As we begin fall and get closer to winter, some people might notice a shift in their mood. The days begin to get shorter and you might feel a decrease in motivation or sadness that doesn’t seem to go away. In some cases, it might be difficult to complete otherwise simple tasks because of a lack in motivation. This is known as Seasonal Affective Disorder (SAD). If this sounds like you, you aren’t alone. Up to 10% of the population have said that they have experienced symptoms of SAD at some point in their life.
Seasonal Affective Disorder (SAD) is often referred to as the “winter blues” or seasonal depression. In fact, SAD actually has its own day of the year. This day is known as Blue Monday and it takes place every third Monday in January. It is known as the “most depressing day of the year” by ways of using a scientific calculation of weather conditions, time of the year, debt calculations from the Holidays, and possible guilt over already broken New Years' resolutions.
SAD is a variation in mood and is an actual type of depression. While the symptoms of SAD mimic the symptoms for depression, the symptoms of SAD begin and end around the same time each year. Typically, it begins at the start of the fall season and typically ends around the start of spring.
What causes SAD and what can you do about it?
Common Symptoms of SAD
1. Decrease in energy
2. Feeling sluggish and unmotivated
3. Weight gain due to cravings for more carbohydrates
4. Increase in sleeping
5. Noticeable withdrawal from friends and family
6. Change in attendance of social activities
7. Self-isolation
When Does it Occur? When Does it End?
Usually, the onset of SAD starts during the beginning of the fall and winter months. It rarely happens in the summer but it can happen. SAD is thought to be caused by lower levels of sunlight, which can disrupt your circadian rhythm and reduce your natural serotonin levels. Your melatonin levels increase when it is dark, which can make you feel tired and sluggish. These disruptions can lead to feeling depressed. As far as how long it can last, SAD commonly lasts around 4-5 months during the year.
Who is at Risk?
Anyone is at risk for, however SAD more commonly affects those who already have a history of major depressive disorder, ADHD, anxiety, bipolar disorder, or other mental disorders more. Those living in the northern states have a higher likelihood of having SAD than those in the lower states as those states are further from the equator, resulting in shorter periods of sunlight.
What Can You Do About SAD?
1. Light therapy with a lightbox (10,000 LUX for the most effectiveness) soon after waking up in the morning for 30-60 minutes
2. Exercise
3. Medication
4. Cognitive Behavioral Therapy (CBT)
5. Increasing daily amounts of vitamin D
6. Getting good sleep on a consistent basis
It is important that if you have feelings of SAD, that you talk about it with someone. Please contact your health care provider or physician if you think you might be suffering from SAD or noticing any symptoms of depression.
You can find out more about SAD at:
https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
Online Resources used for article:
Misty Roussa is a Louisiana native who lives with her husband and two children. She has contributed to Red Stick Mom, The CF Foundation, and Cystic-Fibrosis.com. When she isn't writing, you can find her reading, listening to podcasts, or trying to cook something her family will enjoy.
