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What is Seasonal Affective Disorder? 

Seasonal affective disorder (SAD), also known as seasonal depression, is a form of depression that generally happens in the fall and winter months when there is less natural sunlight and the days become shorter and colder. (There is a form of the disorder that occurs during the summer, but it is quite rare.)

SAD (yes, the acronym is very fitting) can affect all areas of your life — including your mood, appetite, sleep, energy levels, and productivity — and can take a toll on your work, relationships, school, body image, and sense of self-worth. 

SAD affects approximately 5% of American adults and is more common in women and young people. It can begin at any age but typically starts when a person is between 18 and 30.

People with seasonal depression typically experience symptoms for about 40% of the year¹. However, because SAD is closely related to the amount of sunlight you get, people who live in cities with more sunlight may experience milder symptoms of SAD, and vice versa. 

Do I have Seasonal Depression?

The autumn and winter months can make a lot of people feel more blue or tired than usual, and it isn’t always necessarily something to worry about. However, if your symptoms recur each year around the same time, significantly impact your quality of life, and then improve during the spring and summer months, you may have seasonal affective disorder. 

Check out this list of statements, and see how many are true for you:

1. I’m so tired it’s difficult to carry out daily tasks

2. I feel like I am sleeping all the time, or having trouble sleeping

3. I no longer find joy in activities I used to love

4. My appetite has changed, I especially crave carbohydrates

5. I find it difficult to focus on one task, or sit still for extended periods of time

6. I’m more irritable than usual

7. I often feel sad, guilty, and down on myself

8. I’ve lost interest in sex and other physical contact

9. I avoid people I used to enjoy

10. I find it difficult to focus on one thought or make decisions

Tips to Help Ease your Seasonal Depression Symptoms

Seasonal depression can make you feel like a completely different person. Simply enduring the symptoms and waiting for the warmer spring weather to come again may work, but there are better ways of coping with SAD. 

Here are a few of the best ways to ease your symptoms of seasonal affective disorder:

Try Light Therapy

If you feel tired more easily in the winter months, you’re not crazy — your brain is making you feel that way. Darkness triggers the pineal gland in your brain to create melatonin, the sleep hormone. Normally, this is helpful, as it allows you to fall asleep at night and wake up in the morning. However, in the winter months—when it is darker than normal—your brain may produce more melatonin, making you feel extra drowsy. 

Light therapy aims to replace the missing daylight of winter by exposing you to bright light that mimics natural outdoor light. Daily exposure can suppress the brain’s melatonin secretion to help you feel more awake and alert, less drowsy and melancholy.

Light therapy lamp: A light therapy lamp delivers light with up to ten times the intensity of normal domestic lighting. In most cases, you simply sit about 12 inches in front of a 10,000-lux lightbox for 15 to 30 minutes each morning. The lightbox emits a controlled white light, with harmful ultraviolet (UV) rays filtered out.

While the light does need to enter the eyes, you shouldn’t stare directly at the lamp. Instead, the best way to use it is to sit by the lamp while going about your morning routine, such as eating breakfast, reading the newspaper, or working on your computer. Most people notice an improvement in their SAD symptoms after a few days, and the full effects take about two weeks. 

You can buy a light therapy lamp without a prescription, although you may want to consult a professional to monitor the benefits of the treatment or if you have any preexisting eye or skin problems. 

Exercise Regularly

Exercise is good for pretty much everything, but it’s especially important when you’re dealing with seasonal depression. In fact, according to a study published recently in the journal Depression and Anxiety, increased levels of physical activity can greatly reduce the odds of depression — even in people who are genetically predisposed to it. 

Researchers found that high-intensity activities — such as aerobic exercise, dance, and running — and low-intensity activities — such as yoga or stretching — were linked to decreased odds of depression. According to one of the researchers, Karmel Choi, 35 minutes of physical activity each day (or four hours per week) helped reduce depressive episodes and improve mood. 

Spend More Time Outdoors During the Day

When dealing with seasonal affective disorder, sunlight and fresh air are your best friends. Even if you live in a climate with very little sun in the wintertime, simply getting out of your house and into the fresh air can improve your mood. Make a habit of going for a walk every day, especially if your daily routine keeps you inside during the main hours of daylight. 

Arrange Your Space to Maximize Sunlight Exposure

Instead of relying on your daily cup of coffee to get you through the day, try maximizing your exposure to natural light. Move your desk, table, or exercise station as close to a window as possible. Trim hedges or branches that may be blocking sunlight, and always keep the curtains open during the day. 

Eat a Balanced Diet

Although seasonal depression can have you craving nothing but cookies and pasta, eating a balanced diet is important. Eating too many carbohydrates can make you feel more lethargic than you do already. Instead, opt for lots of colorful fruits and vegetables packed with micronutrients, and make sure you are eating adequate protein to help keep your energy levels up.

Do Something You Enjoy Every Day

Reading, painting, chatting with a friend...it doesn’t matter what it is, but if it brings you joy — do it! 

SAD can make you lose interest in things you normally enjoy, but purposefully reconnecting with your inner child and doing something that brings you joy will help you get off the couch and bring light to dark days.

Speak with someone You Trust

The most important thing to remember when you are dealing with seasonal depression? You are not alone. Close relationships are vital in reducing isolation, and speaking with a close friend or family member about how you feel can make all the difference. 

You may also want to reach out to a professional therapist or counselor who can help you curb negative thoughts, attitudes, and behaviors that make the disorder worse and help you learn how to manage symptoms and deal with stress in healthy ways.

If you feel your depression is severe or if you are experiencing suicidal thoughts, consult a doctor immediately or seek help at the closest emergency room. National Suicide Prevention Lifeline – 800-273-TALK (8255).

Resources

¹ https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder