Is Seasonal Affective Disorder (SAD) Affecting Your Mood?
Seasonal affective disorder is a mental health condition marked by distressing and impairing changes in mood which follow a seasonal pattern.
Most of us, especially those of us in Canada, can relate to our mood and emotional experiences changing with the seasons. As the crisp colours and temperatures of autumn fade, the days grow shorter and the air gets cooler, we may start to find ourselves spending more time watching TV bundled up on the couch, and a bit less motivated to get outside because of the cold weather and darker skies.
This pseudohibernation can bring some benefits including heightened rest and relaxation, and increased connection with those in our immediate family.
However, for a portion of people, the change in mood is much more severe and pronounced. It goes well beyond a fleeting case of the "winter blues" and develops into an impairing condition which can impact your ability to show up in important areas of your life. This condition is called Seasonal Affective Disorder (SAD).
SAD is a type of depressive disorder that is linked to changes in seasons, most commonly it presents in the fall and with symptoms continuing through the winter months. Less frequently, SAD can onset in the spring or early summer, resolving in the fall or winter months.
So given the shortening days in Calgary, Alberta, we figured this was the right time to cover what SAD is, what causes it and what strategies that you can do to help manage depressive symptoms as you navigate the winter months.
What Exactly is Seasonal Affective Disorder?
As mentioned earlier, SAD is characterized by a recurrent seasonal pattern of depressive episodes, with symptoms typically lasting around four to five months out of the year.
While SAD shares many symptoms with other depressive disorders, it is the seasonal nature of these symptoms that distinguishes it from other mood disorders.
The onset of SAD often occurs in adulthood (ages 18 - 30), and is more common in women than men. The science is still unclear why women are disproportionately affected by this condition.
What are the symptoms of SAD?
Persistent sadness, anxiety, or an "empty" feeling for most of the day, nearly every day, for at least two weeks.
Feelings of hopelessness or pessimism.
Irritability, frustration, or restlessness.
Feelings of guilt, worthlessness, or helplessness.
Loss of interest or pleasure in hobbies and activities once enjoyed.
Decreased energy, fatigue, or feeling slowed down.
Difficulty concentrating, remembering, or making decisions.
Changes in sleep patterns or appetite, and unplanned weight changes.
Physical aches or pains, headaches, cramps, or digestive problems that lack a clear physical cause and do not resolve with treatment.
Thoughts of death or suicide, or suicide attempts.
It's important to differentiate winter-pattern SAD from "holiday blues," which are feelings of sadness or anxiety brought on by more classic holiday stressors (like frantically purchasing presents, preparing meals and navigating expectations of ourselves and our families).
The depression associated with SAD is tied to changes in daylight hours, not calendar events.
To meet the diagnostic criteria for SAD, you must experience a seasonal pattern of symptoms; depressive episodes must occur during specific seasons for at least two consecutive years, and seasonal depressive episodes must be more frequent than depressive episodes experienced at other times of the year.
Seasonal Affect Disorder isn’t just a winter time problem
As mentioned, SAD can occur in the summer as well as the winter, though winter onset is much more common than summer.
There are some interesting differences between the symptoms that tend to be experienced in winter months versus the summer.
Winter-Pattern SAD (Winter Depression):
Oversleeping (hypersomnia)
Overeating, particularly with intense cravings for carbohydrates, leading to weight gain
Social withdrawal, often described as a desire to "hibernate"
Low energy and feeling sluggish
Summer-Pattern SAD (Summer Depression):
Trouble sleeping (insomnia)
Poor appetite, potentially leading to weight loss
Restlessness
Increased irritability
Agitation
What Causes Seasonal Affective Disorder?
While the exact causes of SAD are still being studied, several factors are believed to play an important role; the primary of these being the reduced level of natural sunlight during the fall and winter months.
This decrease in sunlight can disrupt the body's internal biological clock, also known as the circadian rhythm. This disruption is thought to contribute to symptoms of depression in some people.
Factors that are thought to be key contributors to Seasonal Affective Disorder include:
Serotonin Levels: A drop in serotonin, a brain chemical (neurotransmitter) that influences mood, is thought to play a role in SAD. Reduced sunlight can cause a decrease in serotonin levels, potentially triggering depressive symptoms. Some studies have shown that those with SAD, particularly winter-pattern SAD, often have reduced levels of serotonin. Sunlight can influence molecules that help maintain normal serotonin levels and shorter daylight hours may hinder these molecules, leading to reduced serotonin.
Melatonin Levels: Changes in seasons can disrupt the body's melatonin levels. Melatonin is a hormone that plays an important role in regulating sleep patterns and mood. An imbalance in melatonin can contribute to sleep disturbances and lower mood.
