Every winter, millions of Americans go through something more than just the “winter blues.” Some people who have been down as the days get shorter and colder may be experiencing feelings that extend into the realm of clinical depression.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a subcategory of depression that occurs within specific months of the year, usually those in the fall and winter. Most people experiencing winter-pattern SAD begin to feel a shift in their mood as the amount of sunlight they get each day decreases. Symptoms often remit when the days get longer as the seasons change.
What’s Causing SAD?
While the exact cause is still under investigation, scientists have identified several factors that may contribute to the onset of SAD.
People who experience winter-pattern SAD tend to have reduced levels of serotonin, or the brain chemical that helps regulate your mood. Research suggests that sunlight plays a key role in maintaining the correct levels of molecules in the brain that regulate normal serotonin levels. Fewer daylight hours mean fewer opportunities for these molecules to function appropriately, contributing to lower serotonin levels in the winter.
Additionally, this decrease in daylight leads to a potential vitamin D deficiency. It is suggested that vitamin D promotes serotonin activity, and while we consume it in food, we also produce it naturally when we are exposed to sunlight. Evidently, reduced sunlight exposure decreases natural vitamin D levels in people with SAD, further reducing serotonin activity.
Who is Impacted by SAD?
As discussed above, winter-pattern SAD is more common among people with less exposure to sunlight, which is why it is more common among those living farther north, where winter daylight hours are even shorter. It is most common in people who have depression or bipolar disorder already, but also extends to people with other mental disorders, such as attention-deficit hyperactivity disorder, eating disorders, anxiety disorder including panic disorder.
Of the millions of Americans believed to be experiencing SAD, many of them may not know and can have symptoms beginning as early as young adulthood. It is also more common in women, with up to four out of five people diagnosed with seasonal depression being women, depending on geographic location, age and other variables.
Why it Matters Now
This year’s season of SAD is in full swing. A study by Thriveworks found that searches for seasonal depression spike in the third week of November year after year—so at this point, people are really beginning to feel the effects. These thoughts could potentially reach the realm of hopelessness and suicide — so if you see or feel something, it’s important to say something. Seek out a mental health professional to ensure a proper diagnosis and treatment plan.
Symptoms to Watch Out For
While it’s normal not to feel like yourself throughout the winter, these feelings shouldn’t be disrupting your day-to-day life, such as your ability to perform your job or attend school, maintain relationships, or care for yourself or your home. Once they affect your ability to get through each day, you should seek assistance. Symptoms to watch out for include:
- Persistent sad and anxious moods for most of each day, every day, for a minimum of two weeks
- Loss of interest or enjoyment in things that generally interest you
- Increased irritability and frustration
- A noticeable decrease in energy with increased fatigue and slowness
- Oversleeping and overeating
- Increased feelings of hopelessness, pessimism, and/or suicidal thoughts
What You Can Do
Luckily, if you’re struggling with SAD, there are treatment options available to you. Some possible options include:
- Light Therapy: This treatment aims to expose people with SAD to bright light to compensate for reduced natural light exposure in the winter months. Make sure to check with a health care professional to ensure that you are using clinically tested devices with the appropriate level of illumination.
- Psychotherapy: Also known as talk therapy or counseling, this teaches those with SAD to think and behave differently, in turn shifting habits that contribute to SAD. Psychotherapy also teaches coping skills to help reduce symptoms and prevent recurrence.
- Antidepressant Medication: This can work well alone or alongside talk therapy. Most antidepressants take around 4-8 weeks to work, with any symptoms related to the body improving before mood does. Consult with a physician, such as a psychiatrist who specializes in the management of depressive disorders, to discuss this option.
- Vitamin D: Vitamin D supplements can make up for the lack of vitamin D production that occurs with a lack of sunlight, therefore helping regulate serotonin activity. Results on vitamin D treatments are inconclusive thus far, and more research is needed to draw a definitive conclusion. It’s always best to consult your physician to determine whether your vitamin D levels are low and what supplementation, if any, may be recommended.
- Lifestyle changes such as spending time outdoors to get natural sunlight, exercising, maintaining consistent daily routines, and avoiding alcohol or other substances may also help in managing depressive symptoms associated with SAD.
An Important Resource
988 – the national suicide and mental health crisis hotline that operates in all 50 states and the US territories 24 hours a day, 7 days a week, 365 days a year.
Joseph Laino, PsyD, is a clinical psychologist at NYU Langone Health, a clinical assistant professor in the Department of Psychiatry at NYU Grossman School of Medicine, and the assistant director of clinical operations at the Sunset Terrace Family Health Center at NYU Langone.
