Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that is characterized by recurrent episodes occurring during the fall or winter months ending in the spring or summer months. This pattern must occur for at least two consecutive years with seasonal depressive episodes substantially outnumbering non-seasonal episodes to meet criteria for a diagnosis (American Psychiatric Association, 2022).

SAD is not just a case of the winter blues. SAD often includes symptoms such as low mood, loss of interest or pleasure in activities, changes in appetite, increased sleep, and social withdrawal. Researchers believe that the reduction in sunlight during the shorter days may disrupt the body's internal clock and affect key brain chemicals, such as melatonin and serotonin (Harvard Medical School, 2016). This causes the onset of the before mentioned depressive symptoms.

A person living with SAD may benefit from several effective treatment strategies. One common and effective treatment is light therapy (phototherapy), where the person sits in front of a special light box that emits a very bright light (typically 10,000 lux) for 20 to 60 minutes each morning. This type of photo therapy aims to mimic the natural outdoor light that decreases during the winter months which helps regulate a person's circadian rhythm and boost their mood. It works well with psychotherapy such as cognitive-behavioral therapy (CBT), where an individual identifies, challenges, and changes their negative thought patterns and behaviors associated with the season. Individuals may want to discuss medication such as antidepressants which can help balance brain chemistry resulting in a decrease or remission of symptoms with a medical doctor.

Aside from getting professional treatment, a person may want to make changes to manage the effects of SAD in their daily life. Below are some simple changes:

• Maximizing natural light exposure (opening curtains, blinds).
• Spending more daytime outside (take a walk during the day during breaks).
• Arranging home or workspace to allow for more sunlight.
• Regular exercise or movement is a powerful mood booster and can help combat the fatigue and low energy often associated with SAD.
• Maintaining a regular sleep schedule is also crucial for stabilizing the body's rhythm.

If you are feeling the effects of SAD, our team of clinicians is here to help you with tools to get through these dark months.