How to Manage Seasonal Affective Disorder Symptoms this Winter
Do you feel low and unmotivated as the days grow darker? You might be struggling with seasonal affective disorder (SAD), a type of depression which is triggered by seasonal changes. Its sudden onset may feel inexplicable and unexpected, even for people who have suffered from depression before.
In this article, we are going to answer the question of what is seasonal affective disorder. We will also give tips for how to manage SAD this winter.
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder is a mood disorder characterized by a low mood, lethargy, and difficulty with day-to-day functioning. Unlike other types of depression, SAD occurs at a specific time of the year and its triggers can be easily identified.
SAD is usually associated with winter (although it does less commonly occur in spring or summer). Winter SAD is caused by reduced exposure to sunlight, leading to lower levels of serotonin, a disruption to one’s circadian rhythm, and the overproduction of melatonin.
Since seasonal depression is predictable and has a specific trigger, it is possible to prepare in advance, as well as to manage it with specific treatments. The most widely recognized treatment for SAD is light therapy, which we will discuss in more detail further on.
What is the Difference Between Depression & SAD?
While SAD is a type of depression, it differs from general depression in some important ways.
The clearest difference between depression and SAD is that seasonal depression starts and ends on particular, predictable dates, whereas general depression can occur at any time and can last for months or even years.
It is also more difficult to identify a specific trigger for general depression, making it impossible to predict and harder to treat.
Depression and SAD share similar symptoms but there are minor differences. Both disorders cause sleep disturbances. But, whereas general depression may lead to oversleeping or insomnia, SAD usually presents with oversleeping. Similarly, whereas general depression may lead to weight gain or loss, weight gain in particular is one of the signs of seasonal depression.
Signs & Symptoms of Seasonal Depression
There are a number of characteristic signs and symptoms of seasonal depression or SAD. These include the following:
Persistent sadness or low mood
Hopelessness
Worthlessness
Difficulty focusing
Social withdrawal
Irritability
Oversleeping
Overeating
Loss of interest in pleasurable activities (anhedonia)
It is important to remember that these are only considered seasonal affective disorder symptoms when they occur exclusively in the fall or winter months. If they start or persist into the spring or summer, they are characteristic of general depression.
A person who has ‘hidden depression’ may find their symptoms worsening during the winter months. This may lead to a general diagnosis of depression rather than seasonal depression. The same can be true for someone presenting with high-functioning depression.
How to Combat Seasonal Depression and SAD
Is it possible to combat seasonal depression?
Since SAD is seasonal, some people assume they just have to wait for the season to end. However, there are multiple different ways to combat SAD and many people with the disorder are able to find joy and meaning in the cooler seasons.
Here are the most effective ways to manage the symptoms of seasonal depression.
Get Outside
The primary trigger of seasonal depression is the lack of exposure to sunlight. Sunlight helps produce serotonin, one of the hormones responsible for improving mood. It’s natural to assume that SAD therefore develops specifically because of shorter sunlight hours and overcast skies.
However, the weather conditions themselves only tell part of the story. The reality is that staying indoors is a huge part of the problem. During the cooler months, we tend to avoid going outside as much as possible and miss out on the sunshine we need.
Getting outside for even twenty minutes a day can significantly boost your mood. Exposure to morning light is most effective, and is helpful even on overcast days.
Light Therapy
Sunshine is limited, though. And, during the depths of winter, it might be too cold to spend time outside. This is why light therapy has become a popular treatment for SAD. Light therapy boxes emit 10,000 lux to mimic natural sunlight. Using one for 20 to 30 minutes a day stimulates the production of serotonin. Light therapy is effective for many people, but it is important to complement it with the other treatments mentioned here.
Vitamin D and Other Supplements
In addition to stimulating the production of serotonin, sunshine is necessary for the production of vitamin D. Low levels of vitamin D are associated with depression and contribute to SAD. Taking a vitamin D supplement complements the effects of light therapy.
Other supplements that can help combat the symptoms of depression include Omega-3 fatty acids, which support brain health, and multivitamins.
Exercise and Body Movement
Even people who love exercise struggle in the winter months. Weather conditions can make running or cycling outdoors impossible. On a cold, gloomy day, it can be difficult to motivate yourself to go to a gym class.
A lack of exercise and body movements exacerbates the symptoms of depression. It is therefore crucial to continue exercising during this time of the year. Find a workout routine that you can do indoors. If necessary, keep it short – it’s not helpful to plan long sessions if you know they won’t be sustainable.
Social Support
Social withdrawal is not just one of the symptoms of SAD, but also something that exacerbates depression. Social support is therefore an important way of managing SAD.
It’s not easy to motivate oneself to engage in social activities when going through seasonal depression, but engaging with others is crucial. Start by speaking to your closest friends and confidantes about what you are going through. Phone calls can be very helpful if you do not feel ready to meet in person.
Attending get-togethers is important even if it feels particularly difficult. A good strategy is to prepare beforehand by placing a time limit on your attendance, as well as some self-soothing measures you can take if you find yourself feeling overwhelmed.
Therapy and Medication
Therapy is fundamental for the treatment of all types of depression and SAD is no exception. Just as light therapy addresses the physical issues at the heart of seasonal depression, talk therapy manages the psychological effects.
Challenging Distorted Thinking
One of the major symptoms of depression is distorted thinking. With a therapist, you can confront your depressed thoughts with the benefit of clarity and perspective. Irrational ideas that seemed so compelling lose potency when exposed to the light of day. Therapies like cognitive-behavioral therapy (CBT) provide you with a toolbox with which to challenge harmful thoughts.
A benefit of therapy for seasonal depression is that it is relevant throughout the rest of the year as well. Every individual has thought patterns based on fear and experience rather than objective reality. Learning to challenge the assumptions that underlie your feelings and actions is crucial to personal growth.
Regulating Emotions
Therapy also provides an important opportunity to learn to better regulate emotions. This is necessary when facing the intense emotional dips caused by seasonal depression. Just about every person’s instinctive reaction to such strong emotions is to try to avoid them or get rid of them somehow. This inevitably makes things worse, with the emotions growing in strength and sticking around for longer.
Therapies like dialectical behavioral therapy (DBT) provide tools to regulate emotions, including through mindfulness practices and distress tolerance techniques. These tools also remain relevant when you are not depressed. They teach you how to appreciate even the difficult emotions, leading to a more meaningful experience of every aspect of life.
Medication
Your therapist may recommend medication to help you manage the symptoms of SAD. These may include antidepressants like SSRIs and, in some cases, antianxiety medication.
However, medication is not as commonly prescribed for SAD as it is for general depression. Unlike general depression which can be a chronic illness, SAD comes and goes with the seasons. Since psychiatric medication can take two weeks or longer to start working and can be difficult to stop using, it is only prescribed for seasonal depression in severe cases.
Get Help for Seasonal Affective Disorder Symptoms Now
Seasonal affective disorder is a type of depression that occurs in the winter months. It is caused primarily by the reduction in exposure to sunshine, leading to lower levels of serotonin and changes in the person’s circadian rhythm.
The good news is that seasonal affective disorder self-care and treatment helps millions of people manage the condition. The symptoms of SAD can be reduced by spending more time outside and with friends, as well as through treatments like light box therapy, which compensates for the lack of sunshine hours. Talk therapy is one of the most important treatments for seasonal depression and has benefits year round.
Don’t let SAD hold you back this winter. A compassionate therapist will help you manage the symptoms of seasonal depression. Browse therapists on Octave to start treatment today.