Understanding Seasonal Affective Disorder (SAD)
As the days grow shorter and temperatures drop, shifts in mood and energy levels become more noticeable. While many people experience seasonal changes, for some, these can develop into Seasonal Affective Disorder (SAD), a type of depression that occurs primarily in fall and winter due to reduced daylight exposure. Here, we explore what SAD is, its symptoms, and how our office can provide effective support.
What is Seasonal Affective Disorder (SAD)?
Women are more frequently affected by SAD than men.
The risk of developing SAD increases with age.
Without treatment, symptoms can persist for weeks or even months, but most people respond well to therapy, medication, or a combination of both.
SAD is a type of depression that affects individuals during specific times of the year, most commonly in fall and winter. It’s believed that reduced sunlight during these seasons triggers chemical changes in the brain, which can lead to symptoms of depression. Unlike the “winter blues,” SAD is a recognized medical condition that can significantly impact daily life.
Depression
Depression is different from feeling sad or unhappy. It doesn't indicate personal weakness or inadequacy, and it is not something that can be wished or willed away. Reaching out and asking for help is the most effective way to manage and treat depression. There is no shame in needing medications or therapy. Our brains are a complex matrix of chemicals and electrical signals that science is still mapping and understanding. When things go wrong and we don’t produce needed chemicals or hormones, we can’t always be sure why—but medication can provide assistance. Just as you would use crutches to help you walk with an injured leg, medication can help your brain function while struggling with mental health challenges.
Common Symptoms of SAD
Persistent low mood and sadness
Fatigue and daytime drowsiness
Sleep disruptions, often oversleeping
Cravings for carbohydrates and weight gain
Loss of interest in activities once enjoyed
Social withdrawal and increased sensitivity to rejection
Difficulty concentrating and making decisions
Feelings of guilt, hopelessness, or worthlessness
Increased anxiety and irritability
Symptoms usually begin in late fall or early winter and improve during the spring or summer. Some individuals may experience a less common type of SAD, known as summer depression, where symptoms start in late spring or early summer.
Causes and Risk Factors
The exact cause of SAD is not fully understood, but it is believed to be linked to changes in light exposure that affect the body’s internal clock (circadian rhythm). The following factors are often associated with SAD:
Reduced Sunlight Exposure: Less sunlight can disrupt the body’s circadian rhythm, leading to feelings of depression.
Melatonin Levels: The body produces more melatonin when it’s dark, which can increase drowsiness and exacerbate symptoms.
Serotonin Levels: Reduced sunlight can lower serotonin, a neurotransmitter that affects mood.
Self-Care Strategies for Managing SAD
While professional treatment is essential, there are additional steps individuals can take to help manage symptoms:
Spend Time Outdoors: Exposure to natural sunlight, even during colder months, can help ease symptoms.
Stay Active: Regular physical activity boosts endorphin levels and improves overall mood.
Maintain a Healthy Diet: Eating a well-balanced diet can regulate energy levels and prevent excessive weight gain.
Connect Socially: Reach out to friends and family or join support groups to maintain social engagement.
Prioritize Sleep Hygiene: Create a consistent sleep schedule and avoid screens before bedtime.
Avoid Alcohol and Drugs: These substances can worsen depression symptoms.
How Our Counseling Office Can Help
At our office, we offer a range of services to support individuals experiencing SAD:
1. Personalized Therapy Sessions
Our experienced therapists provide tailored sessions that incorporate techniques such as Cognitive Behavioral Therapy (CBT) to help clients navigate their emotions and develop effective coping strategies.
2. Comprehensive Mental Health Support
We provide a warm, non-judgmental space where clients can discuss their challenges openly. Our team is dedicated to helping clients build resilience and find solutions that work best for them.
3. Guidance on Medication Options
While our office does not provide medication prescriptions or management, our therapists can help you weigh the pros and cons of medication and form a plan to approach your primary care provider about using medication to support your mental health.
Take Action Today
Recognizing the signs of SAD and taking steps to address them can make winter a more manageable and fulfilling time. If you or someone you care about is struggling with SAD, reach out to our office to learn more or schedule an appointment. We’re here to provide the guidance and support you need to thrive, no matter the season.
