Combat Seasonal Affective Disorder
As the seasons change, many people experience shifts in mood and energy, sometimes leading to feelings of sadness or depression, known as Seasonal Affective Disorder. In this blog, we’ll explore the effects of season change on humans and provide effective strategies to help you feel your best year-round. Read on to discover how to keep your mood in check, no matter the season.
Key Takeaways:
- The change of seasons can trigger Seasonal Affective Disorder, leading to mood changes, low energy, and depression.
- Lack of sunlight affects your serotonin, melatonin, and vitamin D levels.
- Cloudy days can still help you address problems with your circadian clock.
Table of Contents
- What is Seasonal Affective Disorder?
- Symptoms of Seasonal Affective Disorder
- Causes of Seasonal Affective Disorder
- Who is Prone to SAD?
- Treatment Options for Seasonal Affective Disorder
- Light Therapy
- Cognitive Behavioral Therapy (CBT)
- Medication
- Healthy Diet and Nutrition
- Vitamin D Supplements
- Spending Time Outdoors
- Exercise
- Maintain Social Connections
- Sleep Hygiene
- Manage Seasonal Mood Changes
Winter is Coming, and so are Mood Changes
Many wonder, “Why do I feel weird when the seasons change?” The answer lies in the effects of season changes on humans, specifically how diminished daylight affects the circadian rhythm. Understanding this can help us better manage our mental health during these times.
Although these seasons come with their own charm—festive holidays, cozy gatherings with friends and family, and time for reflection—they can also usher in increased stress. From demands of work and school to the approaching holiday season create added pressure, often leading to exhaustion. For some, this combination of shorter days and mounting responsibilities can lead to the onset of Seasonal Affective Disorder (SAD), making what should be a joyful time feel overwhelming.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific times of the year, usually in the fall and winter months when daylight hours are shorter. People who experience SAD often see an uptick in symptoms, usually at the same time annually. It’s sometimes referred to as the “winter blues,” but for many, it’s more than just a simple shift in mood.
Symptoms of Seasonal Affective Disorder
It’s important to be aware of the SAD symptoms and how they can affect your mental and physical health. The primary signs you have season change depression condition include:
- Persistent feelings of sadness or depression
- Low energy and fatigue
- Changes in sleep patterns, such as oversleeping
- Difficulty concentrating
- Changes in appetite, particularly cravings for carbohydrates
- Overeating, which can also lead to weight gain
- Social withdrawal or isolation
- Irritability
- Losing interest in activities you typically enjoy
Causes of Seasonal Affective Disorder
While the causes of SAD remain unclear, studies have shown a link between your body and sunlight exposure. These causes can significantly disrupt the body’s internal processes:
- Disrupted circadian clock due to reduced sunlight: The body’s circadian rhythm relies on light exposure to regulate sleep and wake cycles, hormone release, and energy levels. Shorter days and longer nights, particularly in winter and fall, cause this rhythm to become misaligned. This change in the environment is due to the earth’s rotation, resulting in fewer hours of sunlight throughout the day. Individuals may experience feelings of fatigue, mood swings, and changes in daily functioning.
- Serotonin levels drop: Sunlight promotes the production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Less sunlight exposure causes serotonin levels to decrease, resulting in a higher risk of depression and other mood-related symptoms.
- Melatonin imbalance: Melatonin is another chemical in the body that is responsible for sleep regulation. Reduced sunlight causes the overproduction of melatonin, leading to excessive sleepiness. Meanwhile, a deficiency during the day contributes to lethargy and difficulty staying alert.
- Vitamin D deficiency: Vitamin D affects mood regulation and serotonin production. Darker months can lead to decreased levels of this important vitamin, further exacerbating SAD symptoms.
Who is Prone to SAD?
Season changes from summer to fall affect everyone, but some people have more severe reactions to this transition. For instance, SAD is more often diagnosed in women than in men, and it is frequently seen in younger adults.
SAD risk factors include:
- Family history: You can link SAD if you have blood relatives with Seasonal Affective Disorder, bipolar disorder, and other types of depression.
- Major depression or bipolar disorder: SAD symptoms may worsen seasonally if you are personally living with depression, anxiety, or bipolar disorder.
- Geographical location: People living far from the equator are more likely to experience SAD, as their daylight hours are significantly reduced, especially during fall and winter.
Treatment Options for Seasonal Affective Disorder
There are several ways to manage and treat SAD:
Light Therapy
One of the most effective treatments for SAD is light therapy. This approach involves using a special lightbox that mimics natural light. It emits light, usually around 10,000 lux, and the intensity can help reset your circadian clock and boost serotonin production.
Exposing yourself to bright light daily for 20-30 minutes immediately after waking up is recommended. Many people find relief from depressive symptoms within a few weeks of starting this therapy. Moreover, the device should be about 24 inches away from your face. Avoid looking directly into the light, and always consult a healthcare provider first, especially if you have bipolar disorder or eye conditions.
