Do you feel “SAD” around certain times of Year? This might be why.
Fall is a favorite season for many, but it also has a hidden challenge called Seasonal Affective Disorder (SAD). This condition can make you feel sad, tired, or unmotivated as the days get shorter and darker.
If you’ve felt this way, you’re not alone. Behind the beauty of fall, there are real emotional struggles. Keep reading to learn what SAD is and find practical tips to lift your mood during autumn and winter.
What Is Seasonal Depression:
Seasonal depression, or seasonal affective disorder (SAD), is a type of depression that begins in late fall when seasons change. Symptoms include feeling sad, low energy, losing interest in usual activities, sleeping too much, and gaining weight.
A milder form, called the "winter blues," makes people feel a bit sad because of shorter days and more time indoors.
About 5% of U.S. adults, mostly women aged 18 to 30, have SAD. Another 10% to 20% may have the milder winter blues.
What causes seasonal affective disorder (SAD)?
Researchers aren’t sure what causes seasonal depression. Some say a lack of sunlight may trigger it in those who are sensitive to it.
Biological Clock Change: Less sunlight alters your internal clock, impacting mood, sleep, and hormones, making it tough to adjust to varying daylight.
Brain chemical imbalance: Neurotransmitters help nerve communication. Serotonin, which affects happiness, may be low in those at risk for Seasonal Affective Disorder (SAD). Less sunlight in winter can decrease serotonin levels further, leading to depression.
Vitamin D deficiency can lower serotonin levels and mood, as less sunlight in winter/fall reduces vitamin D production.
Melatonin boost: Melatonin influences sleep and mood. Reduced sunlight can cause some to overproduce it, leading to sluggishness and sleepiness in winter.
What are the criteria for a seasonal affective disorder (SAD) diagnosis?
Your provider may diagnose you with SAD if you have:
Symptoms of major depression.
Depressive episodes that occur during specific seasons for at least two consecutive years.
Depressive episodes happening more frequently during a specific season than during the rest of the year.
“If you have symptoms of seasonal affective disorder (SAD), don’t try to diagnose yourself. See your healthcare provider for a thorough evaluation. You may have another reason for your depression. Many times, seasonal affective disorder is part of a more complex mental health condition.”
Do’s and Don’t:
Do:
Stick to your treatment plan: Use medications or lamps for SAD as directed. Contact your healthcare provider if symptoms don’t improve.
Care for yourself: Eat balanced meals, sleep well, exercise regularly, join a gym or social group, try outdoor sports like hiking or biking, manage stress (talk to a counselor), and practice self-care routines like nail care and facials.
Plan ahead: Plan for worsening symptoms. If signs of depression appear, act quickly. Schedule activities to stay busy and avoid staying home.
Start treatment early: Talk to your healthcare provider about preventive treatment. If you know your symptoms start in October, consider starting treatment in September.
Don’t:
Isolate yourself: Being alone can make your symptoms worse. Even though you may not feel like going out or being social, try to reach out to friends and loved ones.
Use alcohol or unprescribed drugs: They might make symptoms worse, and they can interact negatively with antidepressants.
Important:
I am not a healthcare provider, psychiatrist, psychologist, or mental health professional. The information above is from my.clevelandclinic.org and was meant to help me with my symptoms.
If you suspect seasonal depression or a mood disorder, consult your healthcare provider to rule out other conditions.
If you or a loved one has suicidal thoughts, seek help immediately. Contact your provider, go to an emergency room, call 911, or the Suicide and Crisis Lifeline at 988 for free, confidential support 24/7.
Personal Experience and Benefits
I’ve felt seasonal depression before, though I was never officially diagnosed. It usually starts lightly in early October and gets worse through November and December. The time change affects me the most. I also have astigmatism, which makes night driving hard, so I avoid driving long distances after dark. This adds stress and hurts my mood during the darker months, because I can’t travel as much.
Thankfully, spending time with God, reading the Bible, and listening to worship music brings me comfort and lifts my spirit. I also spend more time with friends and family during the holidays, which brings joy.
Redecorating a room(s) in my home, has also always been a fun way to refresh my space and make me feel better. In the last three years, baking for others has helped keep my mind busy and my mood up during the long nights.
If Pumpkin and Spice is not everything nice for you, and you start to feel down, dark, and blue, remember that you are not alone in feeling this way. It’s important to reach out to trusted friends, family members, or your health care provider for support.
Keep in mind that you don’t have to manage your symptoms or struggles all by yourself—help and understanding are available, and seeking it is a strong and courageous step toward healing.
God Bless