Living with Seasonal Depression and Seasonal Affective Disorder (SAD)

Time to say goodbye to the salad days of summer. Fall is nearly here. For some people, curling up with a hot cup of tea – or, let’s be real, pumpkin spice latte – wearing knit/wool sweaters, and the dreary-yet-vibrant punch of orange and yellow hues strewn throughout the leaves are a feeling of comfort, warmth. For others, it’s the exact opposite: the mournful tones of autumn shout through the branches, haunting us, because they signal what we dread all year…the fall and winter months, bouts of melancholy and infinite sadness.

Do you feel down-in-the-dumps each time September rears its head? Maybe you feel extra tired, sleepy, and don’t feel like being as active as you were during summer’s heights? You’re not alone. In fact, as many as 5% of all U.S. adults live with Seasonal Affective Disorder. And, in fact, as many as 20% of all Americans experience some form of seasonal mood change when fall and winter roll around.

The good news is that you’re not alone – not even remotely. And, it’s not “just in your head.” There are many biological reasons for seasonal depression – just as there are “mental” reasons. Losing sunlight has actual, real, and lasting effects on our bodies. Just how much does the fleeting sunlight impact people with SAD? 

Let’s look.

What symptoms do people with Seasonal Affective Disorder (SAD) experience?

While sometimes referred to as seasonal depression, seasonal affective disorder (SAD) is recognized by the American Psychiatric (and Psychological) Association as a debilitating type of depression. Technically, it’s classified as a form of Major Depressive Disorder (MDD). However, unlike traditional MDD which can last years, Seasonal Affective Disorder typically runs its course over 4-6 months, largely from fall until early spring. However, it’s also the case that some people experience Seasonal Affective Disorder during the spring and summer months, as well.

The symptoms of Seasonal Affective Disorder are different for everybody affected by it. However, research shows us that there are several key symptoms that many people with Seasonal Affective Disorder all experience. 

Here are some of the common symptoms that people with Seasonal Affective Disorder (SAD) experience:

• Fatigue, exhaustion, despite getting large amounts (10+ hours) of sleep each night.

• Sense of worthlessness, guilt, or feeling hopeless.

• Sadness, “feeling blue,” or “feeling down” throughout the majority of the day, for nearly (or fully) every day.

• Feeling agitated, irritable, or angry for “no reason.”

• Trouble concentrating or finding it hard to focus.

• Losing interest in your favorite hobbies, activities with friends/family, sports.

• Appetite increase (especially for carbs and stick-to-your-ribs foods) and weight gain. 

• Over/under sleeping and still being tired throughout the day.

• Recurrent thoughts of death/suicide.

• Feeling “heavy” in the limbs and extremities.

What causes Seasonal Depression or Seasonal Affective Disorder (SAD)?

While there is no “direct cause” or finger to blame for the causation of seasonal affective disorder, there is a main theory in regards to its existence. When autumn comes around, the days get shorter – no duh. But we don’t just “roll back” the clocks; our bodies also experience a major biological shift as our circadian rhythm has to adjust to the change in daylight. That means our mood, sleep, and hormones all get thrown out of whack for a bit. This, coupled with cold/inclement weather and shorter days means that it’s much harder for folks to get outside (both before and after work). Less exposure to sunlight has multiple effects on the body.

Most scientists believe that sunlight has a major rule to play in the hypothalamus’s overall functioning. For example, the hypothalamus is heavily involved with the production of melatonin, serotonin, and regulating the body’s circadian rhythm. What does all this mean? 

Well, melatonin is what makes us feel sleepy. And our bodies typically produce it during the nighttime (especially when it’s dark). Melatonin is a hormone that makes you feel sleepy and helps you stay asleep. The idea is that, with less sunlight and more darkness surrounding us, our bodies produce excess melatonin during the fall and winter months – which may be part of why we feel so much more tired during this time of year.

