The days are getting shorter, the nights are getting colder, and you just don’t feel like yourself. You’re having a hard time getting motivated to do your usual activities, or even get up in the morning. You’re craving carbs and feeling tired. You can’t concentrate, even on things you usually enjoy. What’s going on? Is it jet lag from daylight savings? A primal urge to hibernate? If seasonal mood changes are making you struggle to function in your daily life, you may be experiencing seasonal affective disorder.
What is Seasonal Affective Disorder?
Affective, or mood disorders, are mental health conditions that affect emotions. While everyone has periods when they feel happy or sad, these conditions are prolonged, extreme, and/or impair the ability to function in daily life. They include conditions like depression, anxiety, and bipolar disorder. Mood disorders are extremely common — one out of four adults will experience depression in their lifetimes. Symptoms can fluctuate throughout the year. Seasonal affective disorder (SAD) is a subtype of mood disorder in which the symptoms are attached to a particular time of year. The most common type of SAD is winter depression, sometimes called the “winter blues.”
Symptoms of Depression*: SIG E CAPS
S – Sleep disturbance (sleeping too much/not enough)
I – Interest decreased
G – Guilt (feeling regret or worthlessness)
E – Energy decreased
C – Concentration decreased
A – Appetite (increased or decreased)
P – Psychomotor slowing (movements are slowed)
S – Suicidal thoughts
*Symptoms lasting two weeks or more.
SAD in particular is associated with increased desire to sleep, craving for carbohydrate rich foods like bread and pasta, and weight gain.
What Causes SAD?
The causes of seasonal affective disorder aren’t clear, and may be caused by a variety of factors. Like many mental health problems, some people have an increased risk from genetics and family history. Most research suggests that decreased daylight during the winter has something to do with SAD. This may be because light stimulates parts of the brain involved in mood regulation. It may also be due to disruptions in circadian rhythms (daily sleep/wake cycles), or increased production of melatonin, the hormone involved in sleep.
How do we treat SAD?
Light Therapy
This is the most well-known treatment for SAD. It usually involves sitting in front of a 10,000-lux bright light box first thing in the morning for 30 minutes a day. Some people benefit from longer duration of therapy, or use at different times of day. Light boxes are commercially available, often called SAD lights or Happy Lamps, and will often be covered by your HSA/FSA.
2. Medication
There are a variety of anti-depressant medications available to help with seasonal depression. Your primary doctor can help select one that will work with your medical history. Remember that it takes time for medications to take effect, and it sometimes take a few attempts to find a medication that works for you. Don’t get discouraged and talk to your doctor if you are not improving or experiencing side effects. You should never abruptly discontinue a mental health medication without talking to your doctor
3. Therapy
It can be really helpful to have a professional perspective on your mental health concerns. They are trained to help in a variety of ways, from identifying harmful thought patterns, to helping with coping strategies, to just putting words to tough emotions.
4. Sleep Hygiene
Since SAD may be caused by disruptions to your sleep/wake cycle, it is important to do what you can to optimize your sleep. This includes:
- Going to bed and waking up at the same time every day
- Avoiding caffeine in the afternoon
- Stopping screen time 1 – 2 hours before bed and never using screens in the bedroom
- Keeping your bedroom dark and cool.
It is also important to avoid alcohol. While it can make you feel sleepy, even small amounts of alcohol decrease the quality of your sleep and make it more likely that you will wake up in the middle of the night.
5. Exercise
Exercise has countless health benefits, including mood improvement. Regular exercise also helps improve sleep. For an extra benefit, walk outside every day, even on cloudy days. Natural light with exercise may be even more effective for treating SAD.
Remember that mental health struggles are never a sign of weakness or a personal flaw. Mood disorders are common and treatable. The best thing that you can do is reach out for help. If you’re struggling this season, connect with your provider for help.
If you are having thoughts of harming yourself, immediately call 911, the crisis hotline at 988, or go to your nearest emergency department.
