As the days grow shorter and the cold weather sets in, many people may experience a dip in their mood and energy levels. For some, this seasonal change can trigger a more serious condition known as Seasonal Affective Disorder (SAD).
Seasonal affective disorder is a type of depression that typically takes place during seasonal changes in fall or winter. With the weather getting colder and the days getting shorter, people tend to recluse inside which can increase the depressive symptoms they are experiencing.
In this blog post we are going to unpack the symptoms and causes of SAD, how it differs from depression and the winter blues, and practical coping tips to help you navigate these winter months.
The Shortest Day of the Year
The shortest day of the year is around December 21st, which is also referred to as the winter solstice. It is referred to as the shortest day of the year because the sun is up for a short period of time. During the solstice, the sun appears at its lowest point in the sky, creating the longest night and shortest day. Culturally and symbolically, the winter solstice has been celebrated for centuries as a time of reflection, renewal, and the promise of longer, brighter days ahead. It reminds us of the cyclical nature of seasons and the balance between darkness and light.
After the winter solstice, the days gradually start to get longer as the Earth continues its orbit around the sun. This increase in daylight continues until the summer solstice, around June 21st, which is the longest day of the year. The shift from shorter to longer days can bring a sense of hope and renewal, as more daylight often means increased energy and motivation for many people. This gradual return of light is significant in various cultures, symbolizing growth, warmth, and the approach of spring.
Sunlight and Mood
Why does daylight matter for our mental health? The lack of sun is important in understanding why fall and winter impact depressive symptoms which lead to seasonal affective disorder.
Sun is important to our mental health – it helps increase levels of serotonin which is the chemical that makes us feel good. It can be a great coping skill for depression, anxiety, and other mental health diagnoses because the warmth can be relaxing and allow us to focus on the heat on our body. Therefore, when the sun is out less during the winter and fall seasons, it can decrease those happy feelings and decrease our ability to use some coping skills.
There are plenty of seasonal triggers that can affect your depressive symptoms or seasonal affective disorder:
- Decreased daylight can disrupt the body’s internal clock
- Cold weather can make us feel less inclined to go outside, which can lead to being less social
- Less exposure to sunlight can lead to a vitamin D deficiency
- Seasonal changes can also disrupt your melatonin levels, leading to overproduction and more sleepiness
Recognizing Symptoms of SAD
The symptoms of seasonal affective disorder are similar to the symptoms of major depressive disorder, however the cause is related to seasons and weather.
According to the Diagnostic and Statistical Manual of Mental Disorders, some common symptoms of SAD include:
- Feeling depressed on most days, during the season
- Reduced energy/fatigue
- Trouble sleeping or oversleeping
- Loss of concentration and interest in activities
These are the common symptoms to be aware of, however there are some uncommon or lesser known symptoms of SAD that include:
- Nausea or loss of appetite
- Could lead to weight loss
- Crave or eat more food
- Could lead to weight gain
- Feeling of worthlessness or hopelessness
- Could lead to suicidal thoughts, urges, and ideations
- Could also lead to increased urges to self-harm
The Difference Between SAD and Major Depressive Disorder
The symptoms listed above are similar to Major Depressive Disorder. To understand the difference between the two diagnoses, remember that the symptoms of SAD are related to fall or winter seasons. That means you might experience these symptoms during the winter time, but notice that they improve or disappear during the spring and summer when there’s more sunlight.
If you are feeling these symptoms in the summer or you’re noticing these symptoms return regularly, it may be major depressive disorder. MDD doesn’t follow a seasonality, and many of the symptoms for more severe—including hopelessness, feelings of unworthiness, and maybe even recurrent thoughts of death or suicide.
If you’re feeling suicidal, please remember that the 988 hotline or textline is there for you 24/7.
The Difference Between SAD and Winter Blues
Both Seasonal Affective Disorder (SAD) and the winter blues happen most often during fall and winter months. While the winter blues might cause temporary sadness, lethargy, or irritability, these feelings are usually mild and manageable without much disruption to daily life.
In contrast, SAD symptoms are persistent and more pronounced that the winter blues. People experiencing SAD may struggle to carry out routine tasks, maintain relationships, or find enjoyment in activities they once loved. If these symptoms persist for most of the day, nearly every day during the fall and winter, it may be a sign of SAD, and seeking professional help can be beneficial.
Find a therapist at Ellie here!
Tips for Managing SAD
There are plenty of coping strategies for navigating SAD.
- Light therapy is an important factor to help make up for the lack of sunlight that occurs in the fall and winter. Try searching for a “happy lamp” or UV light that omits rays to help your trick your brain and get that extra serotonin.
- Taking care of your body through eating well and exercising can also be a helpful tip to navigate SAD. Just a walk around your neighborhood can make a huge difference. If you do decide to walk outside, try the 54321 method.
- Maintaining a routine will also help decrease depressive symptoms. As mentioned above, depression makes you have less energy and less motivation. However, if you do your best to maintain routines, it feels less taxing.
- Spend time outside! We get it, it’s probably cold where you live. Bundle up and go cross country skiing, ice skating, sledding, or just go for a walk with a hot cup of coffee. Natural light, even in small doses, can make a big difference.
- Vitamin D Supplements might be helpful for you. Talk to your doctor or prescriber if you think this might be helpful or if you have questions.
- Spend time with friends or family. It’s so easy to be isolated in the winter months, and that can be detrimental to our mental health and wellbeing. Reach out to others, plan activities, and spend time with your community to combat feelings of SAD.
- Seeing a therapist can help get things back on track if your normal coping skills aren’t cutting it. Ellie Mental Health offers a variety of therapists near you that are equipped with navigating seasonal affective disorder.
Trying out these strategies can really help ease the symptoms of SAD and boost your mood during the winter months.
Find a therapist for seasonal affective disorder
How to Prevent SAD Before Winter
If you know that you have struggled with seasonal affective disorder in the past, start implementing these tips sooner rather than later. Get your happy lamp out, establish routines, and get connected with a new therapist ahead of time.
A soon as you start feeling a brisk wind or notice the leaves begin to change, start practicing these skills or fall back on your go-to list of things that you know bring you joy. The more stable and consistent you become with your coping strategies, the more you can become resilient against seasonal affective disorder. Stay warm and full of serotonin!
Final Thoughts
Seasonal Affective Disorder can cast shadows on our moods and daily routines when start temperatures drop and the days get shorter. But it doesn’t have to be define your winter. Recognizing the signs and understanding the causes of SAD empowers you to take charge of your mental well-being. With tools like light therapy, a regular routine, keeping in touch with your friends and family, or reaching out to a mental health professional, you can push back the winter gloom. By embracing these strategies, you can bring back the sunshine into your life, even when snow is all you see outside.
Remember, you’re in good company on this journey, and help is always within reach at Ellie—either in person or virtually.
