Coping with Seasonal Affective Disorder (SAD)
As the seasons change know how to help manage your mental health as we have fewer hours of daylight
Seasonal affective disorder (SAD) is more than just the winter blues. SAD is considered to be a subtype of major depressive disorder and it affects about 5% of Americans. When someone has SAD, they experience major depressive symptoms in a seasonal pattern. Some common symptoms are sleeping too much or too little, loss of appetite or increased appetite, gaining or losing weight, loss of interest in things they used to enjoy, feeling forgetful or confused, feeling low energy or tired, feeling irritated most of the day, feeling guilty or worthless, or thinking of death and suicide. Most people with SAD find that they have depressive symptoms that start in the late fall and end in the spring or summer (winter depression), but some have summer depression that starts in the spring and ends in the fall or winter. Others with bipolar disorder may also find a seasonal pattern to their symptoms. People with winter depression tend to crave carbohydrates and sleep more, whereas people with summer depression tend to sleep less and eat less. It has been hypothesized that SAD may be related to a sleep cycle issue (circadian rhythm disruption) that is related to how much daylight we receive.
There are many treatment options for SAD which include light therapy, medications, psychotherapy, as well as lifestyle modifications.
Light Therapy: There are 2 types of light therapy, bright light therapy and dawn simulation. Bright light therapy involves sitting in front of a special light every day for a certain amount of time. It’s best to consult with a medical professional before using this therapy as there are risks to certain people. Dawn simulation involves using a device that turns on in the hours before waking and provides a dim light that increases to room level light.
Medications: Generally SAD is treated with the same medications that are used for major depression. Sometimes people need to try a couple of these medications before they find the one that works best for them.
Psychotherapy: Speaking to a therapist is a great way to learn more about your symptoms and receive personalized care to help you feel better.
Lifestyle Modifications: There are a lot of things that someone with SAD can try on their own to help manage their symptoms. Things like taking a walk every day, getting aerobic exercise, and improving sleep hygiene have been shown to help.
If you or someone you know may have SAD, it’s a good time to speak to a medical provider to get treatment. Importantly, if you or someone you know is thinking of harming themselves, you need to get help right away and can call or text 988 to speak to someone anytime.
