Understanding Seasonal Affective Disorder (SAD): Symptoms and Tips to Combat It

As the days grow shorter and the temperatures drop, many people find themselves feeling more than just the winter blues. Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly occurring in the fall and winter months. While it’s normal to feel a little less energetic during colder months, SAD is a more serious condition that can take your mood hostage and leave you binge-watching shows under a blanket of gloom. Let’s unpack what SAD is, who it loves to target, the symptoms to watch for, and how to kick it to the curb.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a form of depression that’s directly related to the change in seasons. It typically begins in the late fall or early winter and takes an extended vacation as soon as the sun decides to show up again in spring. Blame it on the shorter days, less sunlight, and your body’s internal clock going completely out of sync. Add in serotonin dips and melatonin chaos, and you’ve got the perfect recipe for a seasonal slump.

Who is Affected by SAD?

SAD doesn’t discriminate, but it definitely has its favorites:

• Geographic location: If you live closer to the North Pole than the equator, congratulations, you’re in SAD’s prime territory. Less sunlight during winter months gives it a solid excuse to mess with you.

• Age: SAD seems to have a thing for younger adults, especially those between 18 and 30.

• Gender: Women are more likely to experience SAD than men.

• Family history: Got relatives with depression or mood disorders? SAD might see you as an easy target.

• Existing mental health conditions: If you already deal with depression or bipolar disorder, you are more likely to suffer from SAD.

  
  

  

  
  

Symptoms of Seasonal Affective Disorder

SAD doesn’t exactly sneak up on you. It’s more like an uninvited guest that announces itself loudly and overstays its welcome. Common symptoms include:

• Persistent low mood (think Eeyore vibes, but worse)

• Loss of interest in things you usually enjoy

• Extreme fatigue that makes getting out of bed difficult

• Trouble concentrating (you’ll read the same email five times and still not know what it says)

• Changes in sleep patterns (goodbye, mornings; hello, hibernation mode)

• Intense carb cravings and subsequent weight gain (hello, bagels, my old friends)

• Feelings of hopelessness, worthlessness, or guilt

• Social withdrawal (because who has the energy to deal with people?)

  
  

If you’ve noticed these symptoms show up like clockwork every winter and magically disappear when the flowers bloom, SAD might be to blame.

5 Tips to Combat SAD

Fortunately, SAD isn’t invincible. Here are five practical (and dare we say, enjoyable?) ways to fight back:

1. Maximize Natural Light Exposure

Sunlight is your secret weapon. Take a walk during daylight hours, even if it’s cold enough to make you question your life choices. Sit by a window whenever possible. Rearrange your furniture to soak up every drop of sunshine. Desperate? Open the curtains and will the sun to shine brighter.

2. Consider Light Therapy

Invest in a light therapy box and bask in its artificial glow like a lizard on a heat lamp. It’s not a beach vacation, but it’ll help regulate your mood and body clock. Just make sure you consult a healthcare provider before diving into this glowing remedy.

3. Stay Active

Exercise might not sound appealing when all you want to do is merge with your couch, but it works wonders. A quick yoga session, brisk walk, or some strength training can release endorphins that tell SAD to back off. Bonus points if you do it outside for some double-dose sunlight therapy.

4. Maintain a Healthy Diet

Put down the cookies (at least some of the time) and reach for lean proteins, whole grains, fruits, and veggies. A balanced diet helps stabilize your mood and energy levels. Sure, carbs are comforting, but they’re also traitors that leave you feeling sluggish after the sugar high wears off.

5. Seek Professional Help

If all else fails, it’s time to call in reinforcements. A mental health professional can help you tackle SAD with therapies like cognitive-behavioral therapy (CBT) or, if needed, antidepressant medications. There’s no shame in asking for help—even superheroes need a sidekick sometimes.

Final Thoughts

Seasonal Affective Disorder doesn’t have to dictate your life. With a little effort, you can reclaim your winter months and keep SAD at bay. Whether it’s soaking up sunlight, sweating it out at the gym, or seeking support from a therapist, you’ve got plenty of tools to fight back.

So, the next time SAD tries to dim your light, remind it who’s boss. You’ve got this—and spring is just around the corner.

Until next time,

Alexes Hazen MD