Navigating Winter-Pattern Seasonal Affective Disorder
Written by Olivia Phillips
For a few months out of the year many individuals feel a sense of sadness and uneasiness that comes with the days getting colder and the nights becoming longer. As this time approaches many individuals share, “I’m just not feeling like myself” “It is hard getting up in the morning” “I am feeling unmotivated.” These feelings could be a few symptoms of what is known as winter-pattern Seasonal Affective Disorder (SAD). Seasonal affective disorder goes unnoticed. Maybe because individuals think it only lasts for 4-5 months and think “why bother getting help?” Or they are not aware of what is really going on. I am here to inform you and help individuals navigate Seasonal Affective Disorder to improve the winter months. Notably, SAD is a type of depression.
Symptoms of SAD are:
Intense mood and behavior changes
Major depression symptoms
Oversleeping
Overeating
Social withdrawal during the winter months
Symptoms of major depression disorder are:
Feeling depressed most of the day and nearly every day
Losing interest in activities you usually enjoy
Changes in appetite or weight
Problems with sleep
Feeling sluggish or agitated
Low energy
Feelings of hopelessness
Concentration difficulties
Frequent thoughts of death or suicide
(NIMH, 2020)
Now, let’s talk about demographics. Importantly, not everyone with SAD will experience all the symptoms of major depression and winter SAD. The National Institute of Mental Health has found that typically, SAD symptoms start in young adulthood. Also, SAD occurs more frequently in women than men, and for those who live in Northern regions with short daylight hours during the winter months. Alaska and New England are usual places where individuals with winter-SAD live (NIMH, 2020). Seasonal-affective disorder is most common in individuals with depression and bipolar disorder specifically bipolar II (NIMH, 2020).
Researchers are still puzzled by what causes SAD. There has been research suggesting individuals with SAD have lower levels of a neurotransmitter called serotonin and high levels of a hormone called melatonin (NIMH, 2020). Serotonin helps regulate our mood. Sunlight is a huge indicator of what causes SAD. There is research that suggests sunlight helps boost our serotonin levels by controlling its molecules. But for individuals with SAD, their levels decrease in winter, and the question remains on why that happens (NIMH, 2020). Melatonin is the central function of our sleep-wake cycles. Tiredness increases when too much melatonin is being produced. The seasonal day-night cycle is essential for the body. Melatonin and serotonin play an essential role in this cycle. Changes in those levels disrupt the daily rhythms and individuals with SAD have trouble adapting to seasonal changes resulting in mood, behavior, and sleep changes (NIMH, 2020). Additionally, low levels of vitamin D have been found in individuals with SAD, decreasing their serotonin levels (NIMH, 2020). Research suggests vitamin D increases serotonin levels, which brings the importance of sunlight into the conversation. Exposure to sunlight boosts vitamin D in the body, paired with vitamin D in a diet (NIMH,2020).
A common treatment for seasonal affective disorder is light therapy. Light therapy is designed to make up for a decrease in natural sunlight during the winter months. The idea is that individuals are exposed to artificial light every day for at least 30 minutes to 45 minutes. The light is a small, bright box that sits on a desk or a table. The light boxes filter UV light, making it safe to sit in front of every day (NIMH, 2020). Although individuals with eye diseases should consult their doctor on what is best for them. There are meta-analyses that support light therapy as being an effective treatment for SAD (Norton et al., 2022). The science behind light therapy is that it is best to do light therapy in the morning because it acts as an “early dawn” and helps with phase delays of our circadian rhythm by realigning it (Norton et al., 2022). Research found evidence that for those individuals suffering from insomnia or hypersomnia symptoms, light therapy worked faster in relieving those symptoms (Norton et al., 2022). It sounds silly but light therapy really does help individuals suffering from SAD. Light therapy boxes are inexpensive and can be easily bought online or in stores.
Utilizing Cognitive Behavior Therapy (CBT) is another effective solution for the treatment of winter-SAD. CBT helps individuals develop coping strategies for mood and behavior changes, and symptoms of depression (NIMH, 2020). Creating a plan for yourself that includes activities to get your body and mind moving in the winter is a great first step in navigating SAD. There are strategies that are easy and inexpensive to implement in your life. It may seem strange to sit in front of a box of light for 30 minutes at a time but there are other ways to receive the benefits of light. For those working from home, setting up your workstation in front of a window and simply opening the curtains can help the sunlight get in. Also, exercising outside to get sunlight and keep your body moving. Physical exercise boosts mental health, then battling depressive and SAD symptoms including sleep troubles. Writing in a journal about your feelings every day to keep track of your symptoms and reflect on how to take care of yourself is a way to navigate SAD (Kamara, 2022). Journaling is helpful because many individuals do not understand the symptoms they are experiencing and realize they are related to seasonal affective disorder. Identifying strategies that work best for you is essential in improving your mental health during the winter months.
Sources:
Kamara, F. (2022, October 4). Six self-help tips for seasonal
affective disorder (SAD). Private healthcare.
https://www.bupa.co.uk/newsroom/ourviews/seasonal-
affective-disorder
Norton, R. J., Young, M. A., & Rohan, K. J. (2022). Lack of
differential symptom change with cognitive-behavioral
versus light therapy for winter depression: A network i
intervention analysis. Cognitive Therapy & Research,
46(5), 992–1005. https://doi.org/10.1007/s10608-022-
10315-y
Seasonal affective disorder. (2020). National Institute of
Mental Health.