Cognitive Behavioral Therapy (CBT)
This form of talk therapy addresses individuals’ negative thought patterns and behaviors. It teaches practical coping strategies and ways to break free from the cycle of depressive thinking. CBT is effective in helping develop long-term skills to manage SAD symptoms.
Cognitive Behavioral Therapy typically focuses on identifying and challenging negative thoughts, developing healthier coping mechanisms for dealing with seasonal changes, and planning enjoyable activities during winter months to counteract social withdrawal and isolation.
Medication
One of the most immediate solutions people seek with any disorder is to take medication. For the case of SAD symptoms, antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), are often prescribed. Medications like fluoxetine (Prozac) and sertraline (Zoloft) are effective in treating depression and anxiety symptoms related to SAD.
Like any other treatment, it may take several weeks for you to experience the effects of antidepressants fully. It is usually recommended for those who have moderate to severe Seasonal Affective Disorder or when other approaches have not provided the expected results. Always consult your healthcare provider whether medication is best for your needs.
Healthy Diet and Nutrition
Maintaining a well-balanced diet isn’t just about staying fit and healthy; it also helps manage SAD symptoms. Certain nutrients, like omega-3 fatty acids, complex carbohydrates, and B vitamins, can support brain health and serotonin production.
Ensure you include fatty fish like salmon, mackerel, trout, and sardines into your diet, as they are among the best natural sources of vitamin D. Egg yolks, mushrooms, and fortified foods like milk, orange juice, and cereals are also recommended.
Moreover, flaxseeds and walnuts are rich in omega-3 fatty acids, which improve brain function and help combat mood disorders. Similarly, leafy greens, nuts, and legumes provide magnesium and B vitamins.
Limit intake of refined sugars and processed carbohydrates, as they can lead to energy crashes and worsen depressive symptoms. Manage your cravings for carbohydrate-heavy foods and opt for whole grains and fiber-rich foods instead.
Vitamin D Supplements
Supplement your diet and efforts to achieve the recommended daily levels of vitamin D by taking supplements. While their effectiveness varies from person to person, it is an inexpensive and safe option, especially for those at risk of deficiency.
Before you take vitamin D supplements, it’s important to speak with your doctor to determine the appropriate dosage based on your vitamin D levels. Remember that they are not lone solutions to deficiencies but should be supplementary with outdoor exposure and a balanced diet.
Spending Time Outdoors
What better way to get vitamin D than spending time outdoors? After all, sunlight is a natural source of this essential nutrient. While many believe that cloudy days won’t do the job, you can still benefit from the sun’s rays, even on overcast days.
There are different ways you can maximize outdoor light exposure. You can take a morning walk or sit by a sunny window during the day. Spending at least 20 minutes outdoors daily, even during colder months, can synthesize vitamin D production and boost serotonin levels.
Exercise
Counteract feelings of depression and anxiety by releasing endorphins through physical activity. After all, exercise is a natural mood booster and can help manage symptoms of SAD. It also improves energy levels, sleep quality, and overall physical health, making it valuable in your desire to cope with the complications that come with the disorder.
You can do various types of exercises, including:
- Aerobic activities: walking, running, cycling, or swimming
- Outdoor activities: hiking and skiing, which also allows for natural light exposure
- Group fitness classes or sports: promotes social connections and combats isolation
Maintain Social Connections
Since people with SAD experience depression, anxiety, and other mood disorders, it can be challenging for them to stay engaged with others. However, there are many ways you can promote social connections.
Surrounding yourself with family and friends or participating in group activities can provide emotional support and alleviate feelings of loneliness. Plan regular meetups with your loved ones, even if they are virtual. After all, some connections don’t have to be physical. You can also join clubs, groups, or online communities that align with your interests. Doing so provides a sense of belonging and improves well-being.
Sleep Hygiene
As your melatonin levels fluctuate with the seasons, maintaining healthy sleep habits is vital for people with SAD. Establishing a consistent sleep routine can help regulate your circadian rhythm and reduce fatigue and depression.
Go to bed and wake up at the same time each day. It helps if you create a calming bedtime routine to signal your body that it’s time to wind down. For instance, you can light some incense sticks or play soothing music. Keep your bedroom dark and quiet, and avoid drinking caffeine or performing stimulating activities in the evening.
Manage Seasonal Mood Changes
As summer progresses to fall, it’s normal to experience energy, mood, and motivation shifts. If you find that your mood is affected by the weather to the point that it impacts your daily life, you may be dealing with seasonal affective disorder.
Fortunately, there are various ways to help manage seasonal mood changes, including light therapy, exercise, and strong social support. Understanding the role of your circadian clock and how the lack of sunlight impacts your body can help you better manage your mental and physical health.
Take the proactive step to ease your winter blues. Learn more about the health benefits of light therapy by reading these blog posts:
- Light Therapy for Alzheimer’s Disease: A Caregiver’s Guide
- Treating Sleep Disorders With Bright Light Therapy
- Seasonal Affective Disorder in Kids: A Comprehensive Guide for Parents
- Can Light Therapy Help With ADHD Symptoms?
- Find the Light: Using Light Therapy for PTSD
Get a light box for your home today.