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As the days grow darker and colder, many people may notice their mood dipping along with the temperature and light. You may feel more tired than usual, crave comfort foods, or lose interest in activities that normally bring you joy. For some, these seasonal changes go beyond the winter blues and are a sign of a Seasonal Affective Disorder (SAD). The good news? Once you understand more about SAD, it can be easier to find effective ways to uplift your mood through the colder months.

What is Seasonal Affective Disorder?

Also know as seasonal depression, Seasonal Affective Disorder (SAD) is a biological response that our bodies may have to reduced sunlight and shorter days. Differing from general depression, SAD is a type of depression characterized by a recurring seasonal pattern. In this way, most people begin experiencing symptoms of SAD in the late fall or early winter and find they go away during the spring and summer. Symptoms typically last for about 4-5 months, unlike general depression. Some people may experience an increase of depressive symptoms in the spring and summer months, known as summer-pattern SAD. This is less common so this post will focus on winter-pattern SAD.

Common Symptoms of SAD

• Increased feelings of sadness, feeling “down”, or hopelessness most of the day, nearly every day for at least 2 weeks
• Changes in sleep (including trouble sleeping)
• Loss of interest in activities that were previously enjoyed
• Social withdrawal and increased sensitivity to rejection
• Increased fatigue and lower energy levels
• Decreased ability to focus and/or brain fog, making it hard to think clearly
• Changes in appetite level and food intake (cravings for sweets and carbohydrates can be common)
• Weight gain/loss
• Increased irritability, frustration, or irritability
• Thoughts of death or suicide

Why It Happens (The Science)

As mentioned, people are most affected by seasonal depression when the days become shorter and there is less sunlight. Due to this, researchers are still determining what causes SAD. Many studies indicate that people with SAD, especially winter-pattern SAD, have reduced levels of the brain chemical serotonin, which helps to regulate mood. Studies also suggest that sunlight affects our body’s ability to maintain normal serotonin levels.

Other studies suggest that during the winter months some people’s body’s may produce too much melatonin due to reduced hours of sunlight. Melatonin is a sleep-related hormone that the body releases naturally when we are in the dark. So, as the days are shorter, more melatonin is made in our bodies, leaving us feeling sleepier and with lower energy.

A vitamin D deficiency may also exacerbate these issues as vitamin D is believe to promote serotonin activity. Vitamin D can be consumed through food as well as supplemented through tablets. The body also produces vitamin D when exposed to sunlight on the skin.

Coping and Strategies for Managing SAD

There are a variety of ways to treat and manage symptoms associated with SAD. A few to highlight are:

• Light therapy and Prioritizing Sunlight
• Mental Health Therapy
• Antidepressant Medication
• Self-Care and Coping for Managing Symptoms

Light Therapy and Prioritizing Sunlight

Light therapy, also called phototherapy, involves exposure to a special for a certain amount of time each day. Typically, it is recommended to sit near a light therapy box for 30 minutes within the first hour of your day. These lamps expose the person using it to a bright light that mimics sunlight. This helps to regulate the body’s internal clock and impacts serotonin and melatonin levels. Prioritizing direct sunlight through spending time outside can also help combat SAD as it provides natural vitamin D.

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Mental Health Therapy

Speaking with a therapist can also help treat SAD. Attending therapy can help you learn healthy ways to cope with SAD as well as identify and change negative thoughts and behaviours that may be contributing to your symptoms. Mental health therapy can also assist you in building healthy behaviours. These can include things like increasing physical activity and improving your sleep while adjusting the the winter time. For more on how to improve your sleep, consider checking out our blog post here. To book an initial consultation with our clinic, click “Book An Appointment” in the right corner.

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Antidepressant Medication

Some people with SAD benefit from antidepressant medication, especially if symptoms are severe. If you are interested in taking mental health related medications, speak with your general practitioner (family doctor) or consider going to a walk-in clinic. Note that it may take several weeks to fully notice benefits from an antidepressant. Additionally, you may have to try different medications before you find the one that works well for you and has the fewest side effects. Your general practitioner may recommend starting treatment with an antidepressant before your symptoms typically begin each year if SAD reoccurs each year.

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Self-Care and Coping Skills for Managing Symptoms

Engaging in regular self-care is an important part of managing symptoms of Seasonal Affective Disorder (SAD). This can include maintaining a consistent sleep schedule, eating a balanced diet, and incorporating regular physical activity to boost mood and energy levels. Spending time with supportive friends and family, practicing relaxation techniques such as mindfulness or deep breathing, and setting realistic goals can also help reduce stress and promote emotional well-being. Additionally, planning enjoyable activities, especially those that bring a sense of accomplishment or joy, can help counteract the lack of motivation that often accompanies SAD. Remember, small, intentional acts of self-care can make a meaningful difference in improving your mood and overall mental health during the darker months. For more on self-care, check out our blog post Self-Care: What is it and Ideas of How You Can start Practicing It Today.

When to Seek Help

While it’s normal to feel a little less motivated or energetic during the darker months, it’s important to seek professional help if these feelings become overwhelming or start to interfere with your daily life. If you notice persistent sadness, significant changes in sleep or appetite, thoughts of hopelessness, or any other symptoms mentioned above, it may be time to reach out for support. Speaking with a mental health professional can help you better understand your symptoms and develop a personalized treatment plan. Remember: you don’t have to navigate this alone. Help is available, SAD is treatable, and reaching out is a strong and important first step toward feeling better.