What to Know About Seasonal Affective Disorder (SAD)What to Know About Seasonal Affective Disorder (SAD)

Does your mood seem to follow the seasons? You might feel energetic and positive during the long, sunny days of summer, only to find yourself feeling sluggish, sad, and unmotivated as the days get shorter and darker in the fall and winter. If this pattern repeats year after year, you may be experiencing a specific type of depression known as Seasonal Affective Disorder, or SAD.

At Televero Health, we want you to know that SAD is more than just the “winter blues.” It is a real, diagnosable subtype of major depression that is related to the changing seasons. Understanding what causes it and how it’s treated can help you to manage these predictable slumps and feel more stable year-round.

What Is SAD and What Causes It?

Seasonal Affective Disorder is a form of depression that follows a seasonal pattern. The most common type, winter-pattern SAD, begins in the late fall or early winter and goes away during the spring and summer. A much rarer form, summer-pattern SAD, can occur in the late spring or early summer.

While the exact cause of SAD is not fully understood, it is strongly believed to be related to the reduced level of natural sunlight in the fall and winter. This lack of light is thought to affect the brain in a few key ways:

  • It Disrupts Your Circadian Rhythm: Your body’s internal 24-hour clock, or circadian rhythm, is heavily influenced by light. The reduced sunlight of winter can throw this clock out of sync. This can disrupt your sleep patterns and other daily rhythms, which can lead to feelings of depression.
  • It Affects Serotonin Levels: Sunlight is thought to play a role in the production of serotonin, the key neurotransmitter that regulates mood. Less sunlight may lead to lower levels of serotonin activity in the brain, which is a major factor in depression.
  • It Affects Melatonin Levels: Melatonin is the hormone that helps you sleep, and its production is also influenced by light. The darkness of winter may cause your body to overproduce melatonin, leaving you feeling sleepy and lethargic during the day.

What Are the Symptoms of SAD?

The symptoms of winter-pattern SAD are similar to those of other forms of depression, but there are a few characteristic differences. In addition to a low mood and a loss of interest in activities, people with SAD often experience:

  • Oversleeping (Hypersomnia): Unlike other forms of depression that can cause insomnia, SAD often makes you want to sleep much more than usual.
  • Overeating and Carbohydrate Cravings: You might find yourself craving starchy and sugary foods, which can lead to weight gain.
  • Low Energy and Fatigue: A feeling of being heavy and lethargic is very common.
  • Social Withdrawal: You might feel the need to “hibernate” and avoid social situations.

For a diagnosis of SAD to be made, this pattern of symptoms must occur during a specific season for at least two consecutive years, and the seasonal episodes must be much more frequent than any non-seasonal episodes you may have had.

How Is SAD Treated?

Because SAD is so closely linked to a lack of light, the treatments are often unique and targeted at this specific cause. A comprehensive treatment plan for SAD may include:

  1. Light Therapy: This is one of the first-line and most effective treatments for SAD. It involves sitting in front of a special light box for about 20 to 30 minutes every day, usually first thing in the morning. This box emits a very bright light (about 10,000 lux) that mimics natural outdoor light. This exposure helps to reset your body’s internal clock and boost the brain chemicals that affect mood.
  2. Medication: Antidepressants, particularly SSRIs, can be very effective for treating SAD, just as they are for other forms of depression. Your doctor might recommend that you start taking the medication in the fall, before your symptoms typically begin, and continue it through the winter.
  3. Psychotherapy: Talk therapy, especially Cognitive Behavioral Therapy (CBT), can help you to manage the negative thoughts associated with depression and can teach you behavioral skills, like scheduling pleasant activities, to help you cope with the winter months.
  4. Vitamin D: There is some evidence linking low Vitamin D levels (which are common in the winter due to less sun exposure) to depression. Your doctor may check your levels and recommend a supplement if you are deficient.

If you notice a predictable, seasonal pattern to your mood, don’t just dismiss it as the winter blues. Talk to your provider about it. With an accurate diagnosis and a proactive treatment plan, you don’t have to dread the changing of the seasons.

Key Takeaways

  • Seasonal Affective Disorder (SAD) is a type of depression that follows a recurring seasonal pattern, most commonly starting in the fall and winter.
  • It is believed to be caused by the reduced level of natural sunlight, which can disrupt your body’s internal clock and affect mood-regulating brain chemicals.
  • Symptoms often include oversleeping, carbohydrate cravings, and low energy, in addition to a depressed mood.
  • Effective treatments include light therapy, antidepressant medication, and psychotherapy, which can help you manage the condition and feel stable year-round.

Ready to take the first step? We can help. Get started with Televero Health today.

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