Understanding Seasonal Depression And Mental Health

What month does SAD start?

Seasonal affective disorder (SAD) can be experienced any time of the year, including the spring and summer months, though it’s most associated with winter in more northern latitudes. Most cases of SAD begin when there is a reduction of sunlight in the autumn and winter, which can result in hormonal shifts as well as disrupting melatonin production. 

Depending on when it’s experienced, SAD can also be called “winter depression,” summer depression,” or “the winter blues.” In many parts of the United States, the negative thoughts and depressive episodes associated with SAD begin to increase sharply following the end of Daylight Saving Time in November. A rarer form of SAD, called summer depression, does not typically occur until late spring and continues until autumn. 

Is SAD the same as seasonal depression?

Seasonal depression and seasonal affective disorder are synonymous.

Is there a way to stop seasonal depression?

Seasonal depression, also called seasonal affective disorder (SAD), can be managed and reduced with a variety of methods. Popular approaches included bright light therapy to stimulate vitamin D production, antidepressants like selective serotonin reuptake inhibitors (SSRIs), and getting daily exercise whenever possible to boost endorphins. 

Eating a healthy and balanced diet can make a difference, as well. Try to avoid very starchy and sweet foods, as these can further contribute to chemical imbalances and may thus exacerbate mental disorders such as SAD, anxiety, major depression, or bipolar disorder. However, it is typically helpful to avoid dietary supplements that claim to treat seasonal affective disorder directly. Many alternative treatments have little evidence supporting their use. While some compounds, such as vitamin D supplements, have some evidence supporting their effectiveness, they should only be used to treat seasonal affective disorder under the supervision of a qualified professional. 

SAD often affects mood and sleep patterns, resulting in trouble sleeping. You may consider taking steps to ensure good sleep hygiene to reduce SAD symptoms, such as avoiding screens before bed and trying to go to bed and wake up around the same time each day.

Sometimes, the help of a doctor or mental health provider may be needed to alleviate and treat SAD. A qualified medical or mental health professional must also diagnose seasonal affective disorder. Working with a qualified professional is likely the most effective way to address the mood changes associated with SAD. They can perform a thorough evaluation to investigate other factors that may be involved, such as other mental health conditions. 

Following an evaluation, a professional can provide a treatment plan that addresses the factors that drive your SAD symptoms. They might recommend psychotherapy (also called talk therapy), lifestyle changes, medications, or coping skills likely to benefit you. They might also recommend other treatments, such as nutritional supplements or light box therapy, which uses a very bright light to encourage vitamin D production.

Is seasonal depression a type of anxiety, and what causes it?

According to the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition, seasonal depression is considered a depressive disorder or mood disorder, not an anxiety disorder, although symptoms of anxiety may be experienced during SAD episodes.

Potential causes of seasonal depression

Doctors and scientists still do not know the exact cause of seasonal depression. Believed factors include reduced sunlight levels, a family history or SAD or other depressive disorders, disruptions to the circadian rhythm as seasons change, serotonin levels, and melatonin levels. If you have other mental disorders such as major depressive disorder, you are also more likely to experience SAD.

One of the primary reasons SAD occurs is thought to be a disruption of the circadian rhythm as seasonal patterns progress. Less daylight triggers the release of a sleep-related hormone earlier in the day, which may disrupt sleep patterns and prevent you from getting enough sleep. Like other mood disorders, such as clinical depression, getting adequate sleep, eating a healthy diet, and getting regular physical activity are all considered necessary to begin functioning properly. In many cases, SAD treated through increased self-care and lifestyle changes can produce improvement on par with other, more intensive treatments.

How long does SAD or seasonal affective disorder last for?

The duration and severity of SAD depends on factors such as the individual’s age, location (living far from the equator), and levels of brain chemicals and vitamin D. Typically, though, SAD is experienced to varying degrees for months at a time until the seasons shift and may repeat in a seasonal pattern. If you experience summer SAD, symptoms will likely begin in early Summer and begin to dissipate as Fall approaches. Winter SAD symptoms, on the other hand, begin during late Fall or early Winter and dissolve with the onset of Spring and increased sunlight.

How can you treat seasonal depression in the winter?

Treatment for seasonal affective disorder (SAD) during the winter season is similar to how other mood disorders are treated throughout the year. It may be treated through approaches such as light therapy, talk therapy, lifestyle changes, medication, or a combination. Commonly, treatment begins by initiating or improving self-care routines.

The National Institute of Mental Health indicates that good self-care is essential to prevent depressive episodes and other adverse feelings associated with mood disorders. Good self-care generally consists of getting enough sleep, eating a healthy diet, and getting regular physical activity. Self-care is not always as easy to maintain during the winter. There is typically less time for outdoor activities, sleep disturbances are common, and increased carbohydrate cravings may make it harder to maintain a healthy diet.

Regardless of the specific season, it is often helpful to work with qualified professionals when managing your SAD. The common symptoms of SAD, such as feeling sad, a decreased sex drive, and reduced motivation, can also occur with other disorders. If you seek treatment from a professional, they can likely evaluate underlying factors and recommend strategies that are likely to succeed. 

What is the best medication for seasonal depression or SAD?

In some cases, a doctor may recommend antidepressant medications for SAD such as selective serotonin reuptake inhibitors (SSRIs), but different people may benefit from different approaches. Be sure to consult with a medical professional regarding medication.

Who is most at risk for seasonal depression?

Seasonal affective disorder is listed as a mood disorder in the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition. Like other mood disorders, those who are isolated, lack coping skills, or are diagnosed with other mental health concerns, like substance abuse, are significantly more likely to develop SAD. Women are also at a higher risk of developing the condition than men. As one might expect, SAD tends to be restricted to geographical regions that experience shorter daylight hours in the winter; those in Alaska are less likely to be diagnosed than those in the Caribbean. Finally, SAD likely has a genetic component, and a relative with SAD or any other mental disorder raises the risk. 

Does taking vitamin D help with seasonal depression?

There is some evidence to suggest that taking vitamin D can reduce the severity of seasonal depression symptoms. However, no evidence indicates vitamin D is useful as a standalone treatment. If vitamin D or any other supplement is used to treat seasonal depression, it should be done under the supervision of a medical professional and as part of a comprehensive treatment plan. A medical professional can order a blood test to determine if vitamin D would be appropriate. 

What month is seasonal depression the worst?

Seasonal depression tends to begin at about the same time each year. Typically, symptoms begin in the early days of winter, when daylight begins to shorten. However, the severity of symptoms may vary from person to person. Many people report the most severe impacts during the darkest part of Winter, which begin to alleviate around mid-February to mid-March, depending on the region. Other factors, such as access to social interactions, self-care routines, and coping skills, likely considerably modify the severity of symptoms.