As the seasons change and daylight hours dwindle, many people experience a shift in mood. For some, this shift is mild, but for others, it can develop into a serious condition known as Seasonal Affective Disorder (SAD), also called “seasonal depression,” “winter depression,” “seasonal mood disorder,” or simply “winter melancholy.”. This type of depression is most common during the fall and winter months, though some individuals may experience it in the spring or summer. Understanding SAD, its causes, symptoms, and methods to combat it can help those affected regain a sense of well-being and balance.

What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that follows a seasonal pattern, primarily triggered by reduced sunlight exposure during colder months. While it is more prevalent in regions with long, dark winters, anyone can be affected.

According to the National Institute of Mental Health (NIMH), SAD is categorized as a type of major depressive disorder with a seasonal pattern. It affects millions of people worldwide, with women being more likely to experience it than men.

Causes of SAD

The exact cause of SAD remains uncertain, but several factors contribute to its development:

1. Lack of Sunlight – Reduced exposure to natural light can disrupt the body’s internal clock (circadian rhythm), leading to feelings of depression.
2. Serotonin Levels – Sunlight helps regulate serotonin, a neurotransmitter that affects mood. Decreased light can lead to lower serotonin levels, contributing to depression.
3. Melatonin Production – The hormone melatonin, which influences sleep patterns, may be overproduced during darker months, leading to increased fatigue and drowsiness.
4. Vitamin D Deficiency – Sunlight is a primary source of vitamin D, which plays a crucial role in mood regulation. Lower vitamin D levels have been linked to depression.
5. Genetics – A family history of depression or SAD may increase the likelihood of developing the condition.

Symptoms of SAD

SAD shares many symptoms with major depressive disorder but follows a recurring seasonal pattern. Common symptoms include:

• Persistent low mood
• Loss of interest in activities once enjoyed
• Fatigue and low energy
• Difficulty concentrating
• Changes in appetite, particularly cravings for carbohydrates
• Weight gain
• Oversleeping or insomnia
• Feelings of hopelessness, guilt, or worthlessness
• Social withdrawal

For those who experience summer-pattern SAD, symptoms may include insomnia, loss of appetite, restlessness, and anxiety.

Strategies to Overcome SAD

While SAD can be challenging, various treatments and lifestyle adjustments can help alleviate symptoms and restore well-being.

1. Light Therapy (Phototherapy)

One of the most effective treatments for SAD is light therapy. This involves using a bright light box that mimics natural sunlight, typically for 20-30 minutes each morning. Light therapy helps regulate circadian rhythms and boost serotonin production, improving mood and energy levels. When choosing a light therapy box, look for one that provides at least 10,000 lux of brightness.

2. Maximizing Natural Light Exposure

Spending more time outdoors during daylight hours can help counteract SAD. Even on cloudy days, natural light exposure can be beneficial. Simple activities such as walking outside, sitting near a window, or rearranging indoor spaces to maximize sunlight can make a significant difference.

3. Exercise Regularly

Physical activity is a powerful mood booster. Exercise increases endorphins, serotonin, and dopamine, all of which help combat depression. Aim for at least 30 minutes of moderate exercise most days of the week. Activities such as walking, rebounding, dancing, or strength training can be particularly beneficial.

4. Healthy Diet Choices

A well-balanced diet can help stabilize mood and energy levels. Focus on consuming:

• Omega-3 fatty acids (found in food such as flaxseeds, or walnuts) to support brain health.
• Whole grains and complex carbohydrates (such as oats and quinoa) to regulate blood sugar levels and prevent energy crashes.
• Fruits and vegetables rich in antioxidants, which combat inflammation linked to depression.
• Vitamin D sources, including supplements, to counteract deficiency (if taking vitamin D supplements, also take vitamin K2 to support bone health and counteract potential negative effects).

5. Establish a Sleep Routine

Maintaining a consistent sleep schedule is essential for mood regulation. Aim for 7-9 hours of sleep each night, and practice good sleep hygiene by:

• Going to bed and waking up at the same time daily
• Avoiding screens before bedtime
• Creating a relaxing bedtime routine
• Keeping the bedroom dark and quiet

6. Engage in Social Activities

Isolation can worsen SAD symptoms, so staying socially active is crucial. Engaging in social gatherings, joining a club, or simply connecting with friends and family can help uplift mood and provide emotional support.

7. Practice Stress Management Techniques

Chronic stress can exacerbate SAD symptoms. Implementing stress-relief techniques such as deep breathing exercises, journaling, or spending time in nature can promote relaxation and emotional well-being.

When to Seek Professional Help

While mild cases of SAD may improve with lifestyle changes, severe or persistent symptoms require professional intervention. If depression interferes with daily life, seeking help from a good reputation and God fearing therapist is essential. Early intervention can prevent symptoms from worsening and provide effective treatment options.

Nygera Pierson Mutis, from “Abound Peace Mental Health Services” is certified in CBT and use it as a intervention for depression and anxiety. You can reach out to via her website: https://www.aboundpeacementalhealthservices.org/.

Seasonal Affective Disorder is a real and challenging condition, but it doesn’t have to control your life. By understanding its causes and symptoms, and by implementing effective strategies such as light therapy, exercise, proper nutrition, and stress management, individuals can take proactive steps to combat SAD. If symptoms persist, seeking professional support can make a significant difference in improving mental well-being. With the right approach, it is possible to maintain a positive outlook and enjoy each season, regardless of the challenges it may bring.