Vitamin D Deficiency: Vitamin D is produced in the skin when exposed to sunlight and is believed to promote serotonin activity. Lower levels of vitamin D are common in people with SAD, and this deficiency may exacerbate problems in those with winter-pattern SAD.
Genetic Factors: SAD sometimes runs in families, suggesting that there is a genetic component. Genetic factors may influence neurotransmitter function, and this is thought to increase the risk of developing seasonal depression.
Geographic Location: Living far north or south of the equator increases the risk of SAD. This is likely due to the more pronounced decrease in sunlight during winter and longer days during the summer months.
Pre-existing Mental Health Conditions: Individuals with major depression or bipolar disorder may find their symptoms worsen seasonally.
What You Can Do to Help: Treatment and Self-Care Strategies
If you think you are struggling with a seasonal pattern of depressive symptoms, there are a number of steps you can take that can help.
The first is getting properly assessed by a medical provider. This can help you get an accurate diagnosis, rule out other conditions and develop a personalized treatment plan that can be tailored to your needs and goals of care.
Treatment options for SAD often include:
Light Therapy (Phototherapy): This is one of the most common and effective treatments for SAD, especially winter-pattern SAD. It involves sitting in front of a specially designed lightbox that mimics natural sunlight for a set period each day, typically 20-60 minutes, often in the morning. This exposure to bright light helps regulate the body's circadian rhythm and increase serotonin production.
Psychotherapy: Cognitive-behavioral therapy (CBT) is a common and effective psychological treatment for depression and anxiety that focuses on identifying and changing negative thought patterns and behaviours. CBT can help you develop coping strategies to better deal with the challenges of the darker months and support you during lows in the mood.
Medications: In some cases, antidepressant medications may be prescribed by physicians to help balance neurotransmitters that affect mood. These medications aim to stabilize neurotransmitter levels and regulate circadian rhythms.
Beyond professional treatments, there are self-care strategies that you can do to manage to help manage symptoms of Seasonal Affective Disorder:
Exposure to Sunlight: Spending time outdoors or near a window can help ease symptoms by increasing natural light exposure. In the winter, getting outside for a walk during the daytime can be helpful. Do your best to get sun exposure, especially on shorter days.
Maintain a Routine: Establishing and adhering to a regular routine for sleeping, eating, and exercising can help stabilize mood and energy levels. Do your best, when possible, to wake up and go to bed at the same time each day. It is important to try and do this even on the weekend.
Regular Exercise: Physical activity is a powerful mood booster. Regular exercise can increase serotonin and endorphin production, which can improve mood and energy.
Healthy Diet: Eating healthy, well-balanced meals is important for overall well-being and can be helpful in managing symptoms. Be mindful of cravings for sweets and carbohydrates, which are common in winter-pattern SAD, and aim for nutritious choices instead.
Vitamin D Supplementation: Given the link between low vitamin D levels and SAD, taking a vitamin D supplement can be beneficial. Be sure to do this in consultation with a healthcare provider, as everyone’s needs are unique to them!
Social Connection: While social withdrawal is a common symptom of SAD, actively trying to connect with others and using natural supports can be beneficial. It can help boost your mood and limit feelings of isolation. Try to engage in activities that bring you joy with people who fill your cup.
Delay Major Decisions: If you know you have a seasonal pattern to your depression, try to delay making major life decisions until your symptoms have improved or resolved. Discussing important changes with trusted friends or family members can provide you objective perspectives so that you do not make a big change while struggling with low mood.
Avoid Alcohol and Drugs: Although drugs and alcohol tend to provide a temporary relief to symptoms of SAD, continued use can make matters worse, so watch your consumption of substances especially if you find yourself relying on these to modify your mood.
Patience and Positivity: Recovery from depression is a gradual process. Be patient with yourself and try to reframe unhelpful thoughts and remind yourself that your experience, although difficult, is temporary and you can take proactive steps to improve your mental health.
Looking for Help for Seasonal Affective Disorder in Calgary, Alberta?
SAD is so much more than just feeling bummed out or sad about winter. It’s a legitimate and often frustrating condition that can significantly affect your ability to function for months out of the year.
Your mental health and wellbeing aren’t something you should just “wait out” to get better; it’s best to be proactive and prepare for times that we know might be challenging.
The good news? With the right combination of professional treatment, supportive self-care, and a strong community around you, it is possible to manage symptoms and find joy in every season Canada throws our way.
If you suspect you may be experiencing SAD, reaching out to a healthcare provider or mental health professional is the first and most important step toward restoring some of the light and joy that the cold and darkness may have taken from you.
If you are looking for professional support and are located in Calgary or Alberta, we offer specialized services for addressing Seasonal Affective Disorder. Reach out for a free consultation today.
