Find Relief From Symptoms Of Depression
It can be normal to experience ups and downs throughout the year. Less daylight and colder weather can cause people to feel the “winter blues” during the winter months, which is natural. However, some individuals may be happy and well-adjusted for most of the year, suddenly experiencing a severe shift to depression when the seasons change. If you have been experiencing this pattern of depressive symptoms, you might be living with seasonal affective disorder (SAD). According to the DSM-5, SAD is a type of mood disorder that includes symptoms of depression. This condition can affect anyone and often occurs during the fall and winter.
What are the symptoms of seasonal affective disorder?
By learning more about the symptoms of seasonal affective disorder (SAD), you may better understand if they apply to you. Are you often more fatigued in the cold winter months? Do you stop going out and meeting with friends after fall ends? Have you noticed when the winter comes, you tend to eat more carbohydrates? These symptoms are signs of SAD.
Symptoms of SAD often mimic the symptoms of major depressive disorder
Seasonal affective disorder (SAD) is a type of depression (one of several mood disorders). The symptoms of this depressive disorder can be mild or severe but often mimic the symptoms of major depressive disorder (MDD), also known as clinical depression. The only difference between these conditions is how long they last and why they occur. SAD often goes away after the inciting season ends.
The seasonal shift can also have an impact on people living with existing mental health conditions. For people living with bipolar disorder, episodes of depression and mania may be linked to a specific season. For example, they may experience depression in the winter months, and mania in the summer.
Feelings of sadness, loss of interest, and other symptoms of SAD
Seasonal affective disorder most commonly appears between the ages of 18 to 30. According to the American Psychological Association (APA), the symptoms of SAD include the following:
- Sadness or a depressed mood arising at the change of seasons
- Loss of interest in previously enjoyed activities
- Changes in appetite
- Changes in sleeping habits, often sleeping more than usual
- Increased fatigue and energy loss despite sleeping more
- Increased restlessness or slowed speech
- Thoughts of worthlessness or hopelessness
- Guilt and shame
- Difficulty thinking, focusing, and making decisions
- Thoughts of suicide
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
How to get relief from SAD
If you've been experiencing seasonal affective disorder (SAD) symptoms but don't have a name for the cause, getting a diagnosis may be the first step to understanding the types of treatment available for your condition. Two common types of treatment for SAD are light therapy and psychotherapy. Your physician can review your medical history to advise the best course of treatment for you.
Light therapy as a treatment for seasonal affect disorder
Studies have shown that light therapy improves depression scores for people with seasonal affective disorder (SAD). Lightboxes may also improve symptoms of other types of depression, sleep disorders, dementia, jet lag, and other conditions. Lightboxes can also be helpful for workers who are trying to adjust to a night work schedule.
Is light therapy safe?
By getting the proper lightbox, light therapy for depression is safe. However, there may be a few side effects connected with this treatment, so it can be essential to use light therapy alongside other types of treatment, such as psychotherapy. Lightboxes are safe for pregnant and nursing parents who experience SAD.
How does light therapy work?
A benefit of light therapy is that it often works quickly. You may experience relief from seasonal affective disorder (SAD) within just a few days of starting treatment. However, it can take up to a few weeks for some people. Those who try this treatment may find that light therapy eases the symptoms, boosts their energy levels, and increases positive self-talk.
Be aware that light therapy for skin conditions is different than SAD. Light therapy treatment for SAD should filter out as much UV light as possible because it can damage your eyes and skin. For this reason, do not substitute a tanning bed for light therapy for SAD, as it gives off the wrong light and may damage your skin.
A light therapy box gives off a bright light mimicking the sun's natural healing properties. Place it near where you sit or work and turn it on. Researchers believe that lightboxes relieve symptoms of SAD because they affect chemicals in the brain linked to mood and sleep.
Are there risks of light therapy for SAD treatment?
As with any health treatment plan, ask your doctor about the potential side effects of light therapy. The most common side effects may include strained eyes, headache, nausea, and irritability. Some people living with bipolar disorder may find that lightbox therapy increases mania, euphoria, or hyperactivity symptoms. Work with your physician if you have been diagnosed with bipolar disorder and suspect that you also have seasonal affective disorder (SAD).
The side effects of light therapy are often mild and disappear after a few days. In addition, there may be ways to reduce the risks of using light therapy. You can move farther from the lightbox, decrease your treatment time, or take a few breaks during long sessions. It may also help to change the time of day you use light therapy.
