Understanding Seasonal Affective Disorder
When Seasons Change, So Can Your Mood
As the leaves fall or frost begins to blanket the ground, many people find themselves feeling more sluggish, less motivated, and unusually down. While it’s common to feel a little “off” during the darker months, for some, the change in season brings more than just a case of the winter blues. This condition is known as Seasonal Affective Disorder (SAD), a type of depression that’s linked to the changing seasons.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of recurrent major depressive disorder that typically occurs during specific seasons—most often starting in the late autumn or early winter and subsiding in the spring or summer. Less commonly, some people experience SAD during the summer months. SAD is not just a mild case of winter doldrums. It’s a clinically recognized mental health condition that can significantly affect a person’s daily life and well-being.
What Causes SAD?
The exact causes of SAD aren’t fully understood, but several factors are believed to contribute:
- Reduced sunlight exposure: Shorter days and less natural sunlight can disrupt the body’s internal clock (circadian rhythm), which helps regulate sleep, mood, and hormones.
- Serotonin levels: Sunlight affects serotonin, a brain chemical that influences mood. Less sunlight can lead to a drop in serotonin, contributing to feelings of depression.
- Melatonin levels: The seasonal change can disrupt the balance of melatonin, a hormone involved in sleep patterns and mood regulation.
Common Symptoms of SAD
Symptoms of SAD can range from mild to severe, but they differ from the usual winter-pattern blues, and may include:
- Persistent sadness or low mood
- Loss of interest in activities once enjoyed
- Low energy or fatigue
- Sleep problems (usually oversleeping)
- Changes in appetite, often with cravings for carbohydrates
- Difficulty concentrating
- Feelings of hopelessness or worthlessness
- In severe cases, thoughts of death or suicide
Who’s at Risk?
Anyone can experience SAD, but certain factors may increase the risk:
- Geography: People living farther from the equator are more likely to develop SAD due to reduced sunlight in winter months. Thankfully, here in Australia, this is not the case, as we still enjoy a reasonable number of daylight hours.
- Gender and age: SAD is more commonly diagnosed in women and typically starts in young adulthood.
- Family history: A family history of depression or SAD may increase risk.
- Existing mental health conditions: People with major depressive disorder or bipolar disorder may be more vulnerable.
How Is SAD Treated?
The good news is that SAD is treatable. Common treatment approaches include:
1. Light Therapy
Also known as phototherapy, this involves sitting in front of a specially designed light box that mimics natural sunlight. It’s most effective when used daily in the morning.
2. Psychotherapy
Cognitive-behavioural therapy (CBT), especially a version tailored for SAD (CBT-SAD), can help individuals identify and change negative thought patterns and behaviours.
3. Medication
Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), can be effective, especially in severe cases.
4. Lifestyle Changes
- Spend more time outdoors during daylight hours.
- Exercise regularly.
- Maintain a consistent sleep schedule.
- Eat a balanced diet.
When to Seek Help
If you notice a consistent seasonal pattern in your mood and functioning that affects your quality of life, it’s important to consult a healthcare provider. Early diagnosis and treatment can make a significant difference.
Final Thoughts
Seasonal Affective Disorder is more than just a seasonal slump—it’s a real and often debilitating condition. Fortunately, with increased awareness and effective treatments, those affected by SAD can manage their symptoms and reclaim joy, even during the darkest days of the year.
Images by: Freep!k
If you’d like to find out more about One Central Health, give us a call today on (08) 9344 1318.
