Recognizing Seasonal Affective Disorder (SAD)
Overview: Seasonal depression occurs when the days are shorter or the weather is dark. Explore the symptoms of SAD, who is most affected, and how to cope with this disorder.
Seasonal Affective Disorder (SAD)
Weather that is continuously gloomy, rainy, or dark can increase mental health issues, particularly those related to depression. Seasonal affective disorder (SAD) is a mood related issue that is linked to weather. This disorder most commonly occurs when dark weather is a repeated pattern. While mental health issues can present differently for everyone, there are common symptoms of SAD.
Symptoms of SAD
Feeling fatigued, even when getting a normal amount of sleep. The fatigue is also not correlated with any increase of life stressors. Fatigue may lead to hypersomnia, which is sleeping more than an average amount.
Loss of motivation that occurs across different areas of your life. Activities that you may have historically enjoyed, can feel draining or daunting.
Irritability that is not linked to external triggers.
Difficulty concentrating, especially on tasks that require more focus or mental effort.
Mental fog which creates a sense that the brain is working slowly and results in a sense that daily activities are much more difficult.
Withdrawal from your support system, friends and family. The self-isolation can stem from feeling like you don’t have enough energy to engage with them, or negative thoughts about yourself.
Poor self-perception that can be marked by increased guilt, feelings of rejection, or worthlessness.
Susceptibility to SAD
People who live in climates where there are more frequent dark days, have consistent rainy weather, or have limited access to the sunlight, i.e. those who work indoors for long hours without windows, have an increased risk for developing SAD. Those who have an underlying mental health issue that is depression related, such as Major depression, Bipolar Disorder, or trauma related disorders are more susceptible as well. Research also indicates that women are more likely than men to develop SAD.
What can trigger SAD
Dissociation is a mental process where an individual's thoughts, feelings, perceptions, or identity become disconnected from their conscious awareness, memory, or sense of self. It is a defense mechanism that the mind uses to cope with overwhelming stress, trauma, or anxiety. Dissociative experiences can vary in intensity, from mild episodes of daydreaming or feeling "spaced out" to more severe forms such as dissociative amnesia, depersonalization, or derealization.
Coping techniques to help with SAD
For individuals who are experiencing mild symptoms related to SAD, there are some techniques to help alleviate the symptoms:
Use of sun lamps. Sun lamps mimic naturally occurring sunlight, which can boost serotonin levels and decrease melatonin production. Sun lamps come in a variety of sizes and should ideally block out harmful UV rays. Sitting in front of a sun lamp for 20-30 minutes per day has been proven to aid with SAD symptoms.
Increase Vitamin D. Consul with your doctor to see if taking a Vitamin D supplement is a healthy choice for you. You can also focus on eating nutrient dense foods to increase your vitamin intake.
Spend time outside. With limited sunlight, consider spending as much time outside as possible to gain exposure.
Increase movement. Consider increasing your daily movement which can help alleviate depression related symptoms. Movement enhances endorphin production and can boost energy and mood.
Stay connected. Spending time with others can help give your brain a sense of reward and pleasure, combating SAD symptoms. When spending time with others, consider engaging in new activities to enhance the reward system in your brain that loves novelty.
When to see a therapist
If you are experiencing symptoms of SAD that persist for 2 weeks or longer, consider seeking professional help through a therapist or your doctor. If you notice changes that impact your daily life, whether it be your thoughts, energy levels, or motivation, consider seeking professional help. Symptoms of SAD can be impactful and cause major disruption to a person’s functionality. Seeking help can allow you to manage SAD effectively and alleviate depression symptoms.