As the days grow shorter and the weather turns colder, many people experience a noticeable sense of lethargy and fatigue. This feeling tends to become more pronounced as the year draws to a close, with many individuals reporting a deeper sense of sadness and exhaustion than they usually feel. This is commonly referred to as Seasonal Affective Disorder (SAD) or sometimes Seasonal Mood Disorder. Unlike general depression, SAD is tied to specific seasons, and it can affect anyone. In this article, we’ll take a closer look at this often misunderstood condition that many recognize through its familiar symptoms, even if the name isn’t widely known.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD), also known as seasonal depression or seasonal mood disorder, is a condition characterized by depressive symptoms that occur at specific times of the year. Unlike other forms of depression, SAD does not necessarily result from significant stressors or traumatic events. Instead, it’s strongly connected to seasonal changes, with symptoms typically emerging in the fall and lasting through winter. When spring arrives, these symptoms often improve or disappear entirely.
In contrast to the winter depression that most people associate with SAD, some individuals experience the opposite effect—an elevated mood and even symptoms of mania, often in the summer months. This shift in mood is a distinctive feature of SAD, differentiating it from other mental health conditions.
Symptoms of Seasonal Affective Disorder (SAD)
The symptoms of seasonal affective disorder closely resemble those of typical depression. However, a key difference is that individuals often experience a lack of energy rather than a pervasive depressed mood. Tasks may feel burdensome, with students losing motivation to study and employees struggling to concentrate on work. Cynical thoughts may increase, people tend to sleep more, and appetite often rises, particularly for carbohydrates.
Is Reduced Sunlight the Cause?
While the exact cause of Seasonal Affective Disorder (SAD) remains unclear, the most widely accepted theory links it to reduced sunlight exposure. During winter, days are shorter, and the sun rises later and sets earlier. Our bodies regulate the production of essential hormones like serotonin and melatonin based on sunlight exposure, and when daylight decreases, this hormonal regulation can be disrupted. This disruption may lead to symptoms of SAD, including increased sleep and a dip in mood.
Negative Emotions at Year-End
As the year comes to a close, people often reflect on their achievements and assess their position in life. During this period, many individuals experience SAD. Feelings of regret over unmet goals, a sense of inadequacy, or anxiety about the future can trigger this emotional downturn. Those with high expectations for achievement may be particularly susceptible to experiencing SAD at year-end. The pressure to measure up and the stress of facing the upcoming year can intensify negative emotions during this time.
SAD is More Common in Women
While fall is often seen as a season when men are more sensitive (the term fall man is sometimes used), women are more likely than men to experience Seasonal Affective Disorder (SAD) as the temperature drops. Additionally, individuals with a family history of SAD, those with bipolar disorder, people in their 20s and 30s, shift workers, and individuals with alcohol use disorders are at a higher risk for developing SAD. Interestingly, the risk of experiencing SAD tends to decrease with age.
Ways to Alleviate Symptoms of SAD
There is no definitive way to prevent or eliminate the recurrence of SAD, but certain lifestyle changes can help alleviate symptoms. Staying active is essential when you’re feeling lethargic. Although staying in bed is tempting, a sedentary lifestyle can worsen symptoms. Light exercise is recommended. For individuals who experience frequent episodes of SAD, taking antidepressants as a preventive measure may also be effective.
Say Goodbye to Your Smartphone for a While
Smartphones may seem like an essential part of modern life, but they can actually exacerbate symptoms of SAD. Using your phone, especially before bed, is a habit you should try to break. The bright light and blue light emitted by smartphones can disrupt your biological rhythms and contribute to the onset of SAD. Instead of reaching for your phone, try reading a book. Reading stimulates the cerebral cortex, which is responsible for sensory and language functions, and can help alleviate the symptoms of SAD.
Get Plenty of Sunlight
The most direct way to combat Seasonal Affective Disorder is to get regular exposure to sunlight. If possible, spend time outdoors or intentionally seek out sunlight to help regulate your biological rhythms, compensating for the reduced sunlight hours. Sunlight also boosts vitamin D production, which benefits your immune system. Morning walks are especially recommended; they help maintain your body’s internal clock and release endorphins—the feel-good hormones.
Live in Bright Spaces
If you can’t get outside often, keeping the spaces where you spend the most time as bright as possible is important. Open your curtains or blinds during the day to let in as much natural light as possible. This helps simulate the benefits of sunlight exposure. Additionally, consuming foods rich in vitamin D can help, especially during winter when it’s easy to become deficient. Fatty fish like tuna and salmon, kale, mushrooms, and orange juice are all excellent sources of vitamin D, which can help replenish what you might miss from sunlight exposure.
Differences Between SAD and General Depression
The primary symptom of Seasonal Affective Disorder (SAD) is lethargy, rather than the severe depressive symptoms seen in general depression. However, individuals with SAD may experience difficulty concentrating, which can interfere with school or work performance. They may also begin to avoid social interactions, leading to isolation. Additionally, the increased appetite associated with SAD can result in weight gain, which could lead to further health complications. If symptoms become overwhelming, it’s important to seek help from a healthcare professional for an evaluation and, if necessary, explore treatment options, including medication.
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