Are You SAD?

What is SAD?

SAD, or Seasonal Affective Disorder, is a disorder with significant changes in mood or behavior that occurs when seasons change and daylight hours decrease.  SAD should not be confused with holiday blues or other causes of short-term depression although some people may experience short periods of SAD. (Mayo & NIH)

SAD typically starts in October and November, although onset may occur in late spring and early summer.

SAD is characterized as a type of depression, but the seasonal characteristics with SAD where the depression comes and goes predictably separate it from a long-term chronic depression. (Mayo & NIH)

What Causes SAD?

Seasonal light changes disrupt the circadian rhythm and may change serotonin and melatonin levels.

Other causes may include a familial history of depression or perhaps Vitamin D deficiency. Vitamin D deficiency is being studied, but its role in SAD is uncertain. Vitamin D can interact with certain medications so it should only be taken after a discussion with a health care provider.

SAD tends to be more common in people that have ADHD, eating disorders, panic disorders and depression. There is some question whether SAD is related to bipolar disorder, but SAD does not exhibit the extreme highs and lows that are associated with the bipolar condition. Certain familial conditions may also predispose an individual to SAD.

Diagnosis of SAD

Diagnosis of SAD is based on the seasonal pattern and severity of depression and symptoms that are listed below. The seasonal depression must have occurred for at least 2 consecutive years, with exceptions for those that do not have yearly symptoms. (NIH) An individual seeking medical intervention would have a physical exam, lab tests, and perhaps a psychological assessment.

Symptoms of SAD

People with SAD may have symptoms such as:

• Persistent low mood
• Loss of pleasure or interest in normal everyday activities
• Irritability
• Feeling of despair, guilt or worthlessness
• Low self esteem
• Tearfulness
• Reduced sex drive (Mayo)
• Frustration
• Restlessness
• Decreased energy/fatigue
• Difficulty making decisions
• Sleep and/or appetite changes (NIH)

Treatment of SAD                                                                                                                 

• Many people may be familiar with light therapy that is the hallmark of treatment for SAD. For this treatment to be effective, a person with SAD sits in front of a 10,000 Lux light every day, for 30-45 minutes per day (usually in the morning). This special light filters out damaging UV rays.
• Some people may need to start light therapy even before the seasons change. (Jenny)
• Making lifestyle changes such as increased exercise and increased exposure to natural sunlight.
• There are some self-help measures that are helpful:
  • Getting out of bed after a normal amount of time
  • Avoid self-treatment with tobacco, alcohol, medications or marijuana.
  • Avoid negative thoughts about oneself, or comparing yourself to others, especially on social media.
  • Avoid isolation or spending too much time alone
  • Handling stressors as they occur so they don’t build up
• Cognitive behavioral therapy and antidepressant medications may be needed if SAD is severe enough to seek health care intervention. (Mayo & NIH)

If you are sad, or think you may have SAD, we hope this info is helpful.  More information may be found in the resources below:

• NIH: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
• Mayo: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
• Mayo:  https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722

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