It is that time of year when many of us may be experiencing the winter blues. We also may be experiencing a bit more stress due to the holidays. While this is often typical, how do we know what is the winter blues and what is Seasonal Affective Disorder (SAD)? SAD is a type of depression. In our June 23, 2024 blog post about depression, SAD was briefly described. In its simplest definition it is a type of depression that comes and goes with the seasons. Most people with SAD start experiencing symptoms in the fall and throughout winter, while less common is for symptoms to begin in spring and early summer. 

What Exactly is Seasonal Affective Disorder (SAD)?

According to Johns Hopkins Medicine SAD is a type of depression that has a recurrent pattern associated with the seasons. Symptoms usually last 4-5 months. 

These are the most common symptoms of SAD:

• Increased sleep and daytime drowsiness
• Loss of interest and pleasure in activities formerly enjoyed<
• Social withdrawal and increased sensitivity to rejection
• Grouchiness and anxiety
• Feelings of guilt and hopelessness
• Excessive tiredness (fatigue)
• Decreased sex drive
• Decreased ability to focus
• Trouble thinking clearly
• Increased appetite, especially for sweets and carbohydrates
• Weight gain
• Physical problems, such as headaches

SAD usually begins in the fall. Fall-onset is often referred to as winter depression. Additional symptoms occurring in winter include

• Oversleeping
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal 

Spring-onset of SAD is referred to as summer depression. Additional symptoms can include:

• Trouble sleeping (insomnia)
• Poor appetite, leading to weight loss
• Restlessness and agitation
• Anxiety
• Violent or aggressive behavior

For either fall or spring-onset symptoms tend to come back and then improve at about the same time every year.

According to the National Institute of Mental Health (NIMH) millions of people experience SAD and may not even know they have it. While it may seem like seasonal blues, SAD is more impactful on daily life. If you can’t get motivated to do the activities you normally enjoy, have a change in your sleep, drinking, or eating patterns, or are feeling hopeless, it may be time to see a healthcare professional. SAD usually begins in young adulthood, is more common in women than men, and affects more people living in the far north or far south of the equator where there is less daylight in the winter. SAD occurs more often in people with other mental health disorders, such as depression, bipolar, anxiety, and panic disorders. It can also run in families. 

Causes and Treatment

The NIMH, John Hopkins Medicine, and the Mayo Clinic address causes and treatment on their websites. While a specific cause of SAD has not been identified, there are some correlations that researchers are studying. They include:

• A decrease in daily sunlight which can affect a person’s circadian rhythms, or the body’s internal clock. 
• A drop in serotonin, a brain neurotransmitter, that affects mood. 
• A drop in melatonin, a hormone which impacts sleep patterns and mood. 
• Reduced levels of vitamin D.

Given the causes listed above it is not surprising that light therapy, vitamin D, antidepressant medication, and psychotherapy are common treatments for SAD. In addition there are some self-care steps that reduce the symptoms of SAD. They include:

• Make your environment sunnier and brighter
• Get outside
• Exercise regularly
• Normalize sleep patterns
• Practice stress management
• Socialize

As many of our other blog posts have noted, hiking is a great way to get outside and exercise, and it has many positive effects on our mental health. If you are wondering about winter hiking, check out this recent blog post.

Summary

SAD is a type of depression that comes and goes with the seasons. While many people may get the blues, or have changes in mood, the mood changes associated with SAD are more serious and can affect a person’s feeling, thoughts, and behavior. The resources in this article cover the symptoms, causes, and treatment for SAD. In addition, the Brain & Behavior Research Foundation has a summary of SAD on their website, and includes a video on the research surrounding bright light therapy. 

If you are interested in more information about SAD or light therapy, please check out any of the weblinks in this article.