Do you ever experience a bad mood in the part of the year, and you can’t seem to shake it? Have you ever wondered why you feel down during the fall and winter, and then in the spring and summer months you feel much better? Or perhaps you feel down in the summer and begin to feel better in the fall months?
As the vibrant hues of autumn fade into the frosty stillness of winter, many of us find ourselves embracing the coziness of blankets, hot cocoa, and holiday festivities. However, for some, this change in seasons marks the onset of a challenging mental health condition known as seasonal affective disorder or SAD for short.
People typically experience symptoms of SAD when the days get shorter and as the weather becomes dreary. Although the exact causes of SAD are unknown, research suggests that SAD could be caused by a chemical change in the brain due to the shift in the amount of daylight we get in the fall and winter and disruptions in the body’s internal clock or circadian rhythm. The reduction in sunlight during fall and winter plays a crucial role in SAD. Sunlight exposure helps regulate the body’s production of serotonin, a chemical in the brain, also referred known as a neurotransmitter, that affects mood, and melatonin, which regulates sleep patterns. With shorter daylight hours, some people may experience disruptions in these hormonal processes, contributing to the onset of depressive symptoms.
There is also a lesser-known version of SAD that occurs in the summer months, often referred to as “summer depression.” The symptoms of summer depression are quite similar to SAD, including weight loss, anxiety/agitation, insomnia, and increased irritability. Regardless of when your symptoms occur, you can use strategies or access mental health services year-round to maintain your mental wellbeing.
SAD is generally experienced by people over the age of 20 and it more often impacts women than men, but that isn’t to say men don’t experience these feelings, because they do as well! Men’s mental health may carry a greater stigma, but it should be acknowledged by everyone, not as a sign of weakness but as another challenge to overcome.
What are the symptoms of SAD?
You might be wondering what the symptoms of SAD are so that you can recognise these changes in yourself or in loved ones. One of the hallmark symptoms of SAD is a persistent low mood that coincides with the seasonal change. The low mood is more than just the winter blues as symptoms are persistent and can get worse with time. Individuals may experience feelings of sadness, hopelessness, and worthlessness that impact their daily life.
Mild symptoms last less than two weeks and consist of:
- Low mood
- Trouble sleeping
- Low energy
With mild symptoms, people are able to go about their day, but it takes more effort to do normal tasks like doing schoolwork, chores, or your job. Severe symptoms on the other hand, impact daily functioning and last for periods longer than two weeks. These symptoms include:
- Weight gain or rapid weight loss
- Over sleeping
- Social withdrawal
- Craving high sugar or high carbohydrate foods
If you experience most of these symptoms, seeking help from a medical professional is advisable.
You may be at a higher risk of experiencing these symptoms if you live in regions of the world that experience larger shifts in the amount of sunlight you are exposed to each day, like we get in Canada or if other members of your family experience these symptoms. If you already experience symptoms of depression, then you may also be at a higher risk of experiencing SAD.
What can you do?
Living with SAD can be incredibly challenging, affecting various aspects of life including work, relationships, and overall well-being. However, there are several strategies and treatments that can help manage and alleviate symptoms. The first things that you can try to feel better are to engage in activities that you enjoy and try to spend as much time in the sunlight as you can. It may be difficult to be motivated to do these things, but once you start making a change, you may begin to feel better! Some other strategies that you can try are:
- Light Therapy: Also known as phototherapy, this involves exposure to a light that emits bright light like natural sunlight. It is typically recommended to use for about 30 minutes to an hour each day, and it can help regulate mood and improve symptoms of SAD.
- Medication: In some cases, doctors may prescribe antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), to help alleviate symptoms of SAD. It’s important to consult with a healthcare professional to determine the most suitable treatment plan.
- Therapy: Attending therapy, whether it is online counselling or in-person services, can help alleviate symptoms. A mental health professional can help identify the causes of the symptoms you are experiencing and guide you to find strategies that help you feel better.
- Lifestyle Changes: Incorporating healthy habits into daily routines can also help manage SAD symptoms. Regular exercise, maintaining a balanced diet, ensuring adequate sleep, and engaging in activities that bring joy and fulfillment can all contribute to improving mood and overall well-being.
- Support Network: Building a support system of friends, family, or a support group can provide emotional support and understanding during difficult times. Talking openly about feelings and experiences can help reduce feelings of isolation and loneliness commonly associated with depression. You might learn that some of your friends and family are experiencing the same feelings as you!
Recognizing the signs and symptoms of SAD early on is crucial for seeking appropriate treatment and support. If you or someone you know is experiencing symptoms of SAD, it’s important to reach out to a healthcare professional for an accurate diagnosis and personalized treatment plan. At Rebound Total Health, we can help you create a plan that is tailored to suit your needs and to fit your lifestyle. Visit our website today to schedule your free consultation with one of our amazing therapists. We offer accessible counselling to fit your budget and your needs.
It’s also important to remember that SAD is a real and treatable mental health condition, and seeking help is a sign of strength, not weakness! With the right combination of treatment and support, individuals can effectively manage symptoms and regain a sense of control over their mental health. You can do it!
As we navigate through the seasons, let’s strive to increase awareness and understanding of Seasonal Affective Disorder. By shedding light on this condition, we can foster empathy, support those affected, and work towards creating a more inclusive and compassionate community for all. We can’t wait to work with you and be a part of your wellness journey!
Summary:
Seasonal Affective Disorder (SAD) is a common mental health struggle that many adults over the age of 20 experience in their lifetime. SAD is type of depression that is characterised by feeling down in the summer or winter months and then feeling better as the seasons change. The causes of SAD are not fully understood at this time, but researchers believe that it is linked to changes in the body’s sleep cycle due to decreased sunlight causing higher levels of melatonin to be present in the body. Another potential cause is the lack of serotonin in the body also due to a lack of sunlight. People who live further from the equator and have a genetic predisposition are at a higher risk of experiencing SAD. However, there isn’t one defining cause of this disorder.
Symptoms can range from mild to severe. Mild symptoms tend to last for less than two weeks and people experiencing them are still able to engage in their normal daily routine, however it may be more challenging to engage in all their normal tasks. Those who experience more severe symptoms tend to have additional symptoms like social withdrawal, oversleeping, weight gain, and sugar cravings for longer than two weeks and they impact their daily functioning. People engage in several strategies to improve how they feel, including attending therapy.