Understanding Seasonal Affective Disorder (SAD)
While winter can be a time of coziness and cheer for some, the colder months can trigger seasonal affective disorder (SAD) for others. SAD, often referred to as "seasonal depression," typically sets in during the fall and winter, when the days are shorter and the weather is gloomier. This condition is more than just the winter blues; it's a serious mental health issue that affects up to 30 percent of people with depression or bipolar disorder.
### What Is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a form of depression linked to the changing seasons. Most people with SAD start experiencing symptoms in early fall, continuing through the winter. Although SAD can also occur in the spring or summer, it is much less common during these seasons.
### Causes of Seasonal Affective Disorder
The exact cause of SAD is not fully understood, but it is believed to be related to chemical imbalances similar to those associated with general depression, such as low levels of serotonin, glutamate, and GABA. Decreased sun exposure in the winter months may contribute to lower serotonin levels and increased melatonin. Another theory suggests that disruptions to the body's circadian rhythm (biological clock) may lead to mood changes.
### Symptoms of Seasonal Affective Disorder
Like general depression, SAD can affect everyone differently. Common symptoms include:
- Extreme fatigue
- Weight gain
- Stress or anxiety
- Trouble concentrating
- Sleep problems
- Social withdrawal
- Loss of interest in otherwise pleasurable activities
- Mood swings
### Treatments for Seasonal Affective Disorder
If you notice that the seasonal shift is affecting your mental health, there are several strategies to alleviate symptoms. Here are some expert-approved methods:
1. **Take a Walk**: Going on daily walks within a few hours of waking up can help manage seasonal depression. Exercise releases endorphins, which create a positive and euphoric feeling. Morning sunlight exposure also helps keep your body's clock on track.
2. **Get Outside**: Immersing yourself in nature can have a powerful effect on your mental and physical health. Activities like "forest bathing" can lower stress hormones, decrease blood pressure, lower heart rate, and improve immune function.
3. **Stay Social**: It's important to socialize with friends and family, even when it's tempting to isolate yourself. Staying active and social can help combat the effects of SAD.
4. **Add Light to Your Space**: Light, which mimics the outdoors, can significantly impact your mood. Brighten up your space by opening the blinds, getting out into the sunlight, or investing in a lightbox (aka a "SAD light"). Light therapy is a fundamental part of SAD treatment.
5. **Get More Vitamin D**: Consuming foods rich in vitamin D is crucial during the winter. Your body has a harder time producing vitamin D in months with less sun, which can lead to fatigue, muscle weakness, and mood changes. Good sources of vitamin D include fatty fish like tuna and salmon, kale, mushrooms, orange juice, and dairy milk.
6. **Stay Active**: Exercise releases mood-boosting endorphins. Regular physical activity can help combat the winter blues and keep positive feelings flowing.
7. **Keep a Schedule**: Maintaining a good sleep schedule can help keep your circadian rhythm in check, balancing your mood and energy levels. Sticking to a routine can help you manage your circadian rhythm better.
8. **Seek Expert Help**: If you experience prolonged periods of fatigue, mood swings, depression, and social withdrawal, consider reaching out to a mental health professional. A psychologist or psychiatrist can help you work through your emotions and create an individualized treatment plan.
### Experts Featured in This Article
- **Kenneth Yeager, PhD, LISW-S, LICDC**: Clinical professor at Ohio State University and director of the Stress Trauma and Resilience (STAR) program.
- **Bradley Seymour, PhD**: Associate teaching professor of psychology at Syracuse University.
If you find yourself needing additional support, don't hesitate to reach out to a mental health care provider who can give you more personalized medical advice and help you better manage SAD.