Seasonal Affective Disorder, or SAD, impacts millions of people across the world. Those who have pre-existing mental health conditions, such as depression or bipolar disorder, are more likely to experience symptoms. Yet, not all sufferers get the winter-time blues. Some individuals experience a shift in mood during summertime. What can be done about this cyclical, situational depression and anxiety?

 

Fall-Onset SAD

Seasonal Affective Disorder during the cold months generally begins with an overall feeling of malaise and lethargy. This type of SAD occurs when the days get shorter and there is less sunlight. Symptoms include:

 

  • Decreased happiness and depressed mood
  • Trouble feeling motivated
  • Fatigue and body aches 
  • Lack of interest in activities typically enjoyed
  • Greater craving for carbohydrates 
  • Weight gain
  • Sleep disturbance 
  • Hopelessness 
  • Suicidal Ideation 

 

Spring-Onset SAD

Seasonal Affective Disorder that occurs for some individuals in the warmer months is less typical but includes symptoms such as:

 

  • Sleep disturbance
  • Poor appetite
  • Weight loss
  • Increased irritability 
  • Anxiety and Agitation
  • Hopelessness 
  • Suicidal Ideation 

 

Time of Year and Mood 

Researchers do not have a lot of answers when it comes to why Fall-Onset Seasonal Affective Disorder is so prevalent. One hypothesis is that less sunlight and shorter days may be linked to chemical changes in the brain. Indeed, a greater prevalence of SAD is found in Northern regions of countries where there are grayer skies and more inclement weather. Although most people generally understand that sunlight has a powerful effect on the state of our mind, not everyone experiences annual bouts of SAD. 

 

Even more perplexing are those who become agitated and less happy as Spring approaches. Yet, indeed, with the melting of winter snow and increased sunshine, some individuals feel greater stress. Often referred to as Reverse SAD, this phenomenon deserves more attention. For instance “decades of data from the Centers for Disease Control and Prevention (CDC) and other [research] show suicide rates (in the US) reach their highest point between March and August each year”. Ideas about why this happens range from wondering if there is a correlation between the misery of seasonal allergies, to the possibility that increased social anxiety with the onset of good weather is to blame. For those who already struggle with depression, anxiety, or bipolar disorder, Seasonal Affective Disorder is much higher than the average population. 

 

Treating your SAD

The first step to treating any condition is gaining awareness. Pinpointing that you are experiencing Seasonal Affective Disorder, instead of feeling down about something else, can be tricky. But if you identify with the cyclical nature of SAD, the next step is giving yourself permission to resist any shame that your depression and anxiety keep coming back! Additionally, having a plan of attack, and being pro-active prior to the season changing will increase your chances of finding relief.  

 

Tips for Fall-Onset SAD:

  1. Exercise regularly. Movement of the body increases endorphins which are the feel-good chemicals inside everyone’s bodies. If you have a routine, even as little as 15-20 minutes a day, established before winter hits, you will be able to stave off much of the melancholy Seasonal Affective Disorder brings.
  2. Practice mindfulness. SAD symptoms are better navigated when there is an established practice of meditation. This is because meditating assists us to identify less with our feelings being who we are, and more just sensations happening to us. When we identify with negative emotions less, we feel better. 
  3. Light therapy. There are many cost-effective light boxes widely available now. Notwithstanding, light boxes not being regulated by the Food and Drug Administration (FDA) for SAD treatment, many studies have shown being exposed to bright light, especially within the first hour of waking, substantially increases positive mood. Do your research regarding strength, although 10,000 lux intensity for 7 days per week for 30 minutes before 8 a.m. is considered optimal.
  4. Surround yourself with support. Before the snow flies and pitch-black afternoons set in, find a hobby that forces you to be around people with similar interests. Or join a SAD support group. There are many options to find community online if you don’t want to leave your house. Fostering relationships and feeling safe to share greatly enhance feelings of contentment and hope.
  5. See your doctor or therapist about medication. Anti-depressants help many who experience consistent Seasonal Affective Disorder symptoms. Although you may feel disappointed that you can’t get your mood under control, those are useless feelings! Your mental health, and tending to it, are of UTMOST importance. Not only do your feelings matter, your life, health, and well-being are what your physician is there to enhance. Please remember that!  

 

Tips for Spring-Onset SAD:

▪️ As listed above, exercise and mindfulness practices make a significant dent in SAD symptoms. Even before the birds begin to sing in the trees again, take the time to establish a consistent routine of movement and meditation. 

 

▪️ Make sleep a priority. As your home is flooded with more sunlight in the Spring and Summer months, sleep can be more difficult to obtain. Purchasing black-out curtains, listening to hypnosis audio, or taking natural sleep aids can all help usher in more rest. Moreover, experiencing adequate rest will in turn assist with lessening the stress and anxiety Seasonal Affective Disorder can bring. 

 

▪️ Stay hydrated, stay cool, and avoid too much sun exposure. Body temperature directly impacts mood for the better or the worse. To avoid exacerbating your SAD symptoms, ensure you are drinking enough water and electrolytes. Furthermore, use sunscreen and obtain cooling sources in your home wherever possible. 

 

▪️ Develop peaceful, self-love practices. There are a lot of celebrations and social events happening in the summertime. And all of that is great! Make a point to foster healthy relationships and supportive community. However, what will also be powerful tools in combatting Seasonal Affective Disorder symptoms are – developing the courage to say NO, listening to your body, and seeking balance.

 

▪️ As listed above, see your doctor if your SAD features are persistent or feelings of self-harm arise. Your life is worth discussing and improving. You matter! 

 

SAD is a State of Mind

For those individuals who are not affected by the changes in season, it may be hard for them to understand the devastating impact a winter wonderland or a balmy, warm day can bring. Indeed, many individuals who suffer from Seasonal Affective Disorder admit they “hope this year will be different” every single year. If you have not been proactive in anticipation of the seasons upon us, it is not too late to start! When considering the emotions we know await us, it is worth reminding ourselves that:  

 

Feelings Are Not Final 

& Feelings Are Not Facts 

especially when it comes to SAD.