Having less access to sunlight can also impact your Vitamin D levels – or even create a Vitamin D deficiency. While you can take supplements of Vitamin D, we have to keep in mind that much of our natural serotonin levels get a boost from natural Vitamin D–i.e., being outside in the sun and having fun. Going outside less in the winter (especially during the day) can impact your Vitamin D levels.

Of course, serotonin isn’t the only chemical your brain uses to regulate mood. Both dopamine and norepinephrine are also crucial neurotransmitters that your brain relies on for proper mood regulation, energy, and overall functioning. Even though Vitamin D3 and sunlight aren’t factors that fully impact dopamine and norepinephrine, it’s crucial to determine if your body has enough of each substance. Dopamine regularly gets released through physical activity and pleasure. And, if you’re cooped up inside for a long winter’s nap, that may be part of the issue.

Who can diagnose Seasonal Depression or Seasonal Affective Disorder (SAD)?

If you’re currently experiencing negative thoughts in regards to the upcoming fall/winter season – or even if you’ve been feeling down for a while now – it’s important to address the symptoms with your doctor right away. Your primary healthcare provider can give you an evaluation for seasonal affective disorder. However, medical doctors aren’t trained to provide you with therapy or treat most mental health issues (except Psychiatrists). 

Most likely, if you go to your doctor for symptoms of Seasonal Affective Disorder, they’ll likely refer you to either a therapist, psychiatrist, or both. Our large team of therapists, psychiatrists, and psychologists at Aspire Counseling Network are well-equipped to help you navigate your mental health journey. Our team of experts are thoroughly trained and certified in the most effective modalities and techniques for mental health.

Whether you think you’re living with Seasonal Affective Disorder – or possibly another form of depression – give us a call today. Our placement team is especially helpful in finding you the best fit from our roster of rockstar therapists and clinicians.

How is Seasonal Affective Disorder (SAD) Treated?

If you’re experiencing symptoms of Seasonal Affective Disorder (SAD) or another form of depression, your therapist may recommend doing cognitive behavioral therapy or even dialectical behavioral therapy. Always, it’s best to consult with a team of professionals before changing your routine – especially when it comes to medication. 

However, if your therapist/doctor decides you fit the criteria for and receive a diagnosis of Seasonal Affective Disorder (SAD), below are some treatment options that have been thoroughly researched for their effectiveness in reducing symptoms of seasonal depression.

1. Prioritizing self-care and getting outside more. While Americans are some of the busiest creatures on the planet, it’s never wise to take your physical and mental health for granted. Even stepping outside for a quick 15-minute walk in the sunshine is shown to be an effective strategy for managing symptoms of Seasonal Affective Disorder. Regardless of your daily chores, make sure you get some sunlight for at least 15 minutes or more.

2. Buy a light box/engage in light therapy. For those of us limited by geography (living in Alaska or somewhere with extremely short days), or those of us whose day-to-day is extremely demanding during daylight, light box/sun lamps are the next best thing. These devices are so effective at helping to reduce symptoms of Seasonal Affective Disorder, that they’re referred to as “SAD lamps.” They work by replicating actual daylight and giving your body all the right UVs it needs to create vitamin D. Best of all? They’re really affordable.

3. Cognitive Behavioral Therapy and Dialectical Behavioral Therapy. These two modalities are forms of talk therapy that have been clinically researched and praised for their ability to help mitigate symptoms of depression. Best of all, both have been shown to be effective in helping people manage symptoms of SAD and that both forms of talk therapy produce the longest-lasting change out of all possible forms of treatment (yes, even medication).

4. Antidepressant medications and vitamins. As always, please consult a doctor or psychiatrist before experimenting with any psychiatric or psychotropic drugs/substances – and even before taking supplements. It’s often that medical providers will also prescribe antidepressants to those in need, especially if therapy, alone is not as effective as you feel it should be. 

   In fact, we believe that medication management and therapy go hand-in-hand for the best, long-term results. If you’re curious about medication management, Aspire Medical, a sister company of Aspire Counseling Network, can also help you with that, today.