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Have you recently started to experience feelings of sadness or depression? If so, you may have seasonal affective disorder (SAD), a type of depression that usually starts in the late fall or early winter. Factors like shorter days, less sunlight, and changes in biological or body rhythms may lead to SAD.

It is estimated that SAD affects millions of Americans. Women are diagnosed with SAD more often than men.

Know the Symptoms of SAD

People with SAD experience mood changes and symptoms similar to depression. According to the National Institute of Mental Health (NIMH), a person may be diagnosed with SAD if they experience symptoms of depression that occur seasonally for at least two years in a row.

Common symptoms of SAD include:

• Sadness
• Loss of interest in activities
• Tiredness and/or low energy
• Trouble concentrating
• Changes in sleep patterns
• Changes in appetite or eating habits
• Feelings of hopelessness or worthlessness
• Social withdrawal – not wanting to be around other people

Is it Just “Winter Blues”?

Many people feel some of the symptoms above during winter, when there’s less light each day and weather may stop us from taking part in active, outdoor activities that give us energy. What makes the difference between typical winter blues and SAD is how bad the symptoms are. Seasonal “blues” may make you feel gloomy for a short time. SAD can last longer and have a more serious effect, like making it hard for you to stick to your routine and live your life.  

How Is SAD Different from Depression?

The main difference is timing. People with SAD may notice symptoms that begin during the change of seasons. They also might notice that symptoms begin and end at about the same time every year. This pattern might point to SAD rather than depression.

Can SAD be Treated?

SAD is treatable. Treatment options include antidepressant medications and/or counseling. Other ways you can relieve SAD symptoms are:

• Be social. Spending too much time alone can worsen feelings of depression.
• Get outside when you can! Spend time outdoors and get some sun, even on overcast days.
• Practice mindfulness, meditation, and relaxation techniques.
• Do things that make you feel better. Participate in a fun activity or hobby.
• Get regular exercise.
• Eat healthy, well-balanced meals.
• Avoid alcohol and drugs.

Feeling better takes time. Expect your mood to get better slowly. Take things day by day.

If symptoms get worse, interfere with your daily life, or become overwhelming, contact your healthcare provider. You may also get support from a mental health counselor.

Sources

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

https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=SAD%20is%20more%20than%20just,40%20percent%20of%20the%20year.

https://www.heart.org/en/news/2022/11/30/as-winter-approaches-seasonal-depression-may-set-in-for-millions

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

https://www.bu.edu/articles/2019/seasonal-affective-disorder/#:~:text=If%20you%20suffer%20from%20these,diagnosed%20with%20it%20than%20men.