Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is a type of depression that is related to changes in seasons. SAD begins and ends at about the same times every year and, if you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.

​What are the risk factors?

• Women are more likely than men to report and be diagnosed with SAD.
• SAD is more often reported by individuals who are living further away from the equator, that is, those that are living in more northern or southern communities around the world. 
• The risk of developing SAD decreases with age.  Therefore, more young people will be affected by SAD more frequently.
• If someone else in your family has identified concerns with SAD, or even depression, there could be an increased risk for you. 
• If you already cope with major depression or bipolar disorder, your symptoms may worsen seasonally and may be related to SAD. 

Warning Signs that SAD is Approaching:

• Feeling depressed most of the day, nearly every day
• Hopelessness or worthlessness
• Low energy
• Losing interest in activities that were once enjoyed
• Difficulty sleeping
• Changes in appetite or weight
• Feeling sluggish or agitated
• Difficulty concentrating
• Irritability
• Difficulty getting along with others
• Frequent thoughts of death or suicide

 
Preventing Symptoms of SAD:
There is no single known way to prevent the development of seasonal affective disorder; however, there are ways in which you can prevent symptoms from worsening. If you can get control of your symptoms before they get worse, you may be able to ward off serious changes in mood, appetite, and energy levels.

• Work on identifying and changing negative thoughts. Cognitive behavioural therapy can assist with tracking and changing negative thought patterns that may be worsening symptoms.
• Make your environment sunnier and brighter. Try opening blinds, trimming tree branches that block sunlight, sitting closer to bright windows, sitting in a vehicle in the sun, taking a long walk, or eating lunch at a nearby park. Even on cold or cloudy days, outdoor light can help.
• Light therapy. Light therapy is the use of a bright artificial light that can be used at home, work, etc. but keep in mind that purchasing your own light can be costly. (There is one at KMH!) These devices produce similar effects to natural light, triggering chemicals in your brain that help regulate your mood. 
• Exercise regularly. Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase symptoms of SAD. Being physically fit can make you feel better about yourself, too, which can enhance your mood.
• Practice mind-body therapies. Mind-body therapies have proven to help relieve symptoms of depression. Try engaging in acupuncture, yoga, meditation, guided imagery, or massage therapy.
• Stick to your treatment plan. Take medications as directed and attend regularly scheduled therapy appointments.
• Take care of yourself. Get enough rest and take time to relax. Participate in an exercise program or engage in another form of regular physical activity. Make healthy choices for meals and snacks. Avoid turning to alcohol or other substances for relief.
• Practice stress management. Learn techniques to manage your stress better. Unmanaged stress can lead to depression, overeating, or other unhealthy thoughts and behaviours.
• Socialize. When you're feeling down, it can be hard to be social. Make an effort to connect with people you enjoy being around and who provide you with support.
• Take a trip. If possible, take winter vacations in sunnier and warmer locations to give yourself a break from the colder temperatures.

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Reducing the Impacts of SAD:

• Try not to brush off or minimize how you have been feeling by telling yourself this is just winter blues.  Seek out help and support. 
• Try to rule out other experiences that may be affecting how you are feeling.  These can include other mental health concerns such as eating disorders, substance abuse, and other stresses within your life. 
• Light therapy is the primary treatment of SAD.  So, get outside during the day when you can, take a walk, exercise regularly, and enjoy natural sunlight.
• Therapy and counselling may also help to reduce symptoms. Therapy can assist you in learning about healthy coping mechanisms and learn how to manage stress. A psychotherapist can help you identify patterns in negative thinking and behaviour that impact depression, learn positive ways of coping with symptoms, and institute relaxation techniques that can help you restore lost energy.
• Talk to a doctor if your symptoms persist.  Sometimes medication management may be necessary in some situations. 
• Take care of yourself and actively engage in self-care.

​​It is important to note that it is normal to have some days when you feel down. But if you feel down for days at a time and you can't get motivated to do activities you normally enjoy, it may prove beneficial to reach out for assistance. This is especially important if your sleep patterns and appetite have changed or if you feel hopeless, think about suicide, or turn to alcohol or other substances for comfort or relaxation. Asking for help is a sign of strength and movement towards a better version of yourself. Consider how you can start managing seasonal affective disorder today and live a happier life in every season.​