It’s that time of year again. The days grow shorter, nights last longer, and – because of this – your mood may shift. Fatigue can also set in, cravings for carbs and sweets may intensify, and you withdraw from social activities. If you experience any of these patterns, know that you could be suffering from seasonal affective disorder (SAD). If so, understand that, while managing seasonal affective disorder can feel challenging, with the right approach, you can reclaim your well-being.

Table of Contents:

  • Understanding Seasonal Affective Disorder
    • Recognizing the Symptoms
    • Causes of SAD
  • Managing Seasonal Affective Disorder: Effective Strategies
    • Light Therapy
    • Psychotherapy
    • Medications
    • Lifestyle Adjustments
    • Seeking Support When Managing Seasonal Affective Disorder
  • Conclusion

Understanding Seasonal Affective Disorder

Seasonal affective disorder is a subtype of major depressive disorder with a recurring seasonal pattern. It typically starts in fall and lasts through winter, though some experience spring/summer SAD. If you’re looking for a better understanding, know that the National Institute of Mental Health (NIMH) provides valuable information on seasonal affective disorder.

SAD affects millions of Americans. This depression form differs from major depressive disorder due to its seasonal link. Thankfully, it often responds well to treatment, especially when starting treatment early.

Recognizing the Symptoms

Many SAD symptoms mirror major depressive disorder, according to the American Psychiatric Association: Persistent sadness, loss of interest, sleep and appetite changes, fatigue, difficulty concentrating, and feelings of hopelessness, are all normal conditions of SAD.

However, some symptoms are specific to fall/winter SAD. These include increased sleep (hypersomnia), carb cravings, weight gain, social withdrawal, and decreased energy. Feelings of hopelessness, suicidal thoughts, hypersensitivity to rejection, and irritability can also occur.

Causes of SAD

The exact cause of SAD remains unknown, but decreased sunlight is a key factor. It likely disrupts the body’s internal clock (circadian rhythm) and affects brain chemicals like serotonin and melatonin. These chemicals regulate mood and sleep.

Managing Seasonal Affective Disorder: Effective Strategies

Numerous strategies exist for managing seasonal affective disorder. The best approach depends on individual needs and symptom severity. Consulting a healthcare provider or mental health professional is crucial for accurate diagnosis and a personalized treatment plan.

When you meet with your provider, describe your symptoms, both emotional and physical. Explain how SAD impacts your daily life, including work, school, and social interactions. This information guides treatment decisions.

Light Therapy

Light therapy, also known as phototherapy, uses a special light box, which emits bright light. This simulates natural outdoor light and influences brain chemicals linked to mood. Typically, you sit near the light box for 30-45 minutes daily, usually after waking up. Most light boxes don’t emit harmful UV rays, making it a relatively safe treatment option.

A health professional can determine if light therapy is right for you and advise you about duration and usage. 

Psychotherapy

Psychotherapy, often Cognitive Behavioral Therapy (CBT), is another effective treatment option. CBT helps manage SAD symptoms by changing negative thought patterns and behaviors that worsen depression symptoms and addressing alternative treatments.

Therapy also teaches coping mechanisms for managing stress, particularly helpful for those with SAD. CBT helps you develop healthier responses to triggers and reinforces positive behaviors.

Medications

For severe SAD, antidepressants can be a valuable addition to light therapy and talk therapy. Antidepressants help stabilize brain chemical imbalances that contribute to depression symptoms and mental disorders.

Your doctor might suggest starting medication before winter’s onset and continuing through spring. The choice of medication, dosage, and treatment duration varies based on individual factors, medical history, and potential drug interactions.

Bupropion (Wellbutrin) is FDA-approved specifically for SAD, as it helps prevent depressive episodes. The FDA has also approved several medications for bipolar depression, which sometimes overlaps with SAD.

Lifestyle Adjustments

Several lifestyle changes can complement your SAD treatment plan and improve symptoms. For example, increase sunlight exposure by opening blinds, adding skylights, or creating a sunny indoor space.

Regular exercise, especially in natural outdoor light, is beneficial. Even short walks outdoors can boost mood and improve sleep quality. Spending time in natural outdoor light, whenever possible, can positively affect your well-being and therapy light.

Lifestyle Change Benefit
Regular exercise, particularly in natural daylight Reduces stress, anxiety, and improves sleep.
Normalize sleep patterns. Maintaining a regular sleep/wake cycle stabilizes circadian rhythm, improving mood and energy levels.
Healthy diet. Nutritional balance supports mood and overall well-being. Consider dietary supplements after consulting your doctor.
Vitamin D supplements. Can boost mood and regulate sleep (consult a physician before starting).

Seeking Support When Managing Seasonal Affective Disorder

Social connection is essential during the isolating winter months. Engage in social activities, connect with friends and family, or talk to a mental health professional.

For suicidal thoughts, contact the 988 Suicide & Crisis Lifeline. Text HOME to 741741 to reach the Crisis Text Line. The Substance Abuse and Mental Health Services Administration (SAMHSA) offers an online treatment locator to find local mental health services.

Other helpful strategies for managing seasonal affective disorder can include vitamin D supplements and trips to warmer locations during winter. These approaches can help alleviate symptoms and improve overall well-being during colder months. Understand that it’s always advisable to discuss alternative treatments with a health professional.

Conclusion

Managing seasonal affective disorder requires a multi-faceted approach. At Bridgepoint Clinic, we emphasize that SAD is a legitimate mental health condition, not a personal failing.

Implementing self-care routines, maintaining healthy eating habits, and incorporating regular exercise are crucial steps in managing symptoms. Additionally, fostering strong social and emotional connections can reduce symptom intensity and help prevent severe mood shifts. These strategies empower you to embrace life, even during the dark winter months.

Effective treatments can significantly improve symptoms and enhance your overall quality of life. Remember, managing SAD is a personalized journey. Your treatment plan should align with your specific needs and preferences to ensure the best outcomes. 

If you suspect you may have seasonal affective disorder, consult with a health provider or reach out to Bridgepoint Clinic for a comprehensive evaluation and tailored support.