What is SAD?
Seasonal affective disorder (SAD) is a mood disorder related to depression that comes and goes with the seasons—most commonly the winter months. Doctors don’t know the exact cause, but it’s thought to be a combination of:
- Less Sunlight: During fall and winter, we get less natural sunlight. This affects our body’s internal clock, which can throw off our sleep-wake cycle and overall mood.
- Serotonin Drop: Sunlight helps boost serotonin, a brain chemical that affects mood. With less light exposure, serotonin levels may drop, which can lead to feeling down.
- Melatonin Imbalance: Melatonin is a hormone that controls sleep. Longer, darker nights increase melatonin production, which can make us feel more tired and sluggish.
- Genetics: SAD tends to run in families. If others in your family have it, you might be more likely to experience it too.
Symptoms of SAD
SAD symptoms look a lot like typical depression symptoms but only show up during specific seasons. Here’s what to look out for:
- Feeling Down or Depressed: A heavy, sad feeling that’s hard to shake.
- Low Energy: You might feel exhausted all the time, no matter how much you sleep.
- Losing Interest: You may stop enjoying things you used to love.
- Craving Comfort Foods: People with SAD often crave carbs, which can lead to weight gain.
- Difficulty Focusing: It might be hard to concentrate or stay on top of tasks.
What You Can Do
“If you think you may suffering from SAD, please see your primary care physician to discuss your symptoms and rule out any underlying medical issues,” explains Yorke Reynolds, DO, Carilion Clinic Family Medicine. “Next, you and your physician can discuss the various treatment options and develop the right plan for you. Every person is different, which means treatment options may vary.” Possible treatments include:
- Light Therapy: This is one of the most common treatments for SAD. It involves sitting near a special lightbox that mimics natural sunlight for 30 – 40 minutes each day. This light exposure helps regulate your body’s internal clock and can improve mood and energy levels.
- Medication: Antidepressants can help, especially if SAD symptoms are severe. These medications help regulate serotonin levels.
- Cognitive Behavioral Therapy (CBT): This form of talk therapy can be helpful for changing negative thought patterns and creating healthy coping strategies. Some people prefer this approach because it can help them manage SAD symptoms in the long term.
- Vitamin D: Since we get vitamin D from sunlight, people with SAD often have lower levels. Taking vitamin D supplements may help boost mood, though it’s not a cure-all.
- Lifestyle Changes: Simple changes can go a long way—regular exercise, a balanced diet, spending time outdoors (even on cold, cloudy days) and connecting with friends and family can all help make winter easier to handle.
SAD is more common than you might think, and it’s nothing to be ashamed of. If you notice a pattern in your mood changing with the seasons, don’t hesitate to reach out to your doctor.
