I often speak of “SAD Season” with my patients because about 5% of the U.S. population experiences SAD. That is approximately 16 million people. Additionally, a larger percentage of people may experience a milder form of seasonal mood changes, often referred to as the “winter blues.”
If you have not heard of Season Affective Disorder (SAD), here is some helpful information to help you or a loved one.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder, often called SAD, is a type of depression that occurs at a specific time of year, usually in the fall or winter. People with SAD may feel sad, tired, or uninterested in activities they normally enjoy. This condition typically improves in the spring and summer when there is more sunlight.
Why Does SAD Happen?
The exact cause of SAD isn’t fully understood, but it is believed to be related to changes in light exposure. During the fall and winter months, days are shorter and there is less natural sunlight. This lack of sunlight can affect your body in several ways:
Biological Clock (Circadian Rhythm): Less sunlight can disrupt your body’s internal clock, which helps regulate your sleep-wake cycle and mood.
Serotonin Levels: Sunlight affects the levels of serotonin, a brain chemical that influences mood. Reduced sunlight can lead to lower serotonin levels, which can contribute to feelings of depression.
Melatonin Levels: Changes in season can affect the balance of melatonin, a hormone that plays a role in sleep patterns and mood.
Source: https://janetstevenscounselling.co.uk/what-is-seasonal-affective-disorder-sad/
What are the Treatments for SAD?
There are several ways to manage and treat SAD. Here are some common treatments:
Light Therapy: This involves sitting near a special light box that mimics natural sunlight. It is usually used for about 20 to 30 minutes each day, especially in the morning. Light therapy can help improve mood and energy levels by compensating for the lack of sunlight.
Psychotherapy: Talking to a therapist can help you learn coping strategies and manage symptoms. Cognitive Behavioral Therapy (CBT) is a type of therapy that has been found effective for SAD.
Medication: Antidepressants can be prescribed to help manage the chemical imbalances in the brain that contribute to SAD. These are usually considered if light therapy and psychotherapy are not effective.
Lifestyle Changes: Regular exercise, a healthy diet, and spending time outside during daylight hours can also help improve symptoms. Even on cloudy days, outdoor light can be beneficial.
Vitamin D: Some people find that taking a Vitamin D supplement, which is produced by the body when exposed to sunlight, can help improve their mood.
If you think you might have SAD, it’s important to talk to a healthcare provider. They can help determine the best treatment plan for you. Learn more about Avance Care to find a healthcare team that consists of primary care providers, dietitians, and behavioral health therapists you can partner with on your health journey.
