Daylight saving time doesn’t end until the first Sunday in November, but you might already be feeling SAD. The acronym stands for seasonal affective disorder. It’s a type of depression that follows a seasonal pattern.
“Be proactive,” says Angela Gurlik, a Licensed Professional Counselor with ThedaCare Behavioral Health. “Don’t wait until you feel the symptoms setting in to seek help or treatment.”
Understanding SAD
SAD is more than just the “winter blues.” The condition affects mood, energy levels, and overall well-being. It can cause a range of physical and emotional symptoms.
According to the National Institute of Mental Health, SAD is a clinically recognized form of depression that tends to start during the colder months when sunlight is limited. The reduced exposure to natural light is thought to disrupt the body’s internal clock (circadian rhythm). This can interfere with the regulation of mood-related chemicals like serotonin and melatonin. The result is a depressive episode that can impact a person’s ability to function.
According to the American Psychological Association and Mental Health America, SAD affects about 5% of Americans each year. That’s about 17.5 million people.
Recognizing Symptoms
SAD symptoms typically mimic those of major depression but follow a seasonal cycle. Common signs of SAD include:
- Low energy or fatigue: Feeling unusually tired even after sleeping more than usual
- Persistent sadness: Ongoing feelings of hopelessness or sorrow without an apparent cause
- Loss of interest in activities: Reduced enjoyment in activities once found pleasurable
- Sleep disturbances: Oversleeping (hypersomnia) is more common, but some people experience insomnia
- Changes in appetite or weight: Craving carbohydrates or comfort foods, leading to weight gain; or weight loss due to depressed mood
- Difficulty concentrating: Struggling with focus or making decisions
- Social withdrawal: Avoiding social interactions and activities
“Mental illness — including SAD — is a medical condition that has multiple causes, including genetic, biological, and environmental factors,” Gurlik says. “Sometimes it’s difficult to put into words how we’re feeling, or people may not even know they have this common disorder.”
Risk Factors
Women are four times more likely to develop SAD than men. Symptoms often begin in early adulthood. People living in regions with long, dark winters — like Wisconsinites — are especially susceptible.
Genetics play a role, especially a history with depression. Existing mental health conditions such as depression or bipolar disorders also make a person more vulnerable to SAD.
“Know you aren’t the only one, and you don’t have to suffer in silence — or move to a sunnier place to feel better,” Gurlik added. “The stigma attached to mental illness is real, and it causes many people to suffer in silence. You can do something about it.”
When to Seek Help
If you notice any signs of depression that last for more than two weeks and interfere with daily life, it’s a good time to seek professional help. If you experience feelings of hopelessness or thoughts of self-harm, seek immediate help. A mental health professional can provide a diagnosis and develop a treatment plan tailored to individual needs. Your primary care provider also can help direct you to care.
If you have a history of SAD, early intervention is best. Consider incorporating healthy habits and treatments into your routine as early as August, Gurlik says.
“Between September and the winter solstice in December, Wisconsinites lose more than three hours of daylight, so taking action early can make all the difference,” she says.
Treatment Options
Several options can help manage symptoms.
- Light therapy: Exposure to bright artificial light for 20 to 30 minutes daily can help regulate the body’s circadian rhythm. Lightboxes that mimic natural sunlight are commonly used in treatment.
- Psychotherapy/Cognitive Behavioral Therapy: This form of therapy helps individuals reframe negative thoughts and develop coping mechanisms. It’s been shown to be effective in managing SAD.
- Medication: In some cases, your health care provider may recommend an antidepressant. Selective serotonin reuptake inhibitors can help balance mood. “Talk to your doctor about these medications, which may take 30 to 60 days to reach a therapeutic level in your system,” Gurlik says.
- Vitamin D supplements: Since reduced sunlight can lead to lower vitamin D levels, supplements can be beneficial, especially for those with a deficiency. Talk to your primary care provider about the need for supplements.
- Lifestyle changes: Regular exercise, outdoor activities and social interaction, even in colder months, can boost mood and energy. “Physical activity helps to get those ‘feel good’ chemicals going in your brain,” Gurlik says. “Go outside, even if it’s cold, especially when the sun is out, and enjoy Wisconsin’s winter activities.”
- Enjoyable activities. Engaging in pleasant activities such as hobbies, watching favorite movies or sporting events, or decorating for the holidays also can help. Don’t wait until you feel overwhelmed to act. “Make plans in advance to participate in seasonal activities such as apple picking, pumpkin carving, holiday cookie- and candy-making, and building a snowman with your kids or grandkids,” Gurlik says.
