Do you feel like you get the “winter blues” once that cold Missouri weather comes in? Do you bounce back in the spring as the sun shines more often? People may experience this pattern of feeling up and down based on seasonal changes. You may be experiencing Seasonal Affective Disorder (SAD).

https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

Seasonal Affective Disorder is a type of depression that correlates with seasonal patterns. This often happens during the fall/winter months with shorter days and less sunlight triggering a chemical change in the brain. Signs of SAD include symptoms associated with major depression and seasonal pattern correlation. Some symptoms that can differ from a winter pattern and summer pattern.

Major depression symptoms:

Feeling depressed for most of the day, for most days
Losing interest in things you typically enjoy
Changes in appetite
Trouble sleeping
Sluggish behavior throughout the day
Increased agitation
Low energy
Feelings of hopelessness
Trouble concentrating
Thoughts of death or suicide

SAD winter pattern symptoms:

Oversleeping
Overeating with high carbohydrate cravings
Social withdraw

SAD summer-pattern symptoms:

Trouble sleeping
Poor appetite
Restlessness
Anxiety
Violent episodes

If the symptoms seem familiar to you, it is recommended for you to talk to your health care provider to see if you meet the criteria for a SAD diagnosis. Criteria for SAD:

Symptoms of major depression or the specific symptoms listed above.
Depressive episodes must occur only during specific seasons for 2 consecutive years.
Episodes must be more frequent than other depressive episodes that you may have had at other times of the year.

Women, those living farther north, with a family history of SAD, with major depressive disorder or bipolar disorder, and with other mental disorders have a higher risk for developing SAD. The exact cause of SAD is unclear, but research points to reduced activity of serotonin in the brain, abnormal serotonin level maintenance, or producing too much melatonin. Serotonin and melatonin help to maintain your circadian rhythm with the night-day cycle. Abnormal levels of serotonin and melatonin make it harder for the body to adjust to the seasonal changes in day length.

If you are diagnosed with Seasonal Affective Disorder, treatment is available and can include light therapy, psychotherapy, antidepressant medications, and Vitamin D. Light therapy uses a bright light daily to replace the missed natural sunshine during the months with shorter days and less sunlight. These specific lights are about 20x brighter than your typical indoor light and filter out damaging UV light. To use these lights, you would sit in front of it for 20-45 minutes daily, first thing in the morning from fall to spring. However, if you are sensitive to sunlight this may not be a good treatment option for you.

Psychotherapy or “talk therapy” has been adapted to help those with Seasonal Affective Disorder. Cognitive behavioral therapy (CBT) is a type of talk therapy to help individuals cope with difficult situations. Sessions focus on replacing negative thoughts related to the winter season with more positive thoughts. CBT-SAD also focuses on behavioral activation to help individuals recognize and intentionally schedule enjoyable, engaging activities to replace the loss of interest that is experienced during the winter months.

Seasonal Affective Disorder is a type of depression and is associated with disrupted serotonin activity. Selective Serotonin Reuptake Inhibitors (SSRIs) can be used to treat SAD symptoms. Bupropion is another antidepressant that can be used to prevent recurrence of seasonal major depressive episodes when taken daily fall through early spring. Talk to your health care provider about your options with treating SAD with antidepressants.

Vitamin D supplementation may be a good option as well. Not only is vitamin D believed to promote serotonin activity, but the body produces Vitamin D when the skin is exposed to sunlight. If there is less daylight and time outside like in the winter then people with SAD may have lower vitamin D level which then in turn affects serotonin levels. However, Vitamin D may not be as effective as the other treatment options.

To help prevent SAD, one can use these treatment options as fall begins to help prevent or reduce symptoms. Additional options to help combat Seasonal Affective Disorder can include:

Setting realistic goals
Making plans with others
Have someone you trust to confide in
Make a list of things you enjoy and know you can do at any point in the year
Get fresh air as much as possible
Move your body
Eat well balanced meals
Limit or avoid alcohol

If you are experiencing symptoms of Seasonal Affective Disorder, ask for help and seek medical attention. While the cause of SAD is unclear, there are treatment options to help prevent or lessen SAD symptoms.

More information:

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html