Every year, during the winter months, many people are affect with Seasonal Affective Disorder, also known as SAD. Some refer to SAD as seasonal depression. This is because during the fall and winter months, symptoms of depression may show up — even though someone may not normally feel down the rest of the year.
It is important to consider whether or not you are affected by SAD, and, if you are, to get help so that you can overcome some of the symptoms.
Causes of SAD
Seasonal Affective Disorder has three main causes, listed on the Mayo Clinic site:
- Circadian rhythm disruption: The change in sunlight, with reduced levels, can actually disrupt the way your biological works. Your internal clock gets off track in terms of when you should be sleeping and waking because natural light cues have changed. This internal disruption can lead to feelings of sadness and depression.
- Serotonin levels: As sunlight is reduced, serotonin, a chemical in your brain affecting mood, might drop. This could play a role in SAD, resulting in changes to your mood.
- Melatonin levels: The hormone melatonin affects your sleep patterns as well as your mood. With changes to the melatonin produced by your body, sleep disruption can occur, causing you to feel tired, and to feel down more often.
These are just some of the possible causes of SAD. You can experience an increased chance of SAD when you have a family history of depression, and also if you live further from the equator. Those with access to a good amount of sunlight during the winter are less likely to experience SAD. It is also worth noting that, even though women are diagnosed more often with SAD, men often have symptoms that are more severe.
Overcoming Seasonal Affective Disorder
In order to combat SAD, there are some treatments available. The Mayo Clinic mentions some treatments that might be effective:
- Light therapy: This is therapy in which you use a special light to help you spend more time exposed to bright light, mimicking exposure to sunlight. However, you want to be careful about bulbs and lightboxes that you purchase. You might want to consult with your doctor or some other specialist before making a purchase decision.
- Drugs: As you might expect, there are also medications that can be used to treat SAD. Often, these are antidepressants that patients take only during the fall and winter months when their SAD is in effect.
- Counseling: In some cases, psychological counseling can help you overcome Seasonal Affective Disorder. Learning cognitive tips to help you focus on more positive thoughts can help you push away the negativity that can come with SAD.
- Tips for overcoming SAD at home: You can also do some things to improve your mood at home. Creating an environment that is sunnier and brighter can help. Let in as much natural light as possible. You can also bundle up and go for a walk outside. Interaction with nature, and getting out in the sun, can help improve your mood. You can also exercise, which helps relieve stress and boosts mood, as well as take some time for meditation.
In many cases, those affected by SAD find that it can help to combine different treatment methods to help them. If you know that you are affected by the change in seasons, now is a good time to begin thinking about what you can do to counteract some of the affects of SAD, and maybe even see a health care professional about making some changes that might help you.
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{ 3 comments… read them below or add one }
I suppose that’s normal that with less sun to feel a little bit under the weather. But I don’t think that this is the case of taking drugs. Maybe you should eat more chocolate and ice cream
, but therapy is just too much.
Hi Miranda,
I use the free program F.Lux at home. It alters your computer screen’s color spectrum in accordance with whether the sun is up or the sun has set. This is to help avoid disrupting melatonin production and your body’s circadian rythms. The nighttime colors might look a little strange at first, but after I got used to it, I found it much easier on the eyes.
Don’t forget your vitamin D, too.
Miranda, I think I have a mild case of SAD (or at least my wife tells me I do). I just love being outdoors so much, that when I start getting cooped up, it really brings you down. Plus fall alergies really do not help the situation.
It’s great that you’re spreading the word so people with serious cases can actually identify the problem and seek help.