Seasonal Affective Disorder

Autumn is in full swing, and so are hallmarks of the season – like chillier days, falling leaves and earlier sunsets, which will soon happen even earlier as we approach the end of Daylight Saving and prepare to set our clocks back an hour. You might be feeling a shift already – not just in the amount of daylight you’re seeing, but in your mood, energy and motivation levels as well. If you're prone to feeling down, sluggish or unusually withdrawn as fall turns into winter, you’re not alone. For some, these seasonal changes go beyond just the “winter blues” and signal a more serious condition known as Seasonal Affective Disorder, or SAD.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern. Unlike general depression, SAD occurs around the same time each year and symptoms typically start to set in as the fall months progress, persisting throughout the winter months until eventually easing up as spring approaches. Even though it’s temporary, SAD is a clinically recognized form of depression that can seriously affect how you feel, think and function. People experiencing SAD may notice symptoms such as:

• Persistent low mood or sadness
• Loss of interest in activities you usually enjoy or withdrawing from social activities with others
• Low energy, fatigue and oversleeping
• Cravings for carbohydrates and experiencing weight gain
• Difficulty concentrating

Why Does SAD Happen?

The main culprit behind SAD is a lack of sunlight during the fall and winter months. Less daylight can disrupt your body’s internal clock, or circadian rhythm, making you feel tired and out of sync. It can also alter your brain chemistry, lowering levels of mood-regulating chemicals like serotonin and dopamine, while increasing melatonin production, which heightens drowsiness. The colder months can also trigger immune and inflammatory changes in your body that can drain energy and further affect mood, creating the perfect storm for winter sluggishness and sadness.

The main culprit behind SAD is a lack of sunlight during the fall and winter months. Less daylight can disrupt your body’s internal clock, or circadian rhythm, making you feel tired and out of sync. It can also alter your brain chemistry, lowering levels of mood-regulating chemicals like serotonin and dopamine, while increasing melatonin production, which heightens drowsiness. The colder months can also trigger immune and inflammatory changes in your body that can drain energy and further affect mood, creating the perfect storm for winter sluggishness and sadness. Some people are more at risk than others. SAD is more common in women, younger adults and those living farther from the equator, where daylight hours are much shorter in winter. A personal or family history of depression or bipolar disorder can also increase your risk.

Diagnosing and Treating SAD

SAD is typically diagnosed by a healthcare provider or mental health professional. Diagnosis involves identifying a clear seasonal pattern to symptoms that recur for at least two consecutive years. It’s important to rule out other forms of depression or underlying health issues, so self-diagnosis isn’t recommended. If you are diagnosed with SAD, the good news is that it’s treatable with one or more of the following approaches:

• Lifestyle Strategies: Healthy choices, like getting outside during daylight hours, keeping a regular sleep and wake schedule, avoiding excessive napping, exercising regularly and eating a balanced diet, can ease your SAD symptoms or help keep them at bay.
• Light Therapy: Healthy choices, like getting outside during daylight hours, keeping a regular sleep and wake schedule, avoiding excessive napping, exercising regularly and eating a balanced diet, can ease your SAD symptoms or help keep them at bay.
• Talk Therapy (CBT-SAD): Cognitive Behavioral Therapy adapted for SAD has been shown to be highly effective. It helps you identify negative thought patterns, build coping skills and stay engaged in daily life during darker months.
• Medication: In some cases, antidepressants – especially bupropion and sometimes SSRIs – may be prescribed, particularly if symptoms are severe or interfere with daily functioning. Some people start medication in early fall as a preventive measure.

Taking Care of Yourself This Season

If low mood, lack of energy or other symptoms start interfering with your daily life as the days grow shorter – or if they’ve become a recurring pattern each fall – don’t brush it off. SAD is a real condition, and support is available. With clocks “falling” back in early November, it’s the perfect time to take proactive steps towards protecting your mental health, and the earlier you recognize the signs of SAD, the sooner you can get back to feeling like yourself. If you're looking for additional behavioral health support, we're here to help. If you are experiencing a mental health crisis, please dial 988.