What is Seasonal Affective Disorder and How Does It Affect Your Mood?

For many of us, the winter months can be tough. The holidays are over, the weather is cold and gray, and we are starting to feel slightly down. But for some people, the winter months can be downright depressing. This type of depression is known as seasonal affective disorder (SAD), an actual medical condition affecting millions of people annually.

So, what exactly is SAD? And what can you do if you think you might suffer from it? Let’s take a closer look.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a type of depression related to seasonal changes. SAD is sometimes called “winter depression” because the symptoms are usually more apparent and intense during the winter. However, some people with SAD may also experience symptoms during the spring or summer.

The symptoms of SAD can range from mild to severe, and they may include the following:

* FEELINGS OF SADNESS OR HOPELESSNESS: One of the most common symptoms of SAD are feeling persistently sad or hopeless. This can be debilitating and interfere with your daily life, making it difficult to engage in activities you usually enjoy.
* ANXIETY: Anxiety is also a common symptom of SAD, and it may manifest as constant worry or fear about everyday things. It can also lead to physical symptoms such as headaches, muscle tension, and trouble sleeping.
* IRRITABILITY: SAD can cause irritability, especially in children and adolescents. They may seem grumpy or easily frustrated, and their behavior may become defiant or aggressive.
* SOCIAL WITHDRAWAL: People with SAD often withdraw from social situations and prefer to spend time alone. This can lead to feeling isolated and lonely and may worsen other symptoms.
* SLEEP PROBLEMS: SAD can also cause changes in sleeping patterns, such as oversleeping or insomnia. This can lead to excessive fatigue and difficulty functioning during the day.
* WEIGHT GAIN OR LOSS: Some people with SAD experience increased appetite and cravings for carbohydrates, leading to weight gain. Others may lose their appetite and experience weight loss.
* FATIGUE: Feeling extremely tired is a common symptom of SAD, even if you’re getting enough sleep. It can make it difficult to do daily tasks or engage in activities you usually enjoy.

If you have any of these symptoms, you must see a mental health professional and get an accurate diagnosis and treatment.

What Causes Seasonal Affective Disorder?

The exact cause of SAD is unknown, but it’s believed to be related to a combination of factors, including:

Disruptions in Circadian Rhythms

One possible cause of SAD is disruptions in your body’s internal clock or circadian rhythms. These rhythms regulate your sleep-wake cycles and are affected by changes in daylight. In the fall and winter months, there is less daylight available, which can disrupt your circadian rhythms and lead to feelings of depression.

Decreased Sunlight Exposure

A decrease in sunlight exposure may also contribute to SAD. Sunlight helps your body produce vitamin D, which is thought to play a role in serotonin production. Serotonin is a brain chemical that helps regulate mood. A decrease in serotonin levels has been linked to depression.

Imbalance of Brain Chemicals

An imbalance of brain chemicals may also be a factor in SAD. In addition to serotonin, another brain chemical called melatonin plays a role in regulating sleep patterns. Increasing melatonin levels can make you sleepy during the day and make it difficult to get out of bed in the morning—symptoms are often seen in people with SAD.

Family History

SAD often runs in families so genetics may play a role as well. If someone in your family has SAD, you’re more likely to develop it yourself.

How is Seasonal Affective Disorder Treated?

There are different treatment options for SAD, and the best approach depends on the severity of your symptoms. Some people find that lifestyle changes such as getting extra sunshine, exercising regularly, and eating a healthy diet help improve their symptoms. Others may need medication or light therapy (also called phototherapy).

Light Therapy for SAD

Light therapy involves sitting near a special light box that emits bright light. Light exposure is thought to help regulate your natural sleep-wake cycle and improve brain chemical balance. Light therapy is most commonly used as a first-line treatment for SAD during the fall and winter months.

Most light therapy devices emit light that is similar to natural outdoor light. The amount of time you need to spend in front of the light box depends on the intensity of the light emitted by the device.

Most people start with 20 to 30 minutes of daily exposure and then increase the time gradually as needed. It’s essential to use a high-quality device that emits at least 10,000 lux—a measure of brightness—of white light. You can find portable devices that emit 10,000 lux, which may be more convenient than using a larger stationary device.

If you’re considering light therapy, talk with your doctor to determine if this treatment is proper for you. They can also help you choose a device appropriate to your needs. Avoid looking directly into the light because this could damage your eyesight. In addition, never stare directly at the sun because this could cause permanent vision loss.

Medication for SAD

Antidepressants are sometimes used to treat seasonal affective disorder. These medications can take several weeks to work, so they’re not usually used as a first-line treatment for SAD.

If you and your doctor decide that antidepressant medication is proper for you, they will likely prescribe a selective serotonin reuptake inhibitor (SSRI). These medications are generally well tolerated but may cause side effects such as headache, nausea, and insomnia.

It’s important to note that antidepressant medication is not a cure for SAD but rather a way to help lessen the symptoms. If you decide to go this route, it’s essential to be patient and give the medication time to work. In addition, it’s necessary to keep in mind that the side effects of the medication may go away after a few weeks of taking it.

Conclusion

Seasonal affective disorder is a type of depression that coincides with each year. If you’re experiencing symptoms of SAD, you must see a mental health professional and get an accurate diagnosis and treatment plan. Lifestyle changes such as getting more sun exposure, exercising regularly, and eating a healthy diet can help improve your symptoms.

In some cases, light therapy or medication may be necessary. With proper treatment, seasonal affective disorder is manageable, and many people can enjoy their lives without major disruptions.