Say goodbye to the winter blues: Understanding Seasonal Affective Disorder

Read time: 5 minutes

It often begins quietly, without warning or pronouncement. A visitor at the dinner party who’s slipped into a dark corner unnoticed.

Sluggishness seems to trickle into every corner of your life. Getting out of bed becomes a near Herculean task; that book you’ve been trying to finish since October gathers dust, forgotten on the nightstand; even your favorite shows, once a source of joy, now elicit nothing more than a blank stare. You find yourself thinking, “Maybe bears have it right, sleeping through the winter.”

And while we can’t hibernate like bears, we can banish that unwelcome guest to their own faraway cave — for that uninvited visitor is none other than Seasonal Affective Disorder (SAD), lurking in the shadows.

What’s Seasonal Affective Disorder?

Simply put, SAD is a type of depression that’s characterized by periodic seasonal patterns, with symptoms lasting about four to five months per year. This is due to the natural changes to your circadian rhythms due to Earth’s changing seasons.

Scientists don’t fully understand the causes of SAD, but research suggests that reduced sunlight is a likely contributor to circadian rhythms being out of whack.

And it’s more prevalent than many may think — afflicting roughly 5% of the population. And in most cases, SAD begins in young adulthood.

What are circadian rhythms?

Circadian rhythms are like an invisible clock inside your body that keeps track of day and night. They tell you when to feel sleepy and when to feel awake. And while plenty of factors go into play, the amount of sunlight you get can influence your natural cycle.

Am I really losing that much sunlight a day?

Depending on where you live, it could be more than you’d think. For example, since the height of summer, Omaha, Nebraska has already lost roughly six hours of daylight by this point in January. Farther north, Madison, Wisconsin is down nearly six and a half hours while Dallas, Texas, has lost less than four and a half. So, in a nutshell — it depends, but … yes!

What are the symptoms of SAD?

Many of the symptoms are similar to those of depression in general. These may include:

Feeling depressed most of the day
Losing interest in activities you once enjoyed
Changes in appetite or weight
Difficulty sleeping
Feeling sluggish, agitated, hopeless or worthless
Having low energy
Difficulty concentrating

However, winter-pattern SAD may include additional specific symptoms:

Oversleeping
Overeating
Weight gain
Social withdrawal

Help with SAD

Of course, if you think you could be at risk, you should talk to a medical professional. They can help determine the best course of action to help you. Among others, here are some key treatment options:

Light therapy
Talk therapy
Vitamin D supplements
Medications prescribed by a psychiatrist

To help counter the winter blues even more, consider adopting habits like a nutritious diet (don’t miss our special Blue Smoothie recipe), regular exercise, minimizing blue light exposure, and adding houseplants to your space.

Georgetown University School of Medicine psychiatrist Dr. Norman Rosenthal sums it up nicely: “The good news is you’re dealing with a predictable phenomenon.” He should know — he’s the one who first defined SAD.

So, if the unwelcome guest called SAD sneaks into our lives, it’s crucial to remember that, with the right treatments and lifestyle adjustments, we can find our way back to the warmth of brighter days.

Light Therapy: Sunlight in a Box

A light therapy box is, to steal the phrase, sunshine in a box. It’s believed that this radiant light can trigger a chemical change in the brain, lifting your spirits and alleviating SAD symptoms such as fatigue and excessive sleepiness.

When considering a light box, remember these key pointers:

Illuminate with intensity

Your light box should provide exposure to a 10,000 lux of light.

Keep a comfortable distance

Position the light box about 16 to 24 inches from your face, adhering to the manufacturer’s distance recommendations.

Start your day right

Incorporate light therapy into your morning routine, ideally within the first hour of waking up.

Eyes wide open

Keep your eyes open during the session, but avoid direct eye contact with the light.

Time it just right

Bask in its glow for roughly 20 to 30 minutes.

If you have past or current eye problems such as glaucoma, cataracts or eye damage from diabetes, get advice from your eye care specialist about light therapy.

It often begins quietly, like an uninvited guest slipping into a dark corner at a dinner party.

Sluggishness seems to trickle into every corner of your life. You might even envy bears, who hibernate through winter.

And that uninvited guest is none other than Seasonal Affective Disorder (SAD), lurking in the shadows.

What’s Seasonal Affective Disorder?

Simply put, SAD is a type of depression linked to seasonal patterns, lasting about four to five months each year due to changes in circadian rhythms.

Scientists don’t fully understand the causes of SAD, but research suggests that reduced sunlight is a likely contributor to circadian rhythms being out of whack.

Am I really losing that much sunlight a day?

Depending on your location, the loss of daylight can be surprising. For instance, since the peak of summer, Omaha, Nebraska has lost about six hours of daylight by January, while Madison, Wisconsin has lost nearly six and a half hours, and Dallas, Texas, less than four and a half.

What are the symptoms of SAD?

Many of the symptoms are similar to those of depression in general:

Feeling depressed most of the day
Losing interest in activities you once enjoyed
Changes in appetite or weight
Difficulty sleeping
Feeling sluggish, agitated, hopeless or worthless
Having low energy
Difficulty concentrating

Winter-pattern SAD may include additional specific symptoms:

Oversleeping
Overeating
Weight gain
Social withdrawal

Help with SAD

If you suspect you’re at risk, consult a medical professional for guidance on the best treatment options. These may include:

Light therapy (If you have past or current eye problems such as glaucoma, cataracts or eye damage from diabetes, get advice from your eye care specialist about light therapy.)
Talk therapy
Vitamin D supplements
Medications prescribed by a psychiatrist

In conclusion, with the right treatments and adjustments, we can find our way back to brighter days, banishing the uninvited guest that is Seasonal Affective Disorder, just as we would at a dinner party.