The Dr. is in! What is SAD?
Winter, a season often filled with cozy blankets, warm beverages and holiday festivities, can be joyful in many ways. While for many it’s a time of comfort and celebration, for others, the winter months can bring about a different experience—one marked by the persistent cloud of seasonal affective disorder (SAD), commonly known as seasonal depression.
By Kathryn Malone, LCSW
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Lukin Center
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As the days grow shorter and sunlight becomes scarce, individuals affected by SAD often find themselves grappling with a range of challenges that can result in low energy and increased isolation. Cold weather and inclement conditions can make it more difficult to engage in outdoor activities and socialize with others. The lack of sunlight during this time can disrupt the body’s internal clock, leading to changes in mood, energy levels and sleep patterns.
The DSM-5 identifies SAD as a subtype of depression, major depressive disorder with a seasonal pattern. It’s not just a case of feeling “blue” during the winter months or experiencing a temporary shift in mood due to the change in seasons. Instead, it’s a recognized form of depression that occurs cyclically, typically during the fall and winter months when daylight decreases.
The exact cause of seasonal depression isn’t fully understood, but it’s believed to be linked to the reduced exposure to sunlight during the fall and winter months. This decrease in sunlight can disrupt the body’s internal clock (circadian rhythm) and lead to imbalances in neurotransmitters like serotonin and melatonin, which regulate mood and sleep.
Seasonal depression can affect individuals of all ages. While it’s more commonly reported in adults, children and teenagers are not immune to its effects.
For individuals experiencing seasonal depression, seeking professional support from a therapist can be instrumental in developing effective coping strategies. Therapy, particularly cognitive-behavioral therapy (CBT) can be especially helpful in alleviating symptoms. Light Therapy (phototherapy), exposure to a bright light that mimics natural sunlight, can also help regulate mood and sleep patterns.
Additionally, there are several self-care practices that can be incorporated into our daily routines to support mental health during the winter months:
Prioritize Exposure to Natural Light: Making an effort to spend time outdoors during daylight hours, even on cloudy days, can help regulate the body’s circadian rhythm and boost mood.
Stay Active: Engaging in regular exercise, whether it’s a brisk walk, yoga session, or indoor workout, can help combat feelings of lethargy and improve overall well-being.
Maintain a Healthy Lifestyle: Eating a balanced diet and getting an adequate amount of sleep are essential components of managing seasonal depression.
Cultivate Meaningful Connections: Reach out to friends and loved ones for support and prioritize social interactions.
Practice Mindfulness and Stress Reduction: Incorporate relaxation techniques, such as meditation, deep breathing exercises or journaling into your daily routine to alleviate stress and promote emotional well-being.
By acknowledging the unique challenges of winter and taking proactive steps to care for their mental health, individuals affected by seasonal depression can navigate the season with resilience and hope.