Seasonal Affective Disorder, or SAD, is a type of recurrent major depressive disorder in which episodes of depression occur during the same season each year. This condition is sometimes called the “winter blues.”
What is SAD?
Seasonal affective disorder (also called SAD) is a form of depression in which people experience depressive episodes during specific times of the year. The most common seasonal pattern is for depressive episodes to being in the fall/autumn or winter and diminish in the spring. A less common type of SAD, known as summer depression, usually begins in the late spring or early summer. SAD may be related to changes in the amount of daylight a person receives.
SAD is not considered as a separate disorder, but rather is a type of depression that has a recurring seasonal pattern. To be diagnosed with SAD, an individual must meet criteria for major depression coinciding with specific seasons for at least two years. The individual must experience seasonal depressions much more frequently than any non-seasonal depressions.
Seasonal affective disorder is estimated to affect 10 million Americans. Another 10 percent to 20 percent may have mild SAD. SAD is four times more common in women than in men. The age of onset is estimated to be between the age of 18 and 30. Some people experience symptoms severe enough to affect quality of life, and 6 percent require hospitalization. Many people with SAD report at least one close relative with a psychiatric disorder, most frequently a severe depressive disorder (55 percent) or alcohol abuse (34 percent).
Seasonal Affective Disorder Symptoms
Not everyone with SAD has the same symptoms, but symptoms commonly associated with the “winter blues” include the following:
- Feelings of hopelessness and sadness
- Thoughts of suicide
- Hypersomnia or a tendency to oversleep
- A change in appetite, especially a craving for sweet or starchy foods
- Weight gain
- A heavy feeling in the arms or legs
- A drop in energy level
- Decreased physical activity
- Difficulty concentrating
- Increased sensitivity to social rejection
- Avoidance of social situations
Symptoms of summer SAD are:
- Poor appetite
- Weight loss
- Agitation and anxiety
Either type of SAD may also include some of the symptoms that are present in major depression, such as feelings of guilt, a loss of interest or pleasure in activities previously enjoyed, ongoing feelings of hopelessness or helplessness, or physical problems such as headaches and stomach aches.
Symptoms of SAD tend to reoccur at about the same time every year. To be diagnosed with SAD, the changes in mood should not be a direct result of obvious seasonal stressors (like being regularly unemployed during the winter). Usually, this form of depression is mild or moderate. However, some people experience severe symptoms that leave them unable to function in their daily lives.
Seasonal affective disorder can be misdiagnosed as hypothyroidism, hypoglycemia, or a viral infection such as mononucleosis.
The cause for SAD is unknown. One theory is that it is related to the amount of melatonin in the body, a hormone secreted by the pineal gland. Darkness increases the body’s production of melatonin, which regulates sleep. As the winter days get shorter and darker, melatonin production in the body increases and people tend to feel sleepier and more lethargic.
Another theory is that people with SAD may have trouble regulating their levels of serotonin, which is a major neurotransmitter involved in mood. Finally, research has suggested that people with SAD also may produce less Vitamin D, which is believed to play a role in serotonin activity. Vitamin D insufficiency may be associated with clinically significant depression symptoms.
There are several known risk factors that increase an individuals chance of developing SAD. For example, SAD is more frequent in people who live far north or south of the equator. Additionally, people with a family history of other types of depression are more likely to develop SAD than people who do not have this family history.
Seasonal Affective Disorder treatment
Treatment approaches to alleviate the symptoms of SAD typically include combinations of antidepressant medication, light therapy, Vitamin D, and counseling.
Because winter depression may be caused by a reaction to a lack of sunlight, broad-band light therapy is frequently used as a treatment option. This therapy requires a light box or a light visor worn on the head like a cap. The individual either sits in front of the light box or wears light visor for a certain length of time each day. Generally, light therapy takes between 30 and 60 minutes each day throughout the fall and winter. The amount of time required varies with each individual. When light therapy is sufficient to reduce symptoms and to increase energy level, the individual continues to use it until enough daylight is available, typically in the springtime. Stopping light therapy too soon can result in a return of symptoms.
When used properly, light therapy seems to have few side effects. The side effects that do arise include eyestrain, headache, fatigue, irritability, and inability to sleep (when light therapy is used too late in the day). People with manic depressive disorders, skin that is sensitive to light, or medical conditions that make their eyes vulnerable to light damage may not be good candidates for light therapy.
When light therapy does not improve symptoms within a few days, then medication and behavioral therapies such as CBT should be introduced. In some cases, light therapy can be used in combination with one or all of these therapies.
Exercise and its benefits for the blues
Exercise has proven to help people combat feeling of the blues in the winter. Not only does exercise improve mood, but it also has been shown to reduce stress, which often exacerbates feelings of depression brought on by the winter blues.
Studies have pointed out that one hour of aerobic exercise outside (even with cloudy skies overhead) had the same benefits as 2.5 hours of light treatment indoors. Aerobic exercise can help a person rid themselves of the feelings of depression. Briskly walking, taking a run, skiing, sledding and having a snowball fight have all be proven to help suffers of the blues feel better.
Many people who suffer from the winter blues crave junk food and soft drinks as the days get shorter. The reason some people indulge in high-sugar foods is because carbohydrates are often effective in increasing energy levels in the brain.
A better strategy for anyone with the winter blues would be to eat larger portions of complex carbohydrates, like pasta and rice, and healthy simple carbohydrates like fruits and fruit juices during meals. Also, stay away from unhealthy snacks that will cause momentary relief, but ultimately decrease energy and increases weight gain for many. Increased weight gain may also lower a person’s self-esteem, worsening one’s depression.
An unhealthy sleep-wake schedule can limit the number of hours that those with the winter blues are exposed to sunlight. Winter blues sufferers should make an effort to expose themselves to sunlight in the early morning. Take a walk outside or open the curtains in your room as soon as you rise.
Try to limit sleep to 8-hour periods on a regular schedule. Oversleeping and fluctuation in sleep-wake schedule causes increases in levels of melatonin during sleep, which can contribute to feelings of depression. Set a regular bedtime and wake up at the same time each day. This will give you more energy during the day and reduce feelings of depression.
- Monitor your mood disorder if any and energy levels
- Take advantage of available sunlight
- Plan pleasurable activities for the winter season
- Plan physical activities
- Approach the winter season with a positive attitude
- When symptoms develop seek help sooner rather than later
On a lighter note, it is during our darkest moments that we must focus to see the light and always remember that beautiful endings could still be found at the end of cold, dreary days.
Young, J. (2018). Seasonal Affective Disorder. Available: https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder. Last accessed 20th Nov 2018.
No matter the genre or the era, these are some feel-good (but not cheesy!) books to warm up your soul in the dead of winter: