Understanding Seasonal Affective Disorder (SAD)

What is SAD?

SAD is a subtype of depression that has a seasonal pattern. People with SAD experience symptoms of depression, including persistent sadness or low mood, loss of interest in usual activities, and low energy. In addition, SAD frequently involves:

• Oversleeping

• Increased appetite (often craving carbohydrates)

• Weight gain

• Significant fatigue

  
  

Why Does SAD Happen?

The exact cause isn’t fully understood, but research points to a combination of factors:

• Shorter days and fewer hours of sunlight: This can increase melatonin, the hormone that regulates sleep, leading to increased sleepiness and low energy.

• Serotonin: A decrease in serotonin activity, a brain chemical that affects mood.

• Sleep phase delay: Disruptions in your body’s internal clock (circadian rhythm) can delay bedtimes and wake-up times.

  
  

Who is at Risk?

SAD affects millions of people worldwide. Risk factors include:

• Living far from the equator (less winter sunlight)

• Women are more frequently affected

• Personal or family history of depression

• Age (commonly appears in young adults)

  
  

Women, young adults and those with a personal or family history of depression are more likely to have SAD

Treatment Options for SAD

The good news is that SAD is treatable. Common approaches include:

• Light therapy: Using a special light box for 20–30 minutes daily in the morning can mimic sunlight and help regulate mood.

• Medication: Antidepressants can be effective in managing SAD symptoms.

• Psychotherapy: Cognitive-behavioral therapy (CBT) adapted for SAD helps people change negative thought patterns and develop coping strategies.

• Lifestyle adjustments: Regular exercise, spending time outdoors, maintaining a consistent sleep schedule, and eating a balanced diet can all help.

  
  

When to Seek Help

If you notice persistent low mood, loss of interest, or difficulty functioning during specific seasons, it’s important to talk to a mental health professional. Early intervention can prevent symptoms from worsening and improve quality of life.

Living Mindfully with SAD

SAD is more than just feeling the winter blues. It's a real, treatable form of depression that affects millions of people worldwide. With awareness, support, and appropriate treatment, you can maintain your energy levels, mood, and motivation in any season.

Consider integrating mindfulness practices into your daily routine. Mindfulness can help you stay grounded and present, reducing feelings of anxiety and sadness. Simple techniques like deep breathing, meditation, or even gentle yoga can make a significant difference.

Conclusion

In conclusion, understanding Seasonal Affective Disorder is crucial. It allows you to recognize the signs and seek help when needed. Remember, you are not alone in this. Many people experience similar feelings during seasonal changes.

By taking proactive steps, you can manage your symptoms effectively. Whether through therapy, medication, or lifestyle changes, support is available.

Live mindfully and with intention.

Dr. Sayanti Bhattacharya MD, MS

Verve Psychiatry