‘Tis the Season: Seasonal Affective Disorder (SAD)

Feb 12, 20236 min read

What is Seasonal Affective Disorder (SAD)? by Aveen Pouranpir

Seasonal Affective Disorder (SAD) is a type of depression that is related to the changes in seasons, typically beginning in the fall and continuing through the winter months. This disorder is characterized by a number of symptoms that can include feelings of sadness, hopelessness, low energy, changes in appetite and sleep patterns, and difficulty concentrating. SAD is believed to be caused by a combination of factors, including changes in the amount of sunlight that we are exposed to, changes in circadian rhythms, and changes in the levels of certain chemicals in the brain. “SAD affects an estimated 10 million Americans, with women four times more likely to be diagnosed with it than men.” (BU) Even though women are more likely to be diagnosed, that does not mean less men go through it. It is important to remember that we are all human and depression can affect all of us. Additionally, people who live in regions that are farther away from the equator are more likely to develop SAD. This is because the further away from the equator you live, the more dramatic the changes in sunlight are during the fall and winter months. This shows the correlation between the sun and how we feel, as the closer we get to the equator the hotter it becomes. SAD is described as “A mood disorder characterized by depression that occurs at the same time every year. Seasonal affective disorder occurs in climates where there is less sunlight at certain times of the year. Symptoms include fatigue, depression, hopelessness, and social withdrawal. Treatment includes light therapy (phototherapy), talk therapy, and medications.” (Mayo Clinic)

SAD

Main Takeaways-

1. It begins around the same time every year

2. Usually starts in fall and continues till Winter

3. Symptoms go away around Spring to Summer

4. Women are more likely to be diagnosed, this does not mean do not get it at the same rate or even more

How to Recognize Seasonal Affective Disorder (SAD) by Chloe Ford

According to John Hopkins Medicine, Seasonal Affective Disorder has two types: (1) Fall-onset (“winter depression”) and (2) Spring-onset (“summer depression”). The main symptoms that might point to having Seasonal Affective Disorder may include:

a persistent low mood
a loss of pleasure or interest in normal everyday activities
irritability
feelings of despair, guilt and worthlessness
feeling lethargic (lacking in energy) and sleepy during the day
sleeping for longer than normal and finding it hard to get up in the morning
craving carbohydrates and gaining weight
difficulty concentrating
decreased sex drive

(United Kingdom National Health Service)

It is also important to note that the main criteria to be diagnosed with SAD would be having depressive episodes in a certain season two consecutive years in a row at least. There could also be multiple depressive episodes within the same season as well. Moreover, “SAD may be diagnosed after a careful mental health exam and medical history done by a psychiatrist or other mental health professional.” (John Hopkins Medicine). If you are experiencing any sort of symptoms related to the one listed, please be sure to seek help with mental health professionals.

How to Cope and Self-Care with Seasonal Affective Disorder (SAD) by Christina Dinh

While Seasonal Affective Disorder occurs during the winter, WISE is here to brighten up your day and give you some tips on how to take care of yourself and combat your SADness.

Here are ten ways to cope with Seasonal Affective Disorder:

Talk with a doctor
1. As SAD is a type of depression, its diagnosis requires a mental health professional. However, seeing a mental health professional can be helpful as it can help an individual overcome and develop the appropriate strategies to tackle the disorder.
Try out artificial light/bright light therapy
1. Bright light therapy is often viewed as the first treatment initiated to combat SAD according to Orenstein & Pulge (2021), There are boxes that are called phototherapy boxes, which give off lights that resemble that of the sun’s. They can be bought online, such as on Amazon. This light is actually a lot brighter than the standard lights and also is of different wavelengths. This requires sitting in front of the light box for about 20 to 30 minutes a day that helps with circadian rhythm and also brain boosts with using it within the first hour of waking having the best results. However, it is important to note, CAUTION: Do not use a light box until you discuss with a professional.
Prioritize going outside and social activities
1. As SAD mostly appears during the winter months, it is definitely hard to get one outside and moving given how hard it is to do enjoyable activities when it is freezing. However, proactivity and productivity are key in combatting SAD. There have also been studies correlating social isolation and depression. Thus, staying connected with your loved ones and outside in particular is important. Such as at the local park, playing your favorite sport, or going on relaxing walks.
Have a set-schedule
1. SAD leads to having trouble sleeping and getting up in the morning, having a regular sleep schedule is very important in treating seasonal depression. Part of it is due to light exposure being at predictable times rather than spontaneous.
Let’s get physical!
1. Physical activity has many benefits, not just with SAD but for overall wellness. If you have not yet, check out our blog post on the benefits of physical activity for wellness. Working outdoors is a great way but even inside is good on a machine given the weather and temperature. For example, a treadmill, stationary bike, or elliptical machine. If possible, being near the window is a great way if unable to go outside as an alternative! There are also many videos of at home workouts on Youtube if you do not have the machines.
Raise those curtains!
1. As it is quite cold during the winter, you can still stay bundled up while getting some sunlight! Sitting near the window and keeping your windows open as much as you can to let natural sunlight in is essential! Working near natural light is also beneficial and even better than indoor lighting which is often less bright than natural light.
Journal
1. Journaling is very important for wellness. In particular, writing down your thoughts is a great way to alleviate stress and SAD symptoms as well. It can help prune the negativity from yourself as you divulge in all you are feeling and it also allows you to truly feel your feelings and offers thus a calm sense of relief and release. You can write about anything and everything, your thoughts, fears, concerns, etc. Doing this at night is quite beneficial as a lot can occur in 24-hours and allows for a calm ending to each day.
Vitamin D
1. Vitamin D and SAD have a direct correlation with one another. According to the National Center for Complementary and Integrative Health (NCCIH) (Orenstein & Pulge, 2021), low vitamin D has a connection with SAD, either not intaking enough of it through food or getting enough sun exposure. Trying to go outside more can combat this along with eating more Vitamin D rich foods! While many sources do not recommend Vitamin D supplementation without first consulting your doctor, foods like tuna, salmon, dairy, oranges, eggs, and mushrooms are a great way to incorporate Vitamin D into your diet.
Self-care and relax
1. Staying positive may be difficult with SAD but self-care can help cope with it! Do what makes you happy and what you enjoy. For example, baking, eating your favorite dessert, reading a book, or lighting up a candle are a great way to show your gratitude to yourself, take care of yourself, and also allow yourself to have some calm.
Dietary Changes
1. Last but not least, a healthy diet is great for both physical and mental health. Quality and nutritious foods have proven beneficial to combat SAD. However, do note that while healthy foods allow for physical and mental wellness, it is perfectly fine to eat your comfort foods as a form of self-care or if you just want to!