It’s that time of year again. The leaves are changing colors, the air is cooling down, and pumpkin-spiced everything is back on the menu. For many, the fall and winter seasons bring the joys of holidays with family, cozy sweaters, and nights spent around bonfires.

However, as we inch closer to winter, the days grow shorter and shorter, leaving many of us waking up and returning home in near darkness. For some, this shift from light to dark also brings the onset of seasonal affective disorder, or SAD. Also known as “seasonal depression,” “seasonal slump,” or “winter blues.”

What is Seasonal Affective Disorder? 

Seasonal affective disorder is a type of depression that follows a predictable pattern, usually appearing in the fall and winter months and subsiding during the spring and summer. It is directly linked to the decrease in sunlight exposure that accompanies shorter days, which disrupts the body’s internal clock (circadian rhythm) and affects mood-regulating brain chemicals like serotonin.

Research shows that people living farther from the equator are more likely to experience SAD, as they endure longer periods of darkness during the winter. SAD is also more common in women than men.

An estimated 10 million Americans experience Seasonal Affective Disorder (SAD) each year, with symptoms ranging from mild to severe. Common signs include:

• Low energy or fatigue: Feeling sluggish or exhausted, even after a full night’s rest.
• Feelings of hopelessness: Persistent low mood, loss of interest in activities, and difficulty finding motivation or optimism.
• Irritability: Increased frustration, low tolerance for stress, and a tendency to become easily annoyed by others or daily challenges.
• Persistent sadness or hopelessness: Experiencing ongoing feelings of despair that don’t seem to improve.
• Loss of interest in activities: No longer finding joy in hobbies or social interactions. Avoidance of social gatherings, loss of interest in spending time with friends or family, and feeling detached or isolated.
• Changes in sleep patterns: Difficulty falling asleep, oversleeping, or waking up earlier than usual.
• Appetite and weight changes: Craving carbohydrates or experiencing weight gain during the winter months.
• Difficulty concentrating: Struggling to focus or remember details.

Symptoms may differ for children. For teens, parents might notice school-related challenges, such as difficulty waking up, arriving late, struggling with homework, and declining grades. In younger children, symptoms may appear as behavioral issues, with more frequent temper tantrums. These symptoms can be more pronounced in children with attention deficit disorders.

Symptoms of SAD can range from mild to severe. In some cases, individuals may even experience thoughts of self-harm. The good news is that SAD is manageable, and understanding it is the first step toward finding relief.

How is Seasonal Depression Different from Regular Depression

Seasonal depression shares many symptoms with major depressive disorder (MDD), but it has a distinct seasonal pattern. While MDD symptoms persist year-round, those with seasonal affective disorder (SAD) experience symptoms primarily during the fall and winter months. As days grow longer and sunlight exposure increases, SAD symptoms usually improve.

One of the main differences lies in the triggers. MDD can be influenced by a variety of factors, such as trauma, genetics, or other health conditions, whereas SAD is primarily triggered by environmental factors, like changes in sunlight and temperature. However, these differences aren’t always clear.

For example, some individuals may experience depressive symptoms mainly in winter, but these symptoms don’t completely disappear in summer—they may simply decrease in intensity. Others might experience year-round depression that worsens seasonally, which can blur the distinction between SAD and MDD. Additionally, environmental factors like limited sunlight can intensify symptoms in individuals already prone to depression, making it harder to pinpoint the exact cause.

Since depression affects each person differently, consulting with a therapist or psychiatrist can help clarify your symptoms. A professional can provide an accurate diagnosis and recommend a treatment plan tailored to your needs.

Effective Ways to Manage the Seasonal Affective Disorder

When the darkness sets in, it can be tempting to cope by curling up indoors and indulging in your favorite comfort foods. While staying in and enjoying some comfort can provide temporary relief, here are some strategies proven to help keep symptoms at bay:

1. Light Therapy

A popular treatment for SAD is light therapy, which involves sitting near a specially designed light box that mimics natural sunlight. This exposure helps regulate melatonin levels and boosts serotonin production, helping to improve mood. Light boxes should provide a brightness of at least 10,000 lux. Consider placing one on your desk while you work to simulate the sun’s presence throughout the day.

2. Vitamin D Supplements

Lower levels of vitamin D have been associated with depression, and this deficiency is more common in the winter due to reduced sun exposure. Taking vitamin D supplements can help alleviate some symptoms of SAD, especially if tests reveal a deficiency. It’s a simple, accessible way to provide your body with the nutrients it lacks during darker months.

3. Antidepressants

For some, prescription antidepressants may be necessary to manage severe symptoms of SAD. Selective serotonin reuptake inhibitors, a type of antidepressant, are commonly prescribed because they help increase serotonin levels in the brain. Medication can be a vital part of a comprehensive treatment plan, particularly when other interventions alone aren’t enough.

4. Exercise Regularly

Physical activity is a natural mood booster. Exercise releases endorphins, which can help reduce anxiety and depression symptoms. Even short daily walks outside can make a difference, especially when they’re done during daylight hours. Exercise is also beneficial for regulating sleep patterns, which can be disrupted by SAD.

5. Maintain a Regular Sleep Schedule

With the decrease in daylight, many people experience changes in sleep patterns, such as oversleeping or difficulty waking up in the morning. Maintaining a consistent sleep schedule can help regulate the body’s internal clock, making it easier to wake up and feel energized. Aim to go to bed and wake up at the same time every day, even on weekends.

6. Avoid Overindulging in Carbs and Sugar

The winter blues often come with a craving for high-carb, sugary foods. While these foods can offer a temporary mood lift, they often lead to energy crashes and exacerbate symptoms of depression. Instead, focus on a balanced diet rich in whole grains, lean proteins, fruits, and vegetables to help stabilize your mood.

Seasonal affective disorder can feel overwhelming, but there are ways to manage it and even thrive during the fall and winter months. By incorporating light therapy, regular exercise, a balanced diet, and other healthy habits into your daily routine, you can help offset the effects of SAD. Don’t hesitate to reach out to a healthcare professional for additional support if needed. With the right strategies and awareness, you can embrace the season’s beauty while keeping SAD at bay.