Seasonal depression, or seasonal affective disorder (SAD) affects about 5% of American adults and about 20% of the general population. SAD is a type of depression that usually starts in the fall, gets worse into the winter, and ends when it gets sunnier in the spring or summer. It mimics a lot of the symptoms of depression, such as sadness, anxiety, fatigue, agitation, issues sleeping, and even suicidal thoughts.
The reason SAD is most common during the winter has to do with the amount of sunlight you are exposed to. With less exposure, your biological clock changes, which regulates your body. This being changed makes your body out of cycle with your normal schedule, making it more difficult to keep up with day to day life. Sunlight also helps to regulate serotonin, and lack of sunlight means less serotonin, leading to depression. Along with serotonin, lack of sunlight will also cause a vitamin D deficiency. Vitamin D not only boosts your serotonin levels, but it also contributes to your energy levels. All of this can lead to having less energy and low serotonin, making you feel more sad and having less energy to do things, when your biological clock is already out of its norm. This can cause negative thoughts, and all of the other symptoms that lead to a SAD diagnosis.
Many things can be done to help manage SAD. It’s highly recommended by doctors that you talk to a professional if you think you may be experiencing SAD. Most often, different kinds of therapy will be recommended, such as light therapy or talk therapy. Spending time outside, getting more sunlight, doing hobbies or other activities that make you happy, and taking vitamin D supplements can also help to boost your serotonin levels. In some cases, medication is also recommended, oftentimes alongside therapy. The most important thing to remember, no matter what treatment is right for you, is that you are not alone in these feelings, and it is ok to need help, especially during the winter months.
There are some ways to prevent SAD, or at least better manage it and be prepared for when it happens. You can make sure you’re getting out of the house, being in the sun, and doing things that make you happy. You can also ensure you are eating nutritious meals, exercising, staying involved socially with your friends, and consider talking to a professional about starting medication before SAD starts to affect you, to get ahead of it.
It’s very important to not isolate yourself when you are having these feelings. Not only does it make the symptoms worse, but it also makes it harder to recover from. Don’t be afraid to reach out, or even go to the hospital if you are having negative thoughts. You are not alone, SAD is temporary and manageable, and you are loved and cared about.
