Overcome Seasonal Affective Disorder

As the days grow shorter and the weather becomes colder, it’s common to want to hibernate a bit. But the winter months can plunge some people into a melancholy state known as seasonal affective disorder (SAD).

SAD is a type of depression that happens during the winter months. It affects 5% of Americans and is most common during one’s twenties (usually between the ages of 18 and 30). Although women are more affected than men, researchers have yet to determine why.

There are several possible causes of SAD. One is the reduced amount of sunlight during the winter, which can disrupt the body’s natural circadian rhythms. This disturbance can lead to a drop in serotonin levels, a neurotransmitter that regulates mood. Another possible cause is the body’s production of melatonin. This hormone helps regulate sleep, and the reduced amount of sunlight during winter can cause the body to produce more melatonin, leading to feelings of fatigue and depression.

Seasonal Affective Disorder Symptoms

Symptoms of SAD include:

• Feelings of hopelessness
• Sadness and fatigue
• Difficulty concentrating
• Social withdrawal
• Changes in sleep
• Losing interest in activities you once enjoyed
• Experiencing changes in appetite or weight

People who are most at risk for seasonal affective disorder are those who live in areas with long, dark winters, including the northern hemisphere, or at high altitudes. Individuals with a history of depression or a family history of SAD are also more likely to experience the condition. Other conditions that make one more likely to experience SAD include:

• Having another mood disorder, such as major depressive disorder or bipolar disorder
• Having relatives with SAD or other forms of depression or mental health conditions, such as major depression or schizophrenia

While it can be challenging to cope with SAD, there are some things you can do to make it through the winter months.

Treatments for SAD

It’s important to understand what you’re dealing with. SAD is a real condition and not something you can “snap out” of. If you’re feeling down during the winter, talk to your doctor. They can help you determine if you have SAD and how to treat it. Common treatments include light therapy, psychotherapy, medication and lifestyle changes.

Light therapy is a noninvasive treatment often used in addition to medication and psychotherapy. Light therapy works by exposing you to artificial light that is brighter than the light you usually experience. The increased light exposure helps regulate the body’s natural circadian rhythms and improve mood.

It typically uses a special light box that emits full-spectrum light. The person sits in front of the light box for 30 minutes to one hour daily. Doctors usually recommend doing light therapy in the morning. Side effects are typically mild and may involve eye strain, headaches and nausea. More severe side effects are rare but can include mania and psychosis.

Psychotherapy – particularly cognitive behavioral therapy – helps patients identify and change negative thought patterns and learn coping and problem-solving skills.

Medications such as antidepressants, anti-anxiety medications and beta-blockers are sometimes prescribed to treat SAD.

• Antidepressants are the most common. They work by increasing serotonin levels in the brain, which can improve mood.
• Anti-anxiety medications can also be effective in reducing anxiety and improving sleep.
• Beta-blockers work by blocking the effects of adrenaline, which can help reduce anxiety and stress.

Lifestyle changes can also lessen symptoms. Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help improve mood and energy levels. Omega-3 fatty acids are known to have mood-boosting effects, so choosing foods rich in omega-3 fatty acids, such as salmon, can also help.

• Limit your intake of caffeine – known to worsen symptoms of anxiety – and alcohol, which can have a depressive effect on the brain.
• Exercise can help improve mood, sleep and energy levels. Cardiovascular activities, such as walking, jogging, or biking, strength training, and yoga are most effective when done regularly.

If you struggle to make lifestyle changes on your own, talking with a mental health professional can be helpful. They can provide support and guidance to help you make the changes that are right for you.