As we move through fall and enter winter, it is common for people to begin having feelings of sadness and general malaise. However, for some people this is more than just being upset that the “fun” seasons are over for the year, it is actually a serious condition known as seasonal affective disorder (SAD).
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression. Unlike common depression, SAD is characterized by a seasonal schedule, with those suffering from it most often seeing its onset during fall or winter. Some people may experience onset of SAD during spring or summer, but this is extremely uncommon. Let’s take a look at the causes and symptoms which define SAD.
Causes
There are a number of factors that can contribute to the development of SAD. First, is the shorter daylight hours of winter. Exposure to sunlight causes the body to produce vitamin D, which promotes serotonin activity. Shorter days mean less vitamin D, which means less serotonin, which in turn leads to the onset of SAD.
Other research has suggested that SAD may be linked to melatonin levels. Some people may produce too much melatonin in winter. Melatonin is the sleep-regulating hormone, and an overabundance of it in the body can increase sleepiness and cause oversleeping. This disrupts the body’s circadian rhythm, which can lead to the mood and behavioral changes which characterize SAD.
Some researchers have suggested that focusing on the limitations imposed by winter, such as not being able to do favorite activities, may be a contributing factor in the causation of SAD. However, this should be taken with a grain of salt, as there is little concrete evidence to support this.
Symptoms
There are a number of symptoms one may experience when struggling with seasonal affective disorder. Not all of these symptoms have to be present for a diagnosis of SAD. Symptoms may include:
- Increased amounts of sleep and daytime drowsiness.
- Loss of interest and pleasure in formerly enjoyed activities.
- Social withdrawal/Isolation and an increased sensitivity to rejection.
- Grouchiness and mood swings.
- Increased feelings of anxiety.
- Feelings of guilt and/or hopelessness.
- Extreme tiredness, also known as fatigue.
- Decreased sex drive.
- Having trouble focusing.
- Inability to think clearly, also known as brain fog.
- Increased appetite, especially when it comes to carbs and sweets.
- Weight gain.
- Physical problems such as headaches and body aches.
When it comes to SAD, the onset and improvement of these symptoms will occur at the same time every year. This cycle is one of the largest symptoms looked for when diagnosing someone with SAD.
Is Seasonal Affective Disorder the Same as Seasonal Depression?
Seasonal affective disorder is, in fact, the same as seasonal depression. Seasonal depression is often used as the layman term for the condition, while seasonal affective disorder is its accepted clinical name. It should be noted that seasonal affective disorder is a type of depression, likely leading to the use of the term seasonal depression.
How to Combat Seasonal Affective Disorder
Fortunately for those suffering from it, there are a number of ways of combating SAD. This includes:
- Lifestyle Changes: The main lifestyle change should be making an attempt to get more sunlight by spending time outside during daylight hours. Other helpful lifestyle changes include a healthy diet, regular exercise, avoiding stress, being social, and planning activities.
- Light Therapy: This Involves using a lightbox to simulate exposure to sunlight. Artificial sunlight works similarly to real sunlight as far as your body is concerned. This therapy can lessen symptoms or prevent them entirely.
- Psychotherapy: Therapies that focus on changing thinking patterns and behavior, such as individual psychotherapy and general counseling, can help lesson symptoms.
Through the use of one or a combination of these methods, seasonal affective disorder can often successfully be combated. If you are concerned that you child may be suffering from seasonal affective disorder, it may be time to reach out to an outpatient treatment center that offers depression treatment programs.
Does Vitamin D Help Seasonal Affective Disorder?
As mentioned previously, low levels of vitamin D are believed to be one of the leading causes of SAD. This is due to vitamin D’s role in regulating serotonin levels. Research has shown that regularly taking vitamin D supplements can help to relieve the symptoms associated with SAD. These supplements are fat soluble, and thus should be taken with a large meal to aid the body in better absorbing the vitamin D. Additionally, a healthcare professional should be consulted regarding proper dosage for best results.
How to Help Someone with Seasonal Affective Disorder
About 5% of the population suffers from SAD, so chances are someone you know will experience it. The best thing you can do for someone who is struggling with seasonal affective disorder is to be their support system. This of course involves being there for them to talk about what they are experiencing, but there are also more proactive ways to help. Make an effort to keep them from becoming isolated and lethargic. You can do this by making plans to partake in social and physical activities with them, and holding them accountable when it comes to participating in these activities. Additionally, you should push them to consider getting help from a medical professional.