How to Make Seasonal Affective Disorder Not So Sad

With the excitement of the holiday season and the bustle of colder months, people may forget what comes right before it: Daylight Saving Time. While we gain an extra hour of sleep, many of us lose an hour of afternoon daylight, especially if we are not early risers (like me). For some, this is only a minor inconvenience, but for those with Seasonal Affective Disorder (SAD), the loss of sunlight throughout winter can trigger mood changes and symptoms similar to depression.

The exact cause of SAD is unknown, but theories point to decreased hours of sunlight disrupting the body’s circadian rhythm, or internal clock. Reduced sunlight can also cause serotonin levels to drop, which may lead to symptoms of depression. In addition, the shift in seasons can affect the body’s melatonin production, which influences sleep patterns and can negatively impact mental health.

These potential causes of SAD produce numerous symptoms, which may range from mild to severe. General symptoms of SAD include feeling sad, withdrawn, guilty, or hopeless for most of the day, for several days a week. Other symptoms may include low energy, loss of interest in activities you normally enjoy, oversleeping, difficulty concentrating, craving carbohydrates, weight gain, and suicidal ideation. Winter-related SAD is especially tied to sleeping too much, overeating, craving carbohydrate-rich foods, and feeling tired. In contrast, spring and summer SAD can include insomnia, weight loss, anxiety, decreased appetite, and increased irritability.

Seasonal Affective Disorder tends to last around 40% of the year and most often occurs during the winter months. The prevalence of SAD largely depends on three factors: geographical latitude, sex, and age, although anyone can be diagnosed. This means that if you are a younger adult, a woman, and live further from the equator, you may be more likely to experience SAD. While about 40% of the U.S. adult population experiences some level of “winter blues,” about 5% of adults are diagnosed with SAD.

People experiencing the winter blues may feel similar symptoms to those with SAD, but the difference lies in how these symptoms affect daily functioning. SAD symptoms tend to interfere with everyday life, while people with more general fatigue and sadness can usually carry on with day-to-day tasks. Whether you are diagnosed with SAD or are simply feeling some winter blues, the following coping strategies may help you find relief.

Similar to depression, talk therapy and medication can help alleviate symptoms, but there are also many coping strategies you can try on your own:

Try light therapy:  A popular treatment method for SAD is light therapy. This involves sitting in front of a light box, no more than two feet away, for around 30 minutes each day. The light box should emit 10,000 lux of light and limit UV light production. Since light boxes are not regulated by the Food and Drug Administration, it is recommended that you use one under the guidance of a health care provider.

Find time to be outside or near windows: This is easier said than done, but any time you can spare, even just a few minutes, can help. Try to get outside to soak up some sun whenever possible. Look at your day hour by hour to find moments when you could step outside, such as during a quick lunch or coffee break. Even if you do not have time to go outside, try to sit near or walk by windows during your workday.

Add exercise or movement to your daily routine:  Similar to depression, exercise can help lessen the severity of SAD symptoms. Exercise does not have to be a strenuous, hour-long session. Instead, try to make movement more intentional. Aim for at least thirty minutes of exercise or movement per day, and remember that even five minutes of stretching is better than nothing.

Eat mindfully: While there are no specific dietary interventions that cure SAD, it is still important to be mindful of your eating habits. Because many people with SAD experience reduced serotonin, they often crave foods high in carbohydrates. Carbohydrate-dense foods can temporarily help the brain produce serotonin and provide a short boost of energy. However, eating too many high-carbohydrate foods can lead to increased blood sugar levels and fatigue. Your mental health will feel the effects of maintaining a more balanced diet.

While there is no guaranteed way to prevent SAD from developing, there are preventative measures you can take, such as seeing a talk therapist, beginning light therapy as the days shorten, and engaging in the coping ideas described above. To learn more, start treatment, or explore preventative strategies, email me at maya@chaminajjan.com or book an appointment here.