Mental Health Matters

Written By Cynthia Billittier

Seasonal Affective Disorder (S.A.D.)

As we transition into fall, many people are excited  for the cooler temperatures,  Halloween decorations , flannel and pumpkin lattes. Yet, between 5-10% of the population experiences seasonal affective disorder (SAD) . In 2022 a poll found that nearly 38 % or 4 in 10 Americans reported declining mood in winter, though this may not always meet a clinical diagnosis of SAD. This is more common in women, young adults and individuals living farther north due to less sunlight. 

Thinking about the symptoms of seasonal affective disorder, they are similar to depression including: feelings of sadness, low energy, fatigue, and loss of interest in activities, change in appetite and increase sleep and daytime drowsiness, social withdrawal, grouchiness and anxiety, decrease sex drive, decrease ability to focus, and trouble thinking clearly.

SAD is a form of depression that is connected to seasonal changes and usually starts and ends around the same time each year. Most people who experience SAD have symptoms that begin in fall and continue through the winter months. When the days get shorter, there is less sunlight which leads to less Vitamin D intake, leading to a decrease in serotonin (the chemical that regulates happiness/joy).

The treatment for seasonal affective disorder includes:

  • Exposure to sunlight. Spending time outside or near a window can ease the symptoms

  • Light therapy. If increasing sunlight is not an option or impossible , exposure to a light therapy box (there are many different ones specific for SAD) for 30 minutes a day has proven to be helpful and can alleviate symptoms of SAD. The light box should provide an exposure to 10,000 lux of light and produce as little UV light as possible. Typical recommendations include using the light box: within the first hour of waking in the morning, for 20-30 minutes. Sit about 16 to 24 inches from the light with your eyes open but not looking directly into the light.

  • Psychotherapy: Many types of therapy including cognitive behavior therapy and interpersonal therapy can help change some of the catastrophic thinking or distorted views you may have of yourself or your environment.

  • Anti-depressants: Some individuals benefit from anti-depressants during the height of their symptoms.

Prevention for Seasonal Affective Disorder

  • Exercise: helps you feel better because it increases dopamine which is the neurotransmitter that promotes feelings of pleasure and excitement.

  • Go outside: Being outside in nature is helpful because of the absorption of oxygen.Try to be out in sunlight at least 10 minutes a day.

  • Reach out to friends: Friends and family are a powerful source of support.

  • Eat a balanced diet: Incorporate a variety of foods in your diet that build brain power allowing you to improve your mood.

  • Drink more water: If you get enough water, it helps you sleep better.

  • Limit alcohol use: 3-5 alcoholic beverages a week should be maximum for physical and mental health.

Recognizing the signs of Seasonal Affective Disorder (SAD) is an empowering first step toward feeling better. The great news is that there are effective treatments available that can help you regain energy, lift your mood, and thrive through the seasons. If you notice that symptoms continue even after the darker months pass, it may be an opportunity to explore deeper support for your mental health, such as treatment for major depressive disorder. Taking action can lead to greater clarity, joy, and a life filled with possibility.

Cynthia Billittier