The holiday season, often associated with joy and cheer, can unexpectedly turn somber for some individuals. Some people experience a decline in mood and emotional well-being during this time, and this phenomenon is often attributed to Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder, more commonly diagnosed as a major depressive disorder with seasonal patterns, is a type of depression that occurs seasonally. SAD is sometimes known as “winter depression.”
People are more likely to experience Seasonal Affective Disorder during the holiday season because winter brings shorter days, colder weather, and lesser exposure to sunlight, and this means these phenomena can disrupt the human body’s normal circadian rhythm, which can also affect hormone production and mood regulation. This imbalance can lead to sadness, fatigue, irritability, and a loss of interest in activities that were once enjoyable.
Causes of Seasonal Affective Disorder
Seasonal Affective Disorder can occur for several reasons:
By affecting your biological clock. It is otherwise known as your circadian rhythm. The reduced level of sunlight in fall and winter may cause winter-onset SAD. This is because the decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.
By a decrease in serotonin. It is a chemical within your brain (neurotransmitter) that affects mood and might play a role in SAD. Reduced sunlight can cause a drop in serotonin, which may trigger depression.
By affecting melatonin levels. The change in season alone can disrupt the balance of your body’s natural level of melatonin, which plays a huge role in sleep patterns and mood.
Lastly, by affecting Vitamin D. It is produced in the skin when it’s exposed to sunlight. Vitamin D can help to boost serotonin activity. So obviously, less sunlight and not getting enough vitamin D from foods and other sources like sunlight may result in low levels of vitamin D in the body, which can affect your energy levels.
Symptoms of Seasonal Affective Disorder
Some symptoms of SAD are feeling sad or depressed, having trouble sleeping, increased appetite, and weight gain.
According to the CEO of Johnson Behavioral Health Group, Mental Health Nurse Practitioner Abigail Johnson, during her interview with KSLA News 12, “most common symptoms can include oversleeping, weight gain, especially a craving for high foods and carbohydrates. Just overall tired and low energy. Other symptoms might consist of just feeling sad and down the majority of the day and just losing interest in activities that you used to enjoy, where you might be used to setting goals for yourself. You’re finding it more difficult to follow. That can also be a big sign, just feeling hopeless, helpless, and worthless and signs of suicidal thoughts. Those can be more on the severe side of symptoms.”
Seasonal Affective Disorder is diagnosed more often in women than men and occurs more frequently in younger adults than in older adults. It occurs in three (3) percent of individuals in the general population and ten (10) to twenty (20) percent of people with an active diagnosis of major depressive disorder.
Managing the Symptoms of Seasonal Affective Disorder
According to Dr. Johnson, Seasonal Affective Disorder appears to be more common among people who live far north or south of the equator. This may be due to decreased sunlight during the winter and longer days during the summer months.
You can manage the symptoms of Seasonal Affective Disorder by taking essential steps early in the season. These include spending time outside, getting enough sleep, and eating healthy food. Though it is difficult to prevent the development of this disorder, taking these steps will help to manage its symptoms.
“You can head off some serious things like mood and appetite energy, but it’s hard to predict the time of year it might occur. So people who notice the pattern find it helpful to begin treatment before the symptoms normally start in the following winter and then continue treatment past the time the symptoms would usually go away,” Dr. Johnson stated as she offered help and tips for people who are dealing with this condition.
“Most of the time, treatment might include phototherapy, which is just sometimes opening the blinds. I recommend changing your light bulbs to a natural spectrum LED light. That is very helpful. Ask your primary care doctor to check your vitamin D level. Sometimes therapy with a therapist, talk therapy or psychotherapy, is very helpful, and sometimes medication is needed in treating depression.”
The winter blues are a common condition that many people experience every year. It’s not just a case of the winter blues; it can be debilitating and lead to Seasonal Affective Disorder. Take steps to keep your mood and motivation steady throughout the year. It’s essential to know the signs of depression and Seasonal Affective Disorder so that you can take steps to prevent it from happening. The earlier you catch it, the easier it is to treat.
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