During the winter months, many people encounter a decline in mood and energy, known as seasonal affective disorder (SAD) or seasonal depression. Although often associated with fall or winter, SAD can also occur in the summertime. While these shifts in mood and energy can be challenging, there are treatment options available to help alleviate symptoms.
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression that occurs at a specific time of year, usually during the fall or winter months when daylight hours are shorter. SAD is sometimes referred to as seasonal depression, as energy and mood levels often decrease, just like with other forms of depression.
Signs & Symptoms of Seasonal Affective Disorder
People who experience SAD might feel a persistent sense of sadness, fatigue, or a lack of interest in activities they typically enjoy. Other symptoms can include:1
Unabating feelings of hopelessness or emptiness
- Irritability and mood swings
- Low energy and fatigue
- Changes in appetite and weight
- Difficulty sleeping or oversleeping
- Physical aches or pains, headaches without other explained cause
- Thoughts of death or suicide
If you are feeling suicidal or experiencing a mental health crisis, please reach out for immediate support by contacting your local emergency services, visiting your local emergency room, or calling/texting the National Crisis Hotline at 988.
Those with winter-related SAD are more likely to experience:
- Sleeping more
- Overeating, often craving carbohydrates
- Withdrawing from friends and loved ones
Those who experience summer-pattern SAD are more likely have symptoms like:
- Problems falling asleep or staying asleep
- Lack of appetite
- Restlessness
- Anxiety
Why Are Some People More Susceptible to Seasonal Depression?
People living further north are more likely to develop SAD, as the lack of sunlight they experience has a direct relationship to serotonin levels, impacting mood. Additionally, those with lower levels of vitamin D, which further reduces serotonin activity in the brain, are slightly more likely to develop SAD.1
SAD is also more common in people who already have another mental health disorder, or for whom mood disorders run in the family. This means there is likely a genetic element to developing seasonal depression symptoms as well.1
Options for Treating Seasonal Depression
When it comes to treating seasonal depression, several options can help relieve symptoms and improve well-being. It’s important to weigh the benefits and possible side effects of any mental health treatment with a knowledgeable provider to find a plan that best fits your needs.
Treatments that can help with SAD symptoms include:
- Therapy: Therapy can help people learn new coping skills when seasonal depression symptoms flare. Additionally, unpacking some of the underlying causes for negative feelings can help people find healthier ways to move forward.
- Light therapy: Light therapy involves using a special lamp to mimic natural sunlight, potentially boosting mood and energy levels.
- Medication: A psychiatric prescriber can help determine whether medication could improve depressive symptoms, whether year-round or only seasonally.
- Transcranial magnetic stimulation (TMS): TMS involves using magnetic fields to stimulate mood-regulating cells in your brain, acting as a non-invasive and drug-free treatment for depression.
How Mental Health Treatment Can Help Year-Round
Even if you only experience mental health symptoms for one season out of the year, working with an experienced and empathetic care team when you’re feeling “fine” can help prepare you for the times when you’re not. A therapist can help you develop proper coping tools, while a medication prescriber can ensure that your medications are suitable for whatever season you’re in.
When appropriate, a provider might also recommend additional strategies in the wintertime when your mood dips, such as TMS or Spravato®. Treatments will likely be more effective when these knowledgeable professionals can track your symptoms year-round to see how they can help bring balance during more challenging times.
Lifestyle Tips & Coping Strategies for SAD
Finding ways to manage seasonal affective disorder can make a big difference in how you feel during the darker months:
- Spend more time outside during daylight hours. Even a short walk can boost your mood.
- Try to keep your indoor spaces bright and well-lit, and consider using a light therapy lamp in the morning.
- Stay active with regular exercise to increase energy levels and reduce stress.
- Eat a balanced diet with plenty of fruits, vegetables, and whole grains, in addition to limiting substances like alcohol.
- Stay connected with family and friends, planning activities that you enjoy together.
- Remember to maintain a regular sleep schedule, as a good night’s rest can improve your mood and energy.
Call New Directions Mental Health & Get Help with SAD
Seasonal depression can make it difficult to feel motivated or find joy in life, but there is hope. At New Directions Mental Health, our team of professionals has experience in treating SAD and other forms of depression for our neighbors across Pennsylvania.
Call us at 724.374.7414 today to learn more about treatment options for you to help alleviate symptoms of seasonal depression, or schedule your first appointment today.
Source:
- What is seasonal affective disorder? (2023). National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
