Though winter doesn’t officially begin until December 21, the shorter days and reduced sunlight often trigger feelings of sadness or fatigue long before. For many, this shift signals the onset of Seasonal Affective Disorder (SAD), a form of depression that typically occurs during the fall and winter months and can last until spring or early summer. While the exact cause of SAD remains unclear, experts believe the primary culprit is a lack of sunlight during the darker months.
To be formally diagnosed with SAD, individuals must meet the criteria for a major depressive episode that coincides with the fall and winter months, occurring for at least two consecutive years. Common symptoms of a depressive episode may include:
• Feeling hopeless or worthless
• Losing interest in activities you once enjoyed
• Having trouble sleeping or sleeping too much
• Experiencing changes in appetite or weight
• Feeling sluggish or overly agitated
Sunlight plays a crucial role in regulating our circadian rhythm—the body’s internal 24-hour clock. Exposure to natural light helps stimulate the hypothalamus, which in turn regulates sleep patterns, mood, and hormone production. When sunlight is limited, as it is during the fall and winter months, the body may produce too much melatonin (the sleep hormone) and not enough serotonin (the “feel-good” hormone), leading to feelings of lethargy, sadness, and emotional numbness.
This chemical imbalance can also contribute to other symptoms of SAD, such as:
* Low sexual energy
* Craving high-carbohydrate or high-calorie comfort foods
* Social withdrawal and isolation
* Cognitive difficulties, like trouble concentrating or recalling information
People living in northern regions, where daylight hours are shorter in the winter, tend to experience SAD more frequently. Additionally, if you have a family history of depression or SAD, you may be at higher risk.
1. Medication
The most common treatment for SAD is antidepressant medication. Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are often prescribed to increase serotonin levels, while medications like bupropion (Wellbutrin) help boost dopamine. These medications can be highly effective for managing SAD symptoms, but they may come with side effects.
2. Light Therapy
If you prefer a drug-free approach or wish to avoid medication side effects, light therapy may be a good alternative. This treatment uses light boxes to simulate sunlight, helping to regulate the body's circadian rhythm and elevate serotonin levels. Light therapy is effective even for those who don’t yet have full-blown SAD, potentially preventing it from developing.
• Intensity: Ensure the light box provides 10,000 lux of light. (For reference, a bright sunny day is around 50,000 lux.)
• Positioning: Place the light box in front of you or slightly to the side, about a foot away, but don’t stare directly at the light.
• Duration: Aim for 30 minutes of exposure per day. This can be broken up into shorter sessions.
• Timing: Use the light in the morning, ideally before 10 a.m., to help reset your circadian rhythm.
• Seasonal Adjustment: As days lengthen and natural sunlight returns, you can reduce or stop light therapy, especially in spring and summer.
Light therapy is generally safe, but some people may experience mild side effects like headaches or irritability. It’s important to consult with a doctor if you take medications that increase light sensitivity, such as certain antibiotics, or if you have a family history of eye conditions like macular degeneration.
If you’re struggling with symptoms of SAD, know that you’re not alone. It’s important to seek support and explore treatments that work for you. Whether it’s through therapy, medication, or light therapy, there are many ways to manage SAD and improve your mental well-being during the colder months.
Take small steps to stay connected, maintain a routine, and prioritize self-care as we head into the winter months.
