When the end of the year approaches, the temperature drops and the days get shorter and shorter, you know it is winter time. Surrounded by the excitement of holiday seasons and the idea of a cozy hot chocolate mug, you are ready for this time of the year! The new year comes, and January goes by. The days are slightly longer but not even close to being warm, and many of them are very cloudy. Then February flies by, and you arrive in March feeling demotivated and lacking energy.
Where did all the plans from the New Year go? And the excitement with the snow and cold weather? If you resonate with this feeling, you're not alone. In this post, we will talk about SAD - Seasonal Affective Disorder and navigate through useful tips for you to face this challenge period!
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a recurrent form of depression linked to changes in seasonal patterns. The American Psychiatric Association (APA) categorizes SAD as a major depressive disorder with a seasonal pattern in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) (APA, 2013). While it is most commonly associated with winter, a smaller percentage of people experience summer-pattern SAD, which occurs during the warmer months.
Common symptoms of SAD include:
Persistent feelings of sadness or hopelessness
Fatigue and low energy levels
Increased sleep or difficulty waking up in the morning
Changes in appetite, often craving carbohydrates
Loss of interest in previously enjoyed activities
Difficulty concentrating
Increased irritability or social withdrawal
What Causes Seasonal Affective Disorder?
Research suggests that SAD is primarily linked to reduced sunlight exposure, which affects the body's internal clock (circadian rhythm) and neurotransmitter activity. Several biological mechanisms contribute to SAD:
Disruption in Melatonin Production: Melatonin, a hormone that regulates sleep, is produced in greater amounts in darkness. Shorter daylight hours can increase melatonin production, leading to excessive sleepiness and lethargy.
Reduced Serotonin Levels: Serotonin is a neurotransmitter associated with mood regulation. Reduced sunlight exposure is thought to decrease serotonin levels, contributing to depressive symptoms.
Circadian Rhythm Disruption: The body's internal clock relies on light cues to regulate mood and energy. Less daylight can throw off this rhythm, leading to feelings of depression and fatigue.
Here are some tips to cope with SAD (spring wait for us!):
If you or someone you know struggles with SAD, there are several evidence-based strategies to help manage symptoms:
* Get Outside and Maximize Natural Light
Even on cloudy days, spending time outdoors during daylight hours can be beneficial. A brisk walk in the morning or sitting near a window can help regulate your body's internal clock and improve mood.
* Maintain a Regular Sleep Schedule
A consistent sleep routine supports the health of our internal clock. Going to bed and waking up at the same time each day—even on weekends (we know sometimes it is hard…)—can help reduce SAD symptoms.
* Exercise Regularly
Physical activity has been proven to boost serotonin levels and enhance mood! Engaging in regular aerobic exercise, such as walking (to get that external light), yoga, or a team sport! Which leads us to:
* Social Connection and Support
Isolation can exacerbate SAD symptoms. Staying connected with loved ones, joining a support group, or participating in social activities can provide emotional support and reduce feelings of loneliness. If you can stand the cold air to exercise outside, consider join an indoor team activity to boost your energy and create social connections!
* Nutrition and Diet
A well-balanced diet rich in complex carbohydrates, lean proteins, and omega-3 fatty acids can support brain function and mood regulation. Try to have more protein right at breakfast, like some amazing scrambled eggs, or even a protein shake! This small change in your habit can prevent energy crashes and mood fluctuations through the day. And it is always good to remember: try to stay away from excessive sugar and processed food.
* Consider Therapy and Seek Professional Help
Cognitive Behavioral Therapy (CBT) has been shown to be an effective treatment for SAD. A study by Rohan et al. (2015) found that CBT tailored for SAD can be just as effective as light therapy, with longer-lasting benefits. If you are struggling, don't hesitate to seek the help of a certified therapist. Seeking support is always a strength.
Brighter Days Ahead!
While Seasonal Affective Disorder can feel overwhelming, it is manageable with the right strategies and support. Try to be active, with hobbies that put you into motion like crafting, baking, assembling a puzzle, painting… just avoid couch potatoing scrolling through your social media. If you or someone you know struggles with SAD, consider reaching out to us for guidance. Remember, you are not alone—help is available, and brighter days are ahead!
References
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Available at: https://www.psychiatry.org
Lam, R. W., Levitan, R. D., & Morehouse, R. (2006). The role of melatonin and serotonin in SAD. Journal of Psychiatry & Neuroscience, 31(1), 13-16. Available at: https://pubmed.ncbi.nlm.nih.gov
Lewy, A. J., Sack, R. L., & Singer, C. M. (2006). Light therapy and circadian rhythms. Archives of General Psychiatry, 43(9), 883-889. Available at: https://pubmed.ncbi.nlm.nih.gov
Rethorst, C. D., Wipfli, B. M., & Landers, D. M. (2009). The antidepressant effects of exercise: A meta-analysis of randomized trials. Sports Medicine, 39(6), 491-511. Available at: https://link.springer.com/journal/40279
Rohan, K. J., Roecklein, K. A., Tierney Lindsey, K., Johnson, L. G., & Lippy, R. D. (2015). Cognitive-behavioral therapy vs. light therapy for SAD: Long-term effects. American Journal of Psychiatry, 172(10), 924-932. Available at: https://pubmed.ncbi.nlm.nih.gov
Terman, M., Terman, J. S., & Ross, D. C. (1998). A controlled trial of timed bright light and negative air ionization for SAD. American Journal of Psychiatry, 155(2), 213-217. Available at: https://pubmed.ncbi.nlm.nih.gov
Wehr, T. A., Duncan, W. C., Sher, L., & Odel, H. (2001). Circadian rhythm disturbances and SAD. Journal of Biological Rhythms, 16(1), 3-13. Available at: https://pubmed.ncbi.nlm.nih.gov
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