Seasonal Affective Disorder (SAD) is a type of depression that emerges with the changing seasons, typically starting in late autumn and continuing through winter. People experiencing SAD often report symptoms like sadness, low mood, and a noticeable dip in energy levels during these colder, darker months. Although the exact cause remains unknown, experts believe the reduced sunlight in winter disrupts internal body rhythms, affecting mood-regulating hormones like serotonin and melatonin, leading to seasonal depression.
If you’re feeling persistently low or experiencing mood swings in winter, you may be among the many affected by seasonal affective disorder. Fortunately, there are ways to manage SAD and help brighten your mood.
Signs of Seasonal Affective Disorder
The symptoms of SAD are similar to those of major depression but follow a seasonal pattern, meaning that you start to get better in the spring and summer months. Symptoms often include (Field, 2024):
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- Persistent sadness or low mood
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- Loss of interest in activities once enjoyed
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- Low energy and fatigue
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- Difficulty concentrating
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- Changes in sleep, often sleeping more
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- Changes in appetite, especially craving carbohydrates
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- Feelings of hopelessness
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- These feelings of sadness and low mood can become overwhelming, affecting both personal and professional life. Recognising the signs is the first step to finding effective ways to cope.
Coping Strategies for Seasonal Affective Disorder
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- Light Therapy: Exposure to bright light can be an effective way to combat seasonal affective disorder. Special light boxes that mimic natural sunlight can help reset the body’s internal clock, boosting mood and energy levels. Aim for 20-30 minutes of light therapy in the morning using 2,000 and 10,000 lux (intensity) (Field, 2024).
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- Maintain a Routine: Establishing a regular routine can be incredibly helpful in managing SAD. Try to stick to a consistent sleep schedule, engage in regular physical activity, and set small daily goals to create a sense of achievement and purpose.
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- Get Outside: Although it’s colder, spending time outdoors can lift your spirits. Sunlight, even when limited, can increase a sense of wellbeing and improve mood. Try to go for a short walk or sit near a sunny window when possible.
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- Exercise Regularly: Physical activity, particularly aerobic exercise, has been shown to reduce symptoms of depression and improve energy levels. Aim for at least 30 minutes of moderate exercise most days of the week.
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- Seek Support: Talking with friends, family, or a mental health professional can help process feelings of sadness and depression. Therapies like cognitive-behavioural therapy (CBT) (Field, 2024) are also effective in treating seasonal affective disorder.
Seasonal Affective Disorder can be challenging, but with the right coping strategies, it’s possible to maintain a healthy, balanced mood during winter. If feelings of sadness and low mood persist, reach out to a mental health professional for further support.
References
Field, T. (2024). Seasonal Affective Disorder: A Narrative Review. Journal of Clinical Psychology and Neurology, [online] pp.1–2. https://doi.org/10.61440/jcpn.2024.v2.14.
