When the weather is clear, sunny and bright people have a tendency to feel more upbeat and positive. When the weather is gloomy, cold and dismal, moods tend to slump. That is fine because your body is just tuned to work better when it receives solar rays. But some people experience a serious mood change when the seasons change particularly when it changes to winter. This condition is referred to as Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder (also called SAD) is a type of depression that appears at the same time each year. If you're like most people with seasonal affective disorder, you experience symptoms of depression and unexplained fatigue as winter approaches and daylight hours become shorter (also known as winter depression or winter blues). SAD can be a debilitating condition, preventing you from functioning normally. You may feel moody, have little energy, and sleep too much. Less often, seasonal affective disorder causes depression in the spring or early summer. The condition in the summer is often referred to as reverse seasonal affective disorder.
What causes Seasonal Affective Disorder (SAD)?
Though the specific cause of seasonal affective disorder remains unknown, experts believe that this condition is somehow triggered by the brain's response to decreased sunlight exposure. The two chemicals in the brain, melatonin and serotonin are thought to be involved in SAD. Melatonin, a natural hormone which plays a role in sleep patterns and mood, is produced by your body in greater quantities when it's dark or when days are shorter. This increased production of melatonin can cause a person to feel sleepy and lethargic. With serotonin, it's the reverse. Reduced sunlight during fall and winter leads to reduced production of serotonin (a neurotransmitter that affects mood) in the the brain. Low levels of serotonin are associated with feelings of depression along with symptoms of fatigue, and carbohydrate craving.
SAD usually starts in young adulthood and is more common in females than in males. The risk of SAD decreases as adults get older. Also, as SAD is related to the lack of enough daylight during wintertime, it is more common among people who live far north or south of the equator, where the winter season is typically longer and more harsh.
What are the symptoms of Seasonal Affective Disorder (SAD)?
As seasonal affective disorder is a cyclic, seasonal condition, the signs and symptims come back and go away at the same time every year. During winter, the common symptoms of SAD include:
- Depressed mood
- Difficulty concentrating
- Fatigue and lack of energy
- Increased need for sleep, or difficulty awakening in the morning
- Avoidance of social situations
- Change in appetite, in particular a craving for sweet or starchy foods
- Weight gain
- Reduced work productivity
- Loss of self-esteem
- Loss of interest in activities you once enjoyed
Symptoms of summer SAD include:
- Feelings of anxiety and despair
- Irritability
- Trouble sleeping (insomnia)
- Decreased appetite
- Weight loss
- Increased sex drive
What are the treatment options for Seasonal Affective Disorder (SAD)?
Once a person's been diagnosed with SAD, doctors may recommend one of several treatments, depending on the severity of the symptoms:
- Light therapy: Light therapy is the best form of treatment for winter seasonal depression. It involves the use of a special light that simulates daylight. As part of the light therapy, you sit a few feets away from a bright light for a short period of time every day (30 to 45 minutes a day, usually in the morning). Symptoms tend to improve within a few days in some cases or within a few weeks in others. Generally, those who respond to light therapy are recommended to use the light therapy until enough sunlight is available outdoors. Some mild side effects of this therapy might include headache or eyestrain.
- Medications: Antidepressant medications, particularly those from the serotonin selective reuptake inhibitor (SSRI) family, have been found effective treatment for seasonal affective disorder, especially if symptoms are severe. These medications help to regulate the balance of serotonin and other neurotransmitters in the brain that affect mood and energy. Keep in mind that these medications need to be prescribed and monitored by a doctor as they can have side effects.
- Psychotherapy: Psychotherapy, counseling or any similar therapy which helps the person with SAD to relax, accept their illness and cope with its limitations can be useful. It can help you identify and change negative thoughts and behaviors that may be making you feel worse.
How can I prevent and overcome Seasonal Affective Disorder (SAD)?
Here are some things you can do thay may help:
- Try to spend some amount of time outside every day, even when it's very cloudy. Outdoor light can help, especially if you spend some time outside within two hours of getting up in the morning.
- Physical activities, such as walking and running for 30 minutes may help relieve stress and anxiety, and lift your mood.
- Stay involved with your social circle. Regular social contact, like spending time with a close friend, works as effectively as antidepressant medication and psychotherapy.
- Eat a well-balanced diet, concentrating on plenty of whole grains, vegetables, and fruits. Avoid simple carbohydrates and sugary snacks.
Seasonal Affective Disorder is a very real and debilitating disorder. But you don't have to be at the mercy of it. You can make a remarkable difference in the quality of your fall and winter seasons by taking action now!
