Don't let seasonal affective disorder (SAD) get you down

The time change, shorter days and the change of seasons may make some of us want to get cozy at home. For others, though, the fall and winter seasons are intensified by a seasonal depression that makes life more challenging.

What is SAD?

Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons. It typically happens in the fall and winter. Although less common, some people can also experience it in the spring and summer.

Millions of American adults may suffer from SAD, but many may not know they have the condition. SAD affects women much more often than men, and it is more common in those living farther north, where there are shorter daylight hours in the winter.

For most people with SAD, symptoms start in the fall and continue into the winter months. It can zap your energy and make you moody. But effective treatment can help you feel revitalized during the colder months.

Signs and symptoms of SAD may include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy, feeling sluggish or tense
• Oversleeping
• Overeating or gaining weight
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty

Take the signs and symptoms of seasonal affective disorder seriously. As with other types of depression, SAD can get worse if it's not treated.

The specific cause of seasonal affective disorder isn’t known. Some things that may play a role include:

• Your biological clock (circadian rhythm). The lack of sunlight in winter may disrupt your body's internal clock and lead to feelings of depression.
• Serotonin levels. Serotonin is a type of brain chemical called a neurotransmitter that affects your mood. Reduced sunlight can cause serotonin to drop, and that may trigger depression.
• Melatonin levels. The change in season can disrupt your body’s balance of melatonin, another chemical that plays a role in mood and in sleep patterns.

When to see a doctor

It's normal to have some days when you feel down. But if the feeling lasts for days at a time and you can't get motivated to do activities you usually enjoy, talk to your doctor. This is especially important if your sleep patterns and appetite have changed, you turn to alcohol for comfort or relaxation, or you feel hopeless or think about hurting yourself or others.

Diagnosis and treatment

If you think you may be experiencing SAD, reach out to your doctor or a mental health specialist about your concerns. Your doctor may perform a physical exam and run lab tests to rule out an underlying health condition that could be causing symptoms.

Treatment for seasonal affective disorder is similar to other mood disorders. Your doctor will work with you to find a combination of treatments and coping mechanisms that work best for your situation. Your treatment plan may include things like light therapy, medication and psychotherapy.

Coping and support

In addition to the treatment plan recommended by your doctor, the following steps can also help you manage seasonal affective disorder:

• Take care of yourself. Get enough sleep to help you feel rested but be careful not to get too much rest. SAD symptoms often lead people to feel like hibernating. Make healthy choices for meals and snacks. Don't turn to alcohol or recreational drugs for relief.
• Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
• Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend time outside within two hours of getting up in the morning.
• Exercise regularly. Exercise and other types of physical activity help lower stress and anxiety, both of which can increase SAD symptoms.
• Learn techniques to manage your stress better. Unmanaged stress can lead to depression, overeating, or other unhealthy thoughts and behaviors.
• Socialize. When you're feeling down, it can be hard to be social. Make an effort to connect with people you enjoy being around. They can offer support, a shoulder to cry on or shared laughter to give you a little boost.
• Take a trip. If possible, take winter vacations in sunny, warm locations if you have winter SAD. If you have summer SAD, seek out cooler locations.

If you notice that you have symptoms of seasonal affective disorder, make an appointment with your primary care provider. They may refer you to a mental health specialist for care.

If you or someone you know is considering suicide, help is available online and over the phone right now. Visit suicidepreventionlifeline.org or call 988. Support is available 24/7.

Source: National Institutes of Mental Health, American Psychiatric Association