[vc_row][vc_column][vc_column_text]As the vibrant leaves of autumn begin to drop, a significant number of Americans may find their energy levels falling as well. Seasonal affective disorder (SAD), a type of
depression coinciding with seasonal changes, impacts an estimated 10 million individuals in the United States.
Characterized by a suite of symptoms that often commence in the waning daylight of late fall or early winter, SAD can cast a shadow over the mood and vitality of those affected. With the condition typically enduring four to five months, the shift from summer's warmth to fall's chill can signal a profound change in the well-being for many.
What are the symptoms of seasonal affective disorder?
SAD is more than just the "
winter blues" or a seasonal funk that you have to tough out on your own. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), it is a subtype of depression that comes and goes with the seasons, typically starting in the late fall and early winter and subsiding during the spring and summer. The
symptoms of SAD may include:
- Low energy and fatigue
- Oversleeping
- Difficulty sleeping
- Sadness or anxiousness
- Feelings of hopelessness, guilt, worthlessness or helplessness
- Irritability and agitation
- Loss of interest or pleasure in normally enjoyable activities
- Difficulty concentrating, remembering details and making decisions
- Thoughts of death or suicide
- Overeating, with a particular craving for carbohydrates
- Weight gain
- Lack of appetite
- Feeling the need to “hibernate”
What causes seasonal affective disorder?
According to scientists, the precise cause of SAD remains undetermined, but the National Institute of Mental Health (NIMH) identifies several biochemical factors that may play pivotal roles in its development.
Research indicates that individuals suffering from SAD often experience a reduction in serotonin production, a neurotransmitter integral to mood regulation. This downturn in serotonin is partly attributed to the decrease in sunlight during the fall and winter months—a change that can disrupt the body's internal clock, or circadian rhythm and lead to feelings of depression.
Compounding the issue, NIMH points to evidence that people with SAD may produce an excess of melatonin, a hormone that regulates sleep. While
melatonin typically aids in sleep and is balanced by the light-dark cycle, its overproduction during the shorter days of the year can result in heightened sleepiness and disruption of the daily rhythm.
These imbalances in serotonin and melatonin not only affect mood and sleep but also influence the body’s daily physiological rhythms. As a result, those with SAD struggle to adjust to the changing lengths of days and nights, leading to the significant sleep, mood and behavioral changes associated with the disorder. This disruption of circadian rhythms is a central theme in understanding and treating SAD, with therapies often aimed at restoring balance to these biological systems.
How do you treat seasonal affective disorder?
If you're struggling with SAD, there are several effective strategies and treatments that can help alleviate the symptoms:
Increase your vitamin D intake
The relationship between
vitamin D and SAD is a subject of ongoing research and debate. Vitamin D is sometimes known as the "sunshine vitamin" because the body produces it in response to sunlight. It's crucial for maintaining healthy bones and has a role in immune system function. Some symptoms of vitamin D deficiency, such as fatigue and mood changes, are similar to those of SAD, which has led to a hypothesis that supplementing with
vitamin D might help with some SAD symptoms.
†
However, as the Columbia University Irving Medical Center points out, the evidence
linking vitamin D supplementation with effective SAD treatment remains inconclusive. Some studies suggest a benefit, while others do not find a significant effect. It's also worth noting that excessive intake of vitamin D can have negative health consequences, so supplementation should be approached cautiously and under medical supervision.
While the direct impact of vitamin D on SAD may be uncertain, maintaining adequate vitamin D
† levels is still beneficial for overall health.
Increase sun exposure
To mitigate the effects of SAD, Henry Ford Health recommends
early morning exposure to sunlight. Light signals the brain to cease production of melatonin, the hormone that regulates sleep, thus helping to recalibrate the body's internal clock.
"Open your blinds or curtains and get outdoors in the natural daylight as much and as early as possible," the health organization advises.
Try light therapy
Doctors may prescribe light therapy as a treatment for SAD, according to the American Association of Family Physicians. This treatment typically requires
daily sessions in front of a light box or wearing a light visor.
"Generally,
light therapy takes about 30 minutes a day in the fall and winter, when you’re most likely to be depressed," the association notes.
"If light therapy helps you, you’ll keep using it until more sun is available in the springtime. Stopping light therapy too soon can make the symptoms come back."
Consider psychotherapy
According to the Mayo Clinic,
engaging in psychotherapy can be beneficial for those dealing with SAD. A psychotherapist can assist in identifying and modifying negative thought patterns and behaviors that contribute to mood decline. Furthermore, psychotherapy offers strategies to effectively manage and cope with SAD.
Look into antidepressants
“For those diagnosed with SAD, doctors may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs),” the Mayo Clinic states.
Another option may be bupropion, an antidepressant that is not an SSRI but a norepinephrine-dopamine reuptake inhibitor (NDRI), which works by regulating the brain chemicals norepinephrine and dopamine.
The Mayo Clinic suggests that treatment with an antidepressant should ideally begin before the onset of SAD symptoms each year. Health care providers may also recommend that patients continue taking the medication beyond the typical duration of SAD symptoms to prevent their return.
Make healthy choices
Maintaining a healthy lifestyle is crucial in managing SAD, according to health experts. Regular
physical activity, a balanced diet, limited alcohol consumption and consistent,
quality sleep are all fundamental components that can help alleviate the symptoms.
Avoid isolation
Johns Hopkins Medicine suggests that
social interaction can be beneficial for individuals coping with SAD. Engaging with others is typically more therapeutic than isolation, which can exacerbate the condition. Participating in social activities such as outings with friends, attending events, volunteering and engaging in religious activities are recommended to combat the feelings of SAD-ness and encourage a more positive outlook.
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