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Have you recently started to experience feelings of sadness or depression? If so, you may have seasonal affective disorder (SAD), a type of depression that usually starts in the late fall or early winter. Factors like shorter days, less sunlight, and changes in biological or bodily rhythms may lead to SAD.

The exact number of people who experience SAD is unknown. It is estimated that SAD affects millions of Americans, with women four times more likely than men to be diagnosed with SAD.

Know the Symptoms of SAD

People with SAD experience mood changes and symptoms that are similar to depression. According to the National Institute of Mental Health (NIMH), a person may be diagnosed with SAD if they experience symptoms of major depression that occur seasonally for at least two consecutive years.

Common symptoms of SAD include:

• Sadness
• Loss of interest in activities
• Tiredness and/or low energy
• Difficulty concentrating
• Changes in sleep patterns
• Changes in appetite or eating habits
• Feelings of hopelessness or worthlessness
• Social withdrawal

How is SAD Different from Depression?

The main difference is about timing. People with SAD may notice symptoms beginning during the change of seasons. They also might notice that symptoms begin and end at about the same time every year. This pattern might point to SAD rather than depression.

Can SAD be Treated?

SAD is treatable. Treatment options include antidepressant medications and/or psychotherapy. Other ways you can relieve SAD symptoms are:

• Be social. Spending too much time alone can worsen feelings of depression.
• Get outside when you can! Spend time outdoors and get some sun, even on overcast days.
• Practice mindfulness, meditation, and/or relaxation techniques.
• Do things that make you feel better. Participate in a fun activity or hobby.
• Get regular exercise.
• Feeling better takes time. Expect your mood to get better slowly. Take things day by day.
• Eat healthy, well-balanced meals.
• Avoid alcohol and drugs.

If symptoms get worse, interfere with daily life, or become overwhelming, contact your provider. You may also get support from a mental health professional.

Call 911 if you need help right away.

Sources

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=SAD%20is%20more%20than%20just,40%20percent%20of%20the%20year.

https://www.heart.org/en/news/2022/11/30/as-winter-approaches-seasonal-depression-may-set-in-for-millions

https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

https://www.bu.edu/articles/2019/seasonal-affective-disorder/#:~:text=If%20you%20suffer%20from%20these,diagnosed%20with%20it%20than%20men.