Beating the Winter Blues: Understanding Seasonal Affective Disorder

For some, this time of year is the most difficult. As the days get shorter, the nights get longer

and the weather gets colder, many people find themselves locked inside with their own

thoughts. These autumnal effects can have major impacts on our brains, causing chemical

changes that lead to depression, or what we now know as Seasonal Affective Disorder (SAD).

SAD, a subcategory of Bipolar Disorder and Major Depressive Disorder, does not have a

specific cause, but is largely linked to changes in circadian rhythm (your “internal clock”),

melatonin, and serotonin levels. The more drastic changes in daylight, especially surrounding

the ending of daylight savings time, ultimately changes our bodies perception of time. This

new found perception of time changes the chemicals in our brain which prepare us for sleep.

Melatonin and serotonin, chemicals located in your brain that aid in sleep, are affected by the

difference in light outside. These chemicals, which prepare us to sleep only a couple hours

after the sun has set during the summer, change and can become unbalanced as the sun goes

down earlier during the winter months, triggering lower moods.

Unfortunately, some people are more at risk for SAD. Those with a family history of SAD and

low vitamin D levels are both more likely to develop SAD. Populations living farther north or

south are also shown to experience higher frequency of SAD, as these areas receive even less

light than those closer to the equator. Individuals with preexisting depression or bipolar

disorder are all more likely to experience SAD.

Symptoms of SAD can include but are not limited to: oversleeping, changes in appetite, weight

gain, low energy or mood, losing interest in otherwise fun activities, difficulty concentrating,

feelings of worthlessness, and thoughts of not wanting to live.

For many, these symptoms will change and often resolve themselves during the spring and

summer months. For others, the waiting game might not be the best way to relieve their

symptoms. Recommendations widely supported by accredited bodies like the American

Psychological Association, John Hopkins University, and the National Institute of Health to

combat the symptoms of SAD have been provided below.

Recommendations:

Try to take in as much sunlight as possible!

Taking a walk outside or spending a few moments outside in the sun can have a

tremendous effect on your mood throughout the day.

Some people have found that light therapy has considerably improved their

mood throughout the day. Light therapy involves sitting in front of a “light box”

that mimics sunlight. This synthetic sunlight is thought to provoke the brain to

produce the healthy chemicals (melatonin and serotonin) that are reduced

throughout the winter months. It is recommended that for people using these

products that they look for light boxes that do not emit UV rays so as to protect

your eyes and skin as much as possible, and to avoid light boxes should you have

severe sensitivities to sunlight.

Eat as healthy as possible

Eating healthy meals on a regulated schedule not only helps your body to

develop a routine but nourishes your body with the nutrients it needs for the

day. Eating a balanced diet can also help balance your hormones and ultimately

better prepare you for dealing with SAD.

Spend time with loved ones

Spending time with family and friends is a great way to change up your weekly

routine and have something to look forward to. Seeing family and friends

provides you with an outlet to talk about some of the things you might be

experiencing. By spending time with people in your social circle you are

combating social isolation and releasing chemicals in the brain responsible for

happier moods. Oxytocin and dopamine are chemicals released in the brain

when we see friends and family and can help us to feel happy, protect our minds

from stress and motivate us to see the people we love again.

Engage in regular exercise

Exercising as part of a daily routine can give you and your body something to

look forward to on a regular basis.

Talk to your therapist about any issues relating to SAD you might be experiencing

Sometimes professional help is the best thing for SAD. A clinically trained

professional may be able to provide you with a variety of resources for your

SAD.

Talk to your doctor about any underlying medical issues, or to pursue treatment of your

SAD through medication

Your primary care physician will be able to rule out any other medical

conditions that might be increasing your SAD symptoms and can assist with

medication management. There is no shame in talking to your physician about

managing your SAD with medication. In most cases, having multiple avenues is

the best way to manage your mental health.

Author: Kara Graham MSW LLMSW