“Winter blues” can affect everyone now and then during the cold, dark winter months. You may feel sad or want to stay home, but you’re still able to function. For people with Seasonal Affective Disorder (SAD), a depressive disorder with a seasonal pattern, being tired, depressed, and unable to concentrate can last several months, year after year. Understanding the difference and proactively addressing it with diagnosis and treatment is key.
According to the American Psychiatric Association:
- About 5% of Americans have SAD.
- Symptoms usually occur during the fall/winter months, when there is less sunlight, and usually improve with the arrival of spring.
- Women are four times more likely to experience SAD.
- People who live in northern states (i.e., Pacific Northwest, Alaska, New England) tend to experience SAD more.
- SAD can begin at any age, but typically starts between the ages of 18 and 30.
What are the Symptoms of SAD?
SAD is a type of depression that can present with some or all of these symptoms:
- Persistent sad, anxious, or “empty” mood, nearly every day, for at least 2 weeks
- Feelings of hopelessness, pessimism, irritability, frustration, or restlessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy, fatigue, or feeling lethargic
- Difficulty concentrating, remembering, or making decisions
- Changes in sleep or appetite; unplanned weight changes
- Pains, headaches, cramps, or digestive problems with no clear physical cause that do not subside with treatment
- Thoughts of death or suicide; suicide attempts
For winter-pattern SAD, additional symptoms can include:
- Oversleeping (hypersomnia)
- Overeating, with a craving for carbohydrates, leading to weight gain
- Social withdrawal (feeling like “hibernating”)
Some people may experience depressive symptoms during the spring/summer months, known as summer-pattern SAD, a less common form of SAD.
What Causes SAD?
In addition to geographic location, research suggests that brain chemicals and genes may contribute to developing SAD. According to the National Institute of Mental Health, serotonin and melatonin help maintain the body’s daily rhythm, which is tied to the seasonal night-day cycle. In people with SAD, decreased serotonin levels (which help regulate mood) or increased melatonin levels (which help regulate sleep) may disrupt this rhythm. Vitamin D deficiency could also contribute to reduced serotonin levels and exacerbate symptoms, as it is believed to promote serotonic activity.
SAD can run in families and is more common in people who have relatives with other mental health conditions, such as major depression or bipolar disorder.
So Is It the Winter Blues or Something More, and What Can I Do to Feel Better?
Seeking help from a licensed mental health provider can help determine what may be causing symptoms and what treatments could bring some relief. The good news is there are many common and accessible treatments for SAD!
- Light Therapy exposes people with SAD to a bright light for 30 to 40 minutes daily to make up for the decreased sunlight in the darker months.
- Cognitive Behavioral Therapy (CBT) focuses on identifying and changing negative thought patterns. It is frequently used to treat SAD, either alone or in combination with other treatments.
- SAD, like other types of depression, is associated with disturbances in serotonin activity. Antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) can be used to treat SAD symptoms.
- People with SAD often have vitamin D deficiency, so a vitamin D supplement may help improve their symptoms. However, studies testing whether vitamin D is effective in SAD treatment have produced mixed findings.
With the right support and treatment–and a little sunshine–you can get through winter feeling happier and healthier!
