Seasonal Affective Disorder (SAD) is a form of depression that arrives at the same time each year and resolves after a few months. The bad news is that it comes back year after year. The good news is that it is predictable, treatable, and there are preventative actions a person can take to reduce its impact on their lives. At Highland Hospital Behavioral Health in Charleston, West Virginia, we want to give you the tools to manage this condition effectively.
What You Should Know About SAD
It’s important to understand that although SAD symptoms only linger for part of the year:
- It is a form of depression and has similar symptoms, which often include intense sadness most of the day, nearly every day, lack of interest in activities you used to enjoy, low energy levels, sleeping too much or waking up prematurely, changes in appetite, difficulty focusing, hopelessness or guilt, craving carbs, anxiety, irritability, and physical pain (especially headaches) unrelated to a known medical issue.
- It can occur alongside other mental health conditions, especially bipolar disorder.
- It can be very intense
- Suicidal thoughts may occur
- It is more common in the fall and winter, but some people experience symptoms in the spring and summer.
While it’s not entirely clear what causes SAD, it is thought to be caused by: changes to our circadian rhythm – different lighting changes that naturally occur throughout the year and can impact our internal clock; decreased serotonin levels that could also be impacted by decreased light in the fall and winter; and changes in melatonin levels. More than just an over-the-counter sleep remedy, melatonin is a chemical that your brain makes naturally that helps to regulate your sleep patterns and mood, and the change in season can impact how much our brains make.
How to Prepare
If you have experienced SAD in the past, then you can anticipate its arrival. If you have not previously sought treatment for your symptoms, now is a great time to reach out to your doctor, who might suggest:
- Getting outside more during the winter months, even if it is cloudy and gray
- Opening curtains when indoors and sitting near a window
- Taking up a winter sport or other forms of exercise that will help you to move your body regularly
- Maintaining consistent times for waking up and going to sleep
- Eating healthily to ensure your brain and body have the vitamins and nutrients they need
- Avoiding alcohol and other substances that can exacerbate SAD and be dangerous to mix with medications used to treat SAD
- Light therapy (sometimes called phototherapy)
- Vitamin D supplements or prescription medications
- Making plans with people who care about you, to reduce isolation and increase support
- Managing your expectations for what you can accomplish during a SAD episode and how quickly you can expect to recover
- Delaying big decisions (ending relationships, getting married, getting a new job, etc.) until you feel better, as you will make better choices after the depression has lifted
- Attending therapy, especially cognitive behavioral therapy (CBT)
If you have already been treated in the past for wintertime SAD and been told that you only need to utilize your treatment plan when you are symptomatic, getting a jump start on your treatment now may lessen your symptoms later in the fall and winter and reduce your risk of developing suicidal thoughts.
SAD Risk Factors
The people who are most at risk for this condition include anyone:
- Who is female – 80 percent of patients with SAD are women
- Over the age of 20
- With a diagnosis of depression, ADHD, an eating disorder, anxiety, or bipolar disorder
- Who has a family history of depression
- Who lives far from the equator
- With a vitamin D deficiency
When to Seek Out Professional Help for SAD
Life always has its ups and downs, but if you experience several days on end where you’re sad, or you’re struggling more to get things done, you should make an appointment to talk to your primary care doctor or a mental health professional, as these could be signs of depression. Get immediate help if:
- Your sleep habits change
- Your appetite changes
- You find yourself drinking more alcohol or misusing drugs
- You have thoughts of suicide
At Highland Hospital Behavioral Health, we treat people who need a safe environment to heal and improve their total well-being, following an acute mental health struggle or addiction to alcohol or other drugs.
