SAD

By Claire Butcher

This article discusses self-harm and suicide. Please see a list of hotlines and resources below if you need to speak to someone. 

With the colder weather and limited sunlight, it’s essential to discuss the effects of seasonal depression. Our environment – including the weather around us- has a significant impact on our thoughts and mood. How we cope in the fall and winter is vital to managing seasonal depression. This article will discuss the prevalence, causes, signs, and tips on how to best manage “SAD”. 

What is Seasonal Depression, or “SAD”?

Seasonal depression entails essentially the same symptoms as “Major Depression”, but more concentrated around fall and winter months. People can experience the following:

• Feeling more depressed or sad
• Low energy/fatigue
• Loss of interest in activities 
• Trouble concentrating
• Sleep difficulty
• Appetite changes
• Feelings of worthlessness or hopelessness
• Thoughts of wanting to hurt or kill yourself 

A U.S. survey conducted in the winter of 2024 shed light on the prevalence of seasonal depression. Around two in five Americans report their mood worsens in the winter, 29% describe their mental health as “falling back” due to the time change and lack of sunlight. More women than men experienced their mood declining in the winter (45% versus 37%). People living in more populated and urban areas are less likely to report a decline in mood than those who live more rurally. 

Causes

While we’re not sure of any one particular cause for SAD, theories suggest the following as being the main contributors to symptoms: 

• Biological clock change – less sunlight shifts our mood, hormones, and circadian rhythm
• Brain chemistry – sunlight helps us regulate our serotonin levels, a lack of sunlight can lead to these levels falling and us feeling more depressed
• Vitamin D deficiency
• Melatonin boost – levels can increase with lack of sunlight
• Increased stress and anxiety

Navigating Symptoms

It can be daunting trying to navigate seasonal depression, in addition to holidays, travel, and family stress. Here are some tips to get through: 

• Light therapy – special lamps can help mimic natural sunlight and ease symptoms
• Stay connected with others – text, call, and meet with others regularly
• Schedule things to look forward to, big or small
• Therapy – professional mental health help can help us cope with depression, and recognize and change our patterns in thinking and behavior
• Spend time outdoors
• Move your body, even if just in small ways like walking or chair yoga
• Vitamin D – consult with your doctor before beginning new supplements
• Antidepressant medication 

How to Support Loved Ones with SAD

Similar to the common symptoms listed above, it’s important to watch out for the following in our loved ones: mood changes, lower energy, social withdrawal, changes in sleep and eating patterns, difficulty concentrating, lack of interest in activities, hopelessness. Our approach to supporting loved ones managing seasonal depression should be met with compassion, never judgement. Here are a few more tips:

• Encourage open and honest communication on how they’re feeling and coping
• Promote healthy habits, but avoid ‘quick fixes’ and pushing others to do things they may not be ready for
• Check in frequently – understand that managing depression is not a ‘one and done’ situation
• Encourage them to seek professional help such as talk therapy
• Celebrate small wins – getting out of bed, taking a shower, or going for a walk are all achievements
• Don’t push too hard, or take their depression symptoms personally

See this podcast episode with Dr. Kelly Rohan to learn more about SAD and ways to cope. If you or a loved one is experiencing suicidal thoughts, please see the resources below. 

Hotlines and Resources

• National Suicide Hotline – Call 988
• The Trevor Project 
• Crisis Text Line – Text HOME to 741741
• Vista Counseling Resources

References: 

• https://www.psychiatry.org/news-room/news-releases/apa-poll-mood-changes-in-winter
• https://www.apa.org/news/podcasts/speaking-of-psychology/seasonal-affective-disorder
• https://www.apa.org/topics/depression/seasonal-affective-disorder
• https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
• https://www.tanner.org/the-scope/how-to-help-a-loved-one-with-seasonal-affective-disorder-sa

By: Tanya Kramer

Seasonal Affective Disorder (SAD) affects more than 10 million people in the United States. 

So as we ease into the beginning of Winter, it is important to understand what it is so we can take care of ourselves or support someone we care about.

What is Seasonal Affective Disorder (SAD)?

• Fall Onset SAD (sometimes called “Winter Depression” – Experiencing depression starting in Fall, intensifying in Winter, and ending in the Spring or Summer
• Spring Onset SAD (sometimes called “Summer Depression”) – Experiencing depression only in the Summer.
  

What causes SAD?

Although scientists continue to research this, studies show it might be caused by one or more of the following things:

• Lack of sunlight
• Imbalance of a chemical or hormone in the brain
• Lower levels of Vitamin D
• Use of Melatonin or Overproduction of Melatonin
• Poor sleep patterns caused by changes in your circadian rhythm (biological clock) often caused by shorter daylight hours
• Low Serotonin levels
• Negative thoughts or feelings associated with a specific season
• Hot Temperatures when there are longer daylight hours (specifically for Summer Depression)

Are you more susceptible to SAD?

• More common in women (4x more than men)
• More common for people who live farther away from the equator
• Higher risk if you have a Family History of Depression
• Higher risk if you have another type of Depression or Bipolar Disorder
• More common in adults than children

What are the Symptoms of SAD or “Winter Depression”?

• Feel depressed most of the day, almost every day
• Low energy levels
• Trouble sleeping
• Things you like to do may not interest you
• Trouble concentrating
• Feeling hopeless or worthless
• Might overeat, cravings for carbohydrates
• Weight gain
• Withdraw from people (hibernating)
• Sleeping a lot (hypersomnia)
• Reduced sex drive
• Feeling irritable
• Suicidal thoughts or feelings (If feeling suicidal, then call 988 which is the National Suicide Prevention phone number)

What are the Symptoms of SAD or “Summer Depression”?

• Poor appetite or weight loss
• Feeling restless
• Feeling anxious
• More irritable
• Trouble sleeping (insomnia)
• Potential to become violent or aggressive

What can you do to manage or improve symptoms for SAD? (note treatments for “Winter Depression” and “Summer Depression” may be different):

• Exposure to Sunlight – spending time outside or near a window with sunlight
• Light Therapy or Phototherapy – exposure to special lights which can mimic outdoor light resulting in a chemical change in the brain (providing an exposure to 10,000 lux of light)
  
• Vitamin D Supplements – provides Vitamin D when the body is least likely to be creating it’s own Vitamin D due to lack of sun
• Psychotherapy, Talk Therapy
• Share how you are feeling with a trusted friend or family member
• Medications – Talk to your doctor about options such as antidepressants
• Set realistic goals during these more challenging times
• Do things that might make you feel better such as engaging in an activity that you usually enjoy
• Eat healthy, well-balanced food
• Limit or abstain from using alcohol or drugs

If you know you experience SAD, then be proactive and plan ahead of the difficult season by engaging with some of the suggestions on this last list to manage or improve symptoms. You can talk to your therapist about creating a plan for managing SAD and then check in at your regular sessions about what is working and what is not working.

Learn more information at the following websites:

Johns Hopkins Medicine “Seasonal Affective Disorder

Mayo Clinic “Seasonal Affective Disorder (SAD)

 National Institute of Mental Health “Seasonal Affective Disorder