Seasonal affective disorder, or SAD, is a common effect of winter’s cold temperatures and short daylight hours. While sunlight, exercise and healthy eating can help, more serious cases may warrant a trip to the doctor.
SAD is a common type of depression that is linked to a particular season, indicated by long-lasting feelings of fatigue and moodiness.
Brittney Schrick, extension associate professor and family life specialist for the University of Arkansas System Division of Agriculture, said studies about the causes of SAD “primarily point to a disruption in circadian rhythm caused by decreased sunlight.
“People who live at more northern latitudes are more likely to experience seasonal depression,” Schrick said. “Serotonin levels, which affect mood, sleep and digestion, tend to be lower during the winter, so people who are sensitive to those hormonal shifts are likely at higher risk of experiencing seasonal depression.
“There also appears to be a slightly higher risk for people who have experienced depression before, or who have other psychiatric or physical health conditions related to serotonin levels or mood,” she said.
According to the National Institute of Mental Health, SAD symptoms include the following:
- Sad, anxious or “empty” feelings
- Feelings of hopelessness or pessimism
- Feelings of guilt, worthlessness or helplessness
- Irritability or restlessness
- Loss of interest or pleasure in enjoyable activities
- Fatigue and decreased energy
- Difficulty concentrating, remembering details and making decisions
- Oversleeping
- Changes in weight
- Social withdrawal, or feeling like “hibernating”
Schrick said that if you think you may be experiencing SAD and it is “interfering with your ability to cope with daily interaction, work, or family responsibilities,” then you should visit your doctor.
“They may refer you to a counselor, psychologist or psychiatrist, or they may suggest using an antidepressant medication, light therapy, or a combination,” Schrick said.
Benefits of light therapy
Schrick said light therapy has the most research support for alleviating symptoms of SAD.
“The light could be natural sunlight from spending time outdoors, or you could use a light therapy box,” Schrick said. “Especially during periods of cloudy weather, a light box that radiates at least 10,000 lux is the consistent recommendation.”
If you do get outside for natural sunlight, it’s still critical to wear sunscreen, Schrick said.
“Even if it is cold or cloudy, sun protection is always needed, so don’t be fooled into not putting on sunscreen,” Schrick said.
When shopping for a light therapy box, Schrick said it’s important to pay attention to “how far away you need to be from the box to get the benefits.”
“Some benefit can be experienced from just having brighter light in your space, but to receive the full benefit, you may need to sit very close to the light or sit with it for a longer period of time,” she said. “This is not the same as a tanning bed. Light boxes are UV-free, so they do not have the same risks as tanning beds or sunbathing.”
Mental health matters
Schrick said it is always important to check in with your mental health and to pay attention to any changes in mood or reactions that don’t seem to have an obvious cause.
“If you know you are under short-term stress and you’re feeling snippy, that’s fairly common, and it will likely pass when your stress level is reduced,” Schrick said. “But if you seem to be down or moody or want to sleep more than usual, and there is no other cause besides the fact that it is dark at 5 p.m., that is worth keeping an eye on.
“Even though we don’t always remember this, humans are animals, and the desire to slow down and conserve energy is hard-wired,” she said. “However, going beyond a cozy need for soup and a blanket into feeling sad, anxious or worthless is not something to take lightly. Reach out to a medical professional if you are feeling hopeless.”
Schrick said that for less severe experiences of seasonal depression, in addition to light therapy, exercise also boosts endorphins. Eating healthy foods can also enhance your mood, especially those that boost serotonin production, including salmon, turkey, cheese, tofu, eggs, pineapple, nuts, oats and seeds.
PHOTO: Long hair woman standing among the window and drinking hot tea from mug. Winter landscape. Lady drinks coffee looking at snowfall. Depression, seasonal affective disorder. (iStock │ #1940026348 – Marina Demidiuk)
