Seasonal Affective Disorder

Seasonal affective disorder is a type of depression that occurs in connection with the changing seasons. It is known by many names, such as seasonal depression, winter or summer depression, and sometimes referred to as Blue Monday. It causes significant changes in mood and behavior, so it’s worth taking seriously.

Symptoms of seasonal affective disorder

The symptoms follow a seasonal pattern, meaning they begin at the start of a season and ease at the end of that season.

With winter seasonal affective disorder, you often begin to feel low in late autumn or early winter, and your energy levels are reduced. You may start sleeping more and feel more tired during the day. Other symptoms include sadness and increased crying, feelings of hopelessness, and suicidal thoughts. Activities you once enjoyed may interest you less, and you may withdraw from friends and family. Additional symptoms can include weight gain, overeating—especially starchy and sweet foods—and carbohydrate cravings. Winter SAD symptoms often start to lift in spring or early summer.

During the summer months, people with seasonal affective disorder may experience different symptoms than in winter. These can include increased anxiety or irritability, sleep problems and insomnia, and weight loss.

Causes

In winter seasonal affective disorder, the most common cause is reduced sunlight due to shorter daylight hours. The decreased light exposure can cause chemical changes in the brain. It affects serotonin activity. Serotonin is a brain chemical messenger that influences mood, digestion, sleep, bone health, and other body functions. Low serotonin levels have been linked to mood disorders and mental health conditions, including depression and anxiety, as well as sleep and digestive problems.

Shorter days can also disrupt the sleep–wake cycle (circadian rhythm) and change the amount of melatonin the body produces. Overproduction of melatonin due to decreased sunlight can cause increased sleepiness.

In the summer form, symptoms may begin in late spring or early summer. During the summer months the body may not produce enough melatonin. Reduced melatonin levels can cause the insomnia, anxiety, and irritability seen in summer seasonal affective disorder. Other symptoms may include high stress levels and decreased appetite.

When to consider seasonal affective disorder?

• Practicing awareness and monitoring your mood and emotions can help you understand what’s happening in your body, and it’s worth checking how these patterns change over the years.
• Notice if you have significant mood changes that are linked to certain seasons.
• You may also observe changes in sleep habits, appetite, or energy levels during particular seasons, especially the winter months.
• Be open to discussing these changes with your doctor or a mental health professional.

How is it diagnosed?

• A doctor or mental health professional can identify it based on symptoms, family history, and lifestyle.
• It is more likely if symptoms occur in the same season for at least two consecutive years (for example, autumn/winter).

Treatment: light therapy

The main treatment option in winter is light therapy, where you expose yourself to bright artificial light every day. Special lights and devices, such as light therapy lamps, are designed to mimic natural sunlight. It is believed this type of light can cause chemical changes in the brain that lift mood and relieve symptoms, such as persistent tiredness or oversleeping.

General expectations for light therapy

• Provide illumination of about 10,000 lux.
• Produce as little UV light as possible.

How to use light therapy

• during the first hour after waking in the morning,
• for about 20–30 minutes,
• about 40–60 centimeters from your face, but follow the manufacturer’s instructions regarding distance,
• keep your eyes open, but do not look directly into the light.

Considerations when choosing a light therapy device

• Is it specifically designed for treating seasonal affective disorder? If not, it may not help with depression. Some light therapy lamps are designed for treating skin conditions. Lamps used for skin conditions often emit ultraviolet (UV) light, which can damage your eyes if used improperly.
• How intense is the light? Different devices emit different amounts of light. Devices that produce more intense light need to be used for shorter periods than dimmer ones to achieve the same effect. The generally recommended intensity is 10,000 lux.
• How much UV light does it emit? A device suitable for treating mood disorders should filter out as much UV light as possible.
• Can it damage the eyes? Light therapy is used from relatively close range. From such proximity, UV light can damage the eyes, so it is very important that the device is free of UV emission.

Other treatment options

Using a light therapy box alone can provide relief, but combining it with other methods can enhance the effect.

It is beneficial to get as much natural light as possible during the winter months. Spend plenty of time outdoors. When sunlight reaches your skin directly, it helps your body produce vitamin D. If there is little sunshine, taking a vitamin D supplement may be helpful.

A balanced diet and regular exercise can also help reduce the symptoms of seasonal affective disorder. Ensuring sufficient sleep is essential for maintaining a healthy sleep cycle.

Other treatments can include yoga, meditation, or mindfulness practices. Meditation and mindfulness exercises can help you recognize and understand your feelings and emotions. Meditation can also help increase serotonin levels. Yoga connects body and mind and can help you become aware of the inevitable changes that come with the changing seasons. Yoga and meditation reduce stress levels and can be forms of physical activity that relieve symptoms.

Psychotherapy can also help people with seasonal affective disorder. Finally, some believe that antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), can also provide a solution.