A lot of people feel a bit bummed out during the winter months. If you struggle particularly hard during the darkest, coldest part of the year, you may be someone who experiences seasonal depressive disorder, also known as seasonal affective disorder (SAD). At Carolina Dunes Behavioral Health, we treat patients whose mental health disorders, including depression, are taking a negative toll on their lives.
What is SAD?
SAD is a type of depression that only occurs for part of the year and recurs every year at this time. For most people who experience SAD, their symptoms begin in the fall, continue all winter, and end in the spring. Fewer people find that their symptoms begin in spring, continue through the summer, and end in the fall. SAD has many symptoms that overlap other types of depression:
- Sleep disturbances (wanting to sleep more if SAD symptoms appear in the cold part of the year; having difficulty sleeping if the symptoms are worst in the summer)
- Less interest and pleasure in previously enjoyable activities
- Mood changes (irritability, anxiety, hopelessness, intense sadness)
- Difficulty focusing
- Changes in weight and appetite
- Physical pain, particularly headaches
Why SAD Happens
Unfortunately, researchers still aren’t certain why some people become depressed during one specific part of the year. They suspect it may have to do with the changing light conditions that people experience with seasonal changes. The amount of sun we get alters how much melatonin and serotonin our bodies make. This impacts our sleep patterns and mood and can also impact our internal clock. All of this can lead to feelings of depression.
The People Most Likely to Experience SAD
Certain people are more likely to experience SAD:
- Women, who have a higher rate of all types of depression than men, including SAD
- People who reside farther from the equator, where there is more change between seasons
- Anyone with blood relatives who have had SAD or other forms of depression
- Individuals with major depression or bipolar disorder, who may have worse symptoms during a certain part of the year due to SAD
- People with low vitamin D levels, which can be caused by not getting enough sun exposure and also by a nutrient-deficient diet
Treatment Options for SAD
Just like other forms of depression, SAD is highly treatable. Some of the ways SAD is treated include medication, talk therapy (especially cognitive behavioral therapy), and phototherapy, which involves exposing patients to light from a light box to replicate the effects of sunlight.
How Self-Care Can Make SAD Easier to Manage
There are also steps that patients can take on their own to reduce their SAD symptoms:
- Spend some time outside, even if it is cloudy and gray. There are still benefits from the sunlight you get during this time. If it is too cold for outdoor time, try opening your blinds and sitting near a window.
- If your doctor has prescribed phototherapy, start using your light box several weeks before your symptoms typically start.
- Eat a healthy, well-balanced diet to ensure your body has the vitamins and minerals it needs to function optimally.
- Get 30 minutes or more of exercise, at least five times per week, to help your body make the “feel good” chemicals you need.
- Reach out to your friends and family regularly, so you don’t become isolated.
- Try to go to sleep and get up at the same time each day, to help your circadian rhythm stay as consistent as possible.
- Avoid alcohol and recreational drugs, which can make symptoms worse.
SAD and Suicide Risk
Just like any other type of depression, SAD can include suicidal thoughts. Although the condition may be temporary, during the time a person is struggling with seasonal affective disorder, it can be utterly devastating, so it is critically important that any suicidal ideation they experience be taken seriously and addressed promptly. If someone expresses intent to end their life, whether or not you have been told that they have a depression diagnosis, help them get support by staying with them and contacting their mental health provider or reaching out to the Suicide and Crisis Lifeline by calling or texting 988.
At Carolina Dunes Behavioral Health in Leland, North Carolina, we treat adolescents, adults, and seniors whose struggle with mental illness requiring inpatient care. Our team supports them and their families during the acute phase of their illness and ensures that they are connected to local community support that can continue their care after they are discharged from our program.
