weight gain for winter SAD, weight loss for summer SAD)

It’s important to seek medical help if you’re experiencing any of these symptoms.

What Treatments are Available for SAD?

How you and your healthcare provider decide to treat SAD will be determined by your specific needs, lifestyle and other underlying conditions. However some of the most common treatments include medication, light therapy, and lifestyle changes. It is important that you work with a doctor who can evaluate you and help you choose the best course of treatment, whether that is working with a nutritionist, a therapist or making small changes on your own.

There are some changes we can all make to stay healthy during the seasonal changes, whether we deal with SAD or not. Here are some tips for staying healthy through the season changes.

Let the Light In

During winter months especially, try to sit near windows during the day, get outside, and open those blinds and curtains! Scientists also recommend getting sunlight first thing in the morning, ideally within the first hour of waking up.

Schedule Being Social

Humans are social creatures and our brains need connection and interaction. Don’t let too much time go by between your social activities, whether that is planning a game night, visiting friends, or hosting a dinner party.

Keep Your Mind and Body Active

Physical activity activates chemicals in your body that improve mood and anxiety. Even one short walk a day can help relieve stress and improve your health. Health also includes your mental well-being, so it is important to keep our brains active. While spring and summer months provide a lot of opportunity for outdoor/physical hobbies, having indoor hobbies and activities to keep you busy and engaged during the winter season will go a long way.

Nutrition

Certain foods can also help boost mood and improve energy levels. For example:

• Staying hydrated

• Squash, high in magnesium and potassium

• Chickpeas (hummus), contain tryptophan which the body converts into serotonin

• Sweet potatoes, full of vitamin B6, biotin, and anti-inflammatory agents

• Turmeric, helps calm stress pathways

• Salmon, packed with energy-boosting omega-3 fatty acids

• Bananas, help keep blood sugar levels stable

• Asparagus, one of the best sources of plant-based sources of serotonin creating agents

Food that is highly processed, high in sodium, high in sugar or caffeine will temporarily give us a boost, but ultimately lead to a crash that can make mood worse. Avoiding these types of foods and choosing whole foods as often as possible is recommended.

Ask for help

If you struggle with the seasonal transitions or you have noticed that your depression worsens during certain times of the year, ask your doctor for an evaluation or reach out to a mental health professional to talk about it. SAD is manageable and treatable, so even if you have struggled in seasons past you don’t need to struggle anymore.