Shorter Days, Lower Mood? Understanding Seasonal Affective Disorder

You are not alone if you are starting to feel the impacts of seasonal affective disorder (SAD). This form of depression is instigated by the change of the seasons, most notably a lack of daylight that happens in the fall and winter months.

Here is what you need to know about SAD, its symptoms, diagnosis, and steps that you can take to treat it.

Understanding Seasonal Affective Disorder

According to the American Academy of Family Physicians, roughly 4% to 6% of Americans have SAD.

Furthermore, as much as 20% of Americans deal with some mild form of the disorder, known collectively as the "winter blues." Women and younger adults are the most susceptible to having SAD.

Medical professionals are not entirely sure about what causes some people to suffer from SAD. The underlying cause lies in the changes that happen to the body's natural circadian rhythm when the daylight hours begin to shorten. This disruption leads to a lack of energy and alertness for those who see the effects of SAD.

The change in the seasons may also disturb the body's natural hormone levels, impacting both melatonin and serotonin. These hormones are crucial in the regulation of sleep and mood.

Some of the most common symptoms of SAD include feelings of sadness and depression, low energy, fatigue, changes in appetite, weight gain, and loss of interest in activities that were once enjoyable.

What can you do to treat SAD? Here are some of the most recognized and recommended treatment options for the disorder.

Consult With a Medical Professional

It is important to recognize that SAD is a medical condition that should be treated as such. The first step to take if you suspect that you have SAD is to consult with a medical professional. A qualified doctor will be able to determine if you have SAD or a different form of depression.

While taking antidepressants is not typically a first option for most people with SAD, a doctor will be able to help you to determine if this is the best treatment for your specific needs.

Most people find relief by taking the antidepressants until spring when the weather improves and the days get longer.

Lean on Light Therapy

Some sufferers of SAD find it helpful to use bright light therapy to treat their SAD symptoms. This artificial light works to keep the body's circadian rhythm functioning properly.

A light therapy box gives off light that is akin to natural sunlight. This type of light box emits light that is different from regular light bulbs. A typical routine is to sit in front of the light box for up to 30 minutes per day to trigger a chemical change in the brain that counteracts the symptoms of SAD.

Look Into Aromatherapy

Aromatherapy can be another effective yet non-invasive treatment for SAD. These oils have been widely recognized for their uses in treating symptoms of depression and anxiety.

Experts believe that the use of essential oils may positively impact the part of the brain that controls both your mood and your internal clock. You can use aromatherapy through a number of different methods, including body oils, candles, and diffusers.

Get Moving

As with any type of mental health issue, one of the best forms of medicine is to get moving. Exercise can go a long way in treating SAD symptoms while also providing numerous additional health benefits. The simple act of working up a sweat reduces the feel-good hormones known as endorphins.

For an extra bonus, take your exercise outside in order to also receive the benefits of exposure to sunlight. If the weather prevents you from exercising outdoors, consider placing your cardio machine of choice near a window to receive the daylight indirectly.

Stick to a Set Schedule

Getting enough sleep at night is a major challenge for those suffering with SAD. Being purposeful about sticking to a set schedule will help to support healthy sleep habits.

By improving your sleep habits, you will also help to mitigate the signs of seasonal depression. You can support good sleeping habits by avoiding caffeine and alcohol, creating a comfortable sleep environment, and being diligent and trying to go to bed and wake up at the same general times.

In addition to keeping a set sleep schedule, it is also important to eat at regular intervals. Giving the body a blueprint to how the day will go will help it to cope with the dark and dreary days.

Plan a Winter Getaway

Many Americans understandably plan their vacations for the summer months. However, planning a getaway during the middle of winter can give you something to look forward to as the days get shorter and the symptoms of SAD begin to take hold.

Simply getting out to a warmer climate during the winter months can also provide a lasting boost to your mental health. Even a short vacation can deliver these benefits.

Boost Vitamin D Intake

One of the easiest and most effective ways to improve the symptoms of SAD is to boost your vitamin D levels. A deficiency in this vitamin has been linked to an increased risk of developing depression. During the dark winter months, it can be more difficult to get this vitamin due to a lack of exposure to sunlight.

Foods that are high in vitamin D include oily fish such as salmon, egg yolks, and red meat. The vitamin is also prevalent in a number of fortified foods, including cereal, orange juice, and milk.

You can also boost the levels of vitamin D in your body by being intentional about getting enough exposure to sunlight or through the use of a vitamin D supplement. Even just a quick stroll around the block for 20 minutes per day can help your body to receive and process this nutrient.

Do Not Shy Away From Social Activities

It is natural to want to hole up at home during the cold winter months. This is especially true if you are already dealing with the symptoms of SAD. However, getting out and being social can prove to have a significant positive influence on your overall mood.

Isolating yourself only makes it more likely that the SAD symptoms will be worse. While you do not want to overextend yourself, many people find it helpful to put fun social events on the calendar throughout the fall and winter months as something to look forward to doing.

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