Have you heard of Seasonal Affective Disorder, also known (appropriately) as SAD? It is a type of depression that occurs seasonally – usually beginning with the onset of fall or winter and ending in the spring or summer. It is estimated that between four and six percent of the U.S. population has SAD, and three-quarters of them are women.
Causes
SAD occurs most frequently in high latitude areas – further south and north of the equator – because they typically have more extreme seasonal changes. For example, according to the Cleveland Clinic, four percent of Washington, DC, residents have it, only 1 percent of Florida residents have it and 10 percent of people in Alaska experience SAD.
It’s not entirely certain what causes SAD. According to the Mayo Clinic, it is likely related to one’s age, genetics and natural chemical makeup, including:
- Melatonin levels, which play a role in mood and sleep patterns.
- Serotonin levels, which can drop due to reduced sunlight. Serotonin affects our moods.
- The body’s circadian rhythm or biological clock, which can be disrupted due to less sunlight in the winter. A disrupted circadian rhythm can make you feel depressed.
Symptoms
Many people who have SAD have common signs of depression, including:
- Anxiety
- Sadness
- Withdrawal from activities
- Lethargy
- Oversleeping
- Inability to concentrate
- Irritability
- Loss of interest in typical activities
- Weight gain due to craving for carbs, or appetite changes
How to treat SAD
It’s important not to diagnose yourself, but to instead see a doctor if you feel depressed or suspect you might have SAD. One very well-researched and effective way to treat this seasonal depression is through the use of light therapy, also called phototherapy. This therapy uses a lamp to expose you to bright light that mimics the sun. Some doctors have light boxes in their office for use by patients, but many people choose to purchase light boxes or lamps for use in their own homes. Many doctors recommend sitting near your lamp, reading, eating or doing some other activity, for 30 minutes each morning, though your doctor can help you choose the right treatment for you. Other doctors might recommend a temporary antidepressant or psychotherapy to treat SAD.
How to prevent SAD
Seasonal depression could very well be due to genetics. Still, there are a few things you can do to attempt to avoid or reduce SAD if you think you are susceptible to it or have had it in the past, including:
- Spend a little time outside each day, even if it is cloudy, because daylight is beneficial for our circadian rhythms.
- Exercise for at least 30 minutes a day, three days per week.
- Stay socially connected with friends and family.
