How changing seasons can affect your mood and mental health …

As the leaves begin to turn and the days grow shorter, many people welcome the cooler weather and cozy evenings. But for some, the seasonal shift brings more than just a change in scenery — it triggers a significant mental health challenge known as Seasonal Affective Disorder (SAD).

SAD is not just a fleeting case of the “winter blues.” It’s a form of depression that cycles with the seasons, affecting an estimated one to two percent of the population, with up to 20 percent experiencing milder symptoms often labeled as the “winter blues.” While women and young adults are most likely to be affected, anyone can experience this disorder, making awareness and understanding crucial.

Let’s take a look into the latest research and practical strategies for managing SAD.

WHAT IS SAD?
Seasonal Affective Disorder is a recurring form of depression that occurs seasonally, most commonly during the fall and winter months when daylight hours decrease. However, some people experience SAD in the summer months, although this is far less common. The core feature of SAD is its seasonal pattern, with symptoms typically starting and resolving around the same time each year.

WHAT CAUSES SAD?
The exact causes of SAD are still not fully understood, but research suggests several key factors:

• • Biological clock disruption (circadian rhythm). Decreased daylight during the fall and winter months can disrupt your body’s internal clock, affecting sleep-wake cycles and other biological functions. This can lead to feelings of lethargy and depression.
  • Serotonin deficiency. Serotonin is a neurotransmitter that helps regulate mood. Reduced exposure to sunlight can decrease serotonin levels, contributing to feelings of depression and anxiety.
  • Melatonin imbalance. Melatonin is a hormone that plays a key role in regulating sleep. With longer nights and shorter days, the body may produce too much melatonin, leading to increased feelings of tiredness and a disrupted sleep pattern.
  • Genetics. There is evidence to suggest that genetics may play a role in your susceptibility to SAD, particularly if a family history of mood disorders exists.
  • Vitamin D deficiency. Lower levels of vitamin D, which we primarily get through sun exposure, have been linked to increased depression symptoms. In northern regions, where daylight is severely limited in winter, this deficiency can be more pronounced.

COMMON SYMPTOMS OF SAD
SAD manifests similarly to major depression, with some seasonal-specific symptoms. These can include:

• • Persistent feelings of sadness or hopelessness.
  • Fatigue or low energy despite oversleeping.
  • Increased cravings for carbohydrates, which can lead to weight gain.
  • Difficulty concentrating or making decisions.
  • Withdrawal from social activities.
  • Increased irritability.
  • Thoughts of death or suicide in severe cases.

For those who experience summer-onset SAD (also known as reverse SAD), symptoms may include insomnia, agitation, weight loss, and heightened anxiety.

DIAGNOSING AND TREATING SAD
If you find yourself feeling persistently low for extended periods, particularly when the seasons change, it’s important to consult a healthcare professional. SAD is diagnosed through a combination of patient history, symptom tracking, and ruling out other conditions like major depression, bipolar disorder, or thyroid dysfunction.

Thanks to ongoing research, treatment for SAD has become more refined and effective. Some of the primary approaches include:

• • Light therapy (phototherapy). This is one of the most effective treatments for winter-onset SAD. It involves sitting near a specially designed lightbox that mimics natural sunlight. Studies show that regular exposure to this bright light in the mornings can help regulate circadian rhythms and boost serotonin levels.
  • Cognitive-Behavioral Therapy (CBT). Recent studies show that CBT, specifically tailored for SAD, can help people develop coping strategies and change negative thought patterns associated with the condition. CBT may also have longer-lasting benefits compared to light therapy.
  • Medication. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) like fluoxetine and sertraline, have been shown to be effective in reducing SAD symptoms, especially in more severe cases.
  • Vitamin D supplementation. Since many individuals with SAD have lower levels of vitamin D, supplementation can be helpful in restoring balance. Be sure to consult with your doctor about proper dosage and needs.

PREVENTION AND LIFESTYLE TIPS
While treatment can significantly reduce the impact of SAD, there are proactive steps you can take to minimize its onset:

• • Maximize daylight exposure. Even on cloudy days, natural light can help. Spend time outdoors whenever possible, especially in the morning.
  • Stay active. Regular exercise has been shown to boost mood and energy levels. Aerobic exercises like walking, running, or swimming are particularly beneficial.
  • Maintain a balanced diet. Avoid the temptation to indulge in carbohydrate-rich comfort foods, which can worsen fatigue. Focus on a diet rich in whole foods, lean proteins, and vegetables to support overall health and mood stability.
  • Build a strong support system. Isolation can worsen depression. Keep connected with friends, family, the fellowship of your church, etc., even when the urge to withdraw is strong.
  • Sleep hygiene. Maintain a consistent sleep schedule, and make sure your sleeping environment is conducive to restful nights.

Recent studies have begun to explore the connection between SAD and the gut-brain axis, suggesting that gut health might also play a role in mood regulation during the darker months. While this research is still in its early stages, maintaining a diet rich in probiotics and prebiotics could potentially enhance mood stability.

There’s also increasing evidence supporting the use of Dawn Simulators—alarm clocks that mimic the rising sun and gradually brighten your room. These simulators can help people with SAD wake up more naturally, reducing grogginess and improving energy throughout the day.

Seasonal Affective Disorder is a serious but manageable condition. By recognizing the symptoms early and adopting a proactive approach to treatment and lifestyle, it’s possible to navigate the darker months with greater resilience. If you or someone you know is struggling with persistent low mood this season, don’t hesitate to reach out to a healthcare provider. Remember, seeking help is the first step toward reclaiming your mental well-being and enjoying all that each season has to offer.

Scotty