As days get shorter, you may leave home in the dark, spend most of the day indoors, and drive home after sunset.
During this time of year, it’s common to feel less active, sleep more, and experience changes in mood or routine. For some, these shifts go beyond the “winter blues” and signal seasonal affective disorder (SAD). SAD is a mental health issue that requires a proactive approach.
Read on to learn more about SAD and tips for seasonal affective disorder self-care.
What Is Seasonal Affective Disorder?
SAD is a type of depression that occurs at specific times of the year. It typically happens during the fall and winter, when the days are short, and there are fewer hours of sunlight.
SAD symptoms usually improve in the spring when the days get longer. Left untreated, SAD symptoms can recur every year, making it essential to understand how to fight seasonal affective disorder effectively.
SAD symptoms include:
- Body aches.
- Cravings for carbohydrates.
- Crying spells and mood swings.
- Difficulty sleeping or a desire to hibernate.
- Grouchiness.
- Loss of interest in routine things.
- Loss of or decreased sex drive.
- Overeating.
- Tiredness and decreased activity level.
- Trouble concentrating.
How Common Is SAD?
About 5% of adults in the U.S. experience SAD. An additional 10% to 20% of Americans may get the “winter blues,” a milder form of seasonal depression.
Who Is at Risk of Developing SAD?
SAD is more common in women, but it can affect anyone. Younger people are also diagnosed more often than older adults. And those with a family history of some form of depression may also be at a higher risk.
Having a major depressive disorder or bipolar disorder may cause SAD symptoms to be more intense.
Some studies suggest that living in regions with less sunlight or farther from the equator may be at higher risk of developing SAD. SAD may be linked to levels of melatonin, a hormone that helps your internal clock (circadian rhythm) keep time. The lower sunlight levels may impact melatonin production, disrupting sleep.
Children and adolescents can experience SAD. Because the school year occurs in the fall and winter months in the northern hemisphere, it can be difficult to distinguish school-related stress or depression from SAD.
Bad winter weather may make it harder to do your favorite outdoor activities, exasperating SAD symptoms.
Ways to Deal with SAD
Here are a few ways to cope with SAD and how to treat seasonal affective disorder.
Try light therapy
Light therapy can help you cope with SAD by replacing missing sunlight with an artificial bright light. It involves sitting in front of a specially designed light box for 30 to 60 minutes each day, ideally in the morning before sunrise or, if you wake up too early, try it right after sunset.
Light therapy is an ideal treatment for many because it is affordable and easy to access. But talk to your doctor before trying it. People with certain conditions may need more guidance and direction.
Make plans with friends and family
Scheduling fun activities with family and friends can help boost your mood. Make a list of things you love to do, whether going to the movies or browsing in a bookstore.
If you are comfortable, let loved ones know how SAD is affecting you. They can support you and join you in activities.
Take up a hobby
Winter is an excellent time to try a new indoor or outdoor hobby. If you don’t know what you want to do, consider things you liked to do as a kid.
Did you love to visit the library or throw a ball around? Dust off that library card or gather your kids or nieces and nephews for a game of catch in the backyard. If you want to try something new, like knitting or meditation, look for classes or groups in your area and online.
Keep a regular schedule
Try to get up at the same time every day, even on weekends. Shorter daylight hours during winter can disturb your body’s internal clock. Keeping a regular schedule can also help improve your mood and energy level.
Get treated for SAD
It’s normal to feel slightly tired and down during the winter months. If these feelings interfere with your ability to function and enjoy life, talk to your doctor, as these may be signs of SAD.
Does vitamin D help seasonal affective disorder?
Your doctor can help determine if you have a vitamin D deficiency that is contributing to your symptoms.
The good news is SAD is treatable. UPMC’s Behavioral and Mental Health Services can help you find the right therapy and mental health care.
How Is SAD Diagnosed?
SAD may affect your overall quality of life, so it’s important to tell your primary care provider or mental health professional if you experience symptoms of SAD. Here are some methods your doctor may use to diagnose you:
- Ask questions — Typically, your doctor will ask questions about your SAD symptoms and may ask you to complete a questionnaire. These questions can help identify symptoms of depression and SAD. Other screening forms may ask how you feel, your symptoms, and how often you experience them over two weeks.
- Additional testing — You may need more tests to ensure your symptoms are not signs of other medical conditions, such as thyroid disease, anemia, vitamin D deficiency, and other issues.
- Other health conditions — They will also ask you about any health conditions you have that may have similar symptoms to SAD, like alcohol abuse, attention deficit disorder, and other mental health conditions.
- Review your medicines — Your doctor will also review any medicine you are taking. Some can have side effects that contribute to or cause the feelings you are experiencing.
- Follow-up — Your doctor will work with you to develop a follow-up plan that best suits your needs. Recent data suggest that office visits every four to eight weeks help monitor SAD. Be sure to discuss treatment and long-term care with your provider.
Behavioral and Mental Health Services at UPMC
If you or someone you love is struggling with symptoms of SAD, depression, addiction, or another mental illness, UPMC Western Psychiatric Hospital can help.
We offer a wide array of behavioral health services for children and adults and provide cutting-edge programs and compassionate care for all types of psychiatric conditions and mental health disorders. Call us at 1-877-624-4100 or 412-624-1000.
Editor's Note: This article was originally published on , and was last reviewed on .