Seasonal Affective Disorder: What It Is and What To Do

Many of us look forward to the change of seasons. It can be a time to enjoy your family and friends as you celebrate the holidays. It’s also a time to enjoy the change in weather or the natural beauty of falling leaves, warm long evenings, the world regrowing, and powdery snow banks. However, not everyone will view the change in weather and length of days as favorable, as these shifts can cause psychological complications associated with Seasonal Affective Disorder. 

For those of you who aren’t familiar, Seasonal Affective Disorder (often abbreviated SAD) is a condition that’s very similar to depression and mania as we know it. The main difference is that SAD is triggered by the change in seasons and often only lasts about 5-6 months out of the year. Though the symptoms may vary in severity, Seasonal Affective Disorder is characterized by its occurrence each year around the same time.

There is a lot of speculation about what causes Seasonal Affective Disorder, but among the best guesses is the change in the length of the days and the time the sun sets and rises. Often, the sun rises earlier during winter and fall; this can mean dreading your alarm and feeling like you slept less overall due to your body's natural melatonin production being timed differently.  Psychologists note that lack of light can be a factor during winter, as it’s linked to the production of serotonin. Whereas in the summer, the days are longer and the heat, along with longer and more intense exposure to sunlight, may leave some feeling on edge. 

Seasonal Affective Disorder is not spoken about as widely as depression and other mental health conditions, even though it affects over 10 million adults in the US, which is about 5% of the population. Statistically, women should be more wary of the condition as they are twice as likely to develop SAD as their male counterparts. 

Also, the place you call home has been shown to affect your likelihood of developing SAD. People who live in sunny and warm places like California and Florida make up less than 1% of Seasonal Affective sufferers, versus those farther north in places like Maryland and New Hampshire, which comprise 6% and 10% of sufferers, respectively. This is most likely due to weather conditions and how much the temperature changes during the different seasons. 

So what does Seasonal Affective Disorder look like? It depends partially on when your symptoms onset. There are two different patterns for SAD winter and summer. The more common of the two is winter, and the symptoms are losing interest in hobbies, having cravings for carbohydrates, weight gain, feelings of listlessness, and worthlessness, as well as feeling sad and even suicidal. However, the most common side effect is tiredness and sluggishness that persist regardless of how much you sleep. This further reinforces the idea that the condition is related to our circadian rhythm. The symptoms often arrive around October and may persist through February and even early March.

Though less common than winter-pattern Seasonal Affective Disorder, the summer-pattern spans through spring and summer, usually beginning as early as March, and persisting through September. This can create the opposite effect as its winter counterpart. Those who suffer during this period may experience anxiety, jitteriness, irritability, insomnia, poor appetite, and weight loss. These symptoms are similar to what someone experiencing a manic episode might go through.

For those with Seasonal Affective Disorder, it may be difficult to make it through the season that is causing you discomfort. Despite not having a cure, there are treatment options available that have been shown to lessen symptoms. For both summer and winter sufferers psychotherapy and antidepressants may be helpful. SAD is likely brought on by biological factors, speaking to a licensed therapist or psychologist may help you manage impulsive or destructive behaviors brought on by your condition. We recommend everyone to attend therapy, and it’s most important when you might be struggling. Moreover, discussing a regimen of medication with your doctor to help with dopamine or melatonin production might be helpful.

Additionally, for winter-pattern sufferers specifically light therapy, especially when used proactively (ie before the onset of symptoms) is a great way for your body to make up for the sunlight it’s been losing during winter months, which can naturally help regulate sleeping patterns, and release that much-needed dopamine. However, this is not recommended for people with eye sensitivity or taking certain medications.

Even though some may shrug off Seasonal Affective Disorder as a case of the “winter blues” or “summertime sadness”  this condition is serious, and you should seek help from a professional if you feel strange or out of sorts for an extended period or your symptoms begin to disrupt your life. Though this condition can be devastating if left unchecked, individuals with SAD can live normal lives and feel relatively comfortable even during their active months. As always, if you are struggling, don’t hesitate to reach out to your support network when the worst symptoms appear.  There are many treatments available, and by proactively working with your doctor or psych professional you too can enjoy the changing seasons. If you or a loved one needs additional support, feel free to reach out to us.