Seasonal Affective Disorder, or SAD, is a form of depression that comes when the seasons change. These significant mood changes can come in the spring/summer or fall/winter but are most often associated with the “winter blues,” when the days are shorter and there is less sunlight.
There is a difference between SAD and winter blues. The blues can happen now and then, sometimes related to an external stressor like a death during the holidays. You may want to pull away from friends, but you’re still able to function. Season Affective Disorder is more prevalent; it can cause you to withdraw from life on a scale that is disruptive to your work, happiness and physical health.
Symptoms
Not everyone with SAD has the same symptoms, but they can include:
Sad, anxious, or “empty” feelings
Feelings of hopelessness, guilt, worthlessness, or helplessness
Loss of interest or pleasure in activities you used to enjoy
Fatigue and decreased energy
Difficulty concentrating, remembering details, and making decisions
Thoughts of death or suicide
Oversleeping
Overeating, particularly with a craving for carbohydrates
Weight gain
Social withdrawal (feeling like “hibernating”)
Difficulty sleeping
Lack of appetite
Irritability and agitation
Get Help
Talk to your health care provider or mental health specialist if you are concerned and think you may be suffering from SAD. It is especially important to see a doctor if your sleep patterns and appetite have changed, you turn to alcohol for comfort or relaxation, or you feel hopeless or think about suicide.
If you’ve been diagnosed with seasonal affective disorder, your treatment plan may include a combination of light therapy, vitamin D supplement, cognitive behavior therapy and possibly medication.
If you’re experiencing a mental health crisis, call or text 988 or explore the 988 Suicide and Crisis Lifeline.
Treatment and self care
Self-care is key with SAD and can also help with the winter blues. Implement prevention strategies to get ahead of common symptoms:
• Make a habit of getting out for a daily walk. This helps your mood by breathing in fresh air and providing a change in scenery, all while exercising.
• Add vitamin D into your diet and nutritional changes. Consult with a nutritionist or physician on what kinds of things you should target in your diet or what you should increase.
• Plan fun activities and stick to those commitments. Once SAD begins, you’re more likely to pull back and cancel plans.
• Get social with friends and family. This helps stimulate your mind and mood by being around others.
• Move your body with physical activity. It doesn’t have to be hard exercise, but moving your body will provide physical stimulation. If you can participate in an exercise group or class, that allows you to get physical and social benefits.
• Reach out to your support network. Tell your family and friends how this change of season affects you so they can check in on you. They can also help hold you accountable to your commitments and support you.
Sources: Substance Abuse and Mental Health Services Administration; University of California Davis Health; Mayo Clinic