People with SAD often find it best to use light therapy while under their doctor's care. Your doctor may be able to provide you with recommendations for a reasonably priced, quality lightbox. Your lightbox for SAD must have around 10,000 lux of light and be a type that mimics outdoor light. Boxes with less light or too much light may be harmful or ineffective.
Before starting light therapy, talk with your doctor about any current medications or herbal remedies you may be taking that could increase your sensitivity to light. In addition, advise your physician of any eye conditions that might make your eyes vulnerable to light damage.
How to start light therapy
For those who get seasonal affective disorder (SAD) symptoms in the fall and winter, the best time to begin using a light therapy box may be when the weather gets cloudier in your city. Treatment may work best when you use the light therapy box until spring or when the sunlight returns. Stay in communication with your doctor regarding the appearance and severity of symptoms to adjust the timing and duration of light therapy if needed.
Light therapy for SAD is most effective when your light therapy box has the right combination of intensity, duration, and timing. The light needs to reach your eyes indirectly. Exposing just your skin may not be as effective.
In addition, you may not have to take time out of your day to dedicate to light therapy treatment. Instead, set your light box on a table or desk in your home or office. During the treatment, you can read, use your computer, write, watch TV, eat, or talk on the phone you sit close enough to get the benefits of the light.
The intensity of your lightbox is recorded in lux, which is the measurement of light that reaches your skin. The typical recommendation for SAD is to use a lightbox with 10,000 lux and place it about 16 to 24 inches from your face. Using your light box for 20 to 30 minutes per day is recommended. Light therapy boxes with lower lux levels may work but require longer sessions. In addition, your light therapy may be more effective if you start in the morning.
The effectiveness of light therapy for other mental disorders
Light therapy has proven to be effective in treating seasonal affective disorder (SAD). In addition to SAD, bright light therapy can also be used as a treatment for perinatal depression, ADHD, eating disorders, and non-seasonal unipolar major depression.
Psychotherapy for treating SAD and other mental disorders
Although light therapy can be effective, people with seasonal affective disorder (SAD) may find further relief by attending psychotherapy with a licensed therapist. Therapists commonly use a type of therapy called cognitive-behavioral therapy (CBT) to treat depressive disorders and other mental health disorders. During treatment, your therapist may guide you in addressing maladaptive thoughts and behaviors alongside strategies for coping during the winter months.
Some people with depression may struggle to find time for therapy or have difficulty getting out of bed in the winter. In these cases, you can find therapy for SAD online through platforms like BetterHelp. Online therapy is more convenient, as you can attend sessions from home. In addition, you can choose between phone, video, or live chat sessions.
Effectiveness of online therapy to reduce symptoms of depression and other mental health issues
Studies back up the effectiveness of online therapy for depression. One study found that online CBT could achieve significantly positive results for people living with depressive disorders, generalized anxiety disorder, and social anxiety disorder. The results were comparable with in-person treatment outcomes.
Takeaway
When does SAD start?
Most often, SAD begins to occur in late fall or when winter starts and there is less sunlight available for vitamin D synthesis. However, some individuals experience SAD in the spring and early summer months. These may also be called winter depression and summer depression, respectively. SAD can reoccur at about the same times of year each year.
What are the physical symptoms of SAD?
The American Psychiatric Association lists the following as symptoms of seasonal affective disorder:
- Sadness or a depressed mood arising at the change of seasons
- Less interest in previously enjoyed activities
- Decreased or increased appetite
- Weight loss or weight gain
- Changes in sleeping habits, often sleeping more than usual
- Increased fatigue and energy loss despite sleeping more
- Trouble sleeping
- Increased restlessness or slowed speech
- Thoughts of worthlessness or hopelessness
- Guilt and shame
- Difficulty thinking, focusing, and making decisions
- Thoughts of suicide*
*If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Crisis Lifeline at 988 or text 988 to talk to a crisis provider over SMS. They are available 24/7 to offer support. 988 also offers an online chat for those with an internet connection.
How is SAD diagnosed as a mental health disorder?
To diagnose SAD, a doctor or psychiatrist will go through your medical history and conduct a psychiatric evaluation. You may be asked to fill out a questionnaire that the doctor can then assess and score. You may be asked to undergo other exams such as a blood test to ensure that the cause isn’t your thyroid or something else.
Is SAD a type of depression?
SAD is a type of major depression that is related to the time of year and changes in seasons. Like all types of depression, it is considered a mood disorder as it affects mood.
How long does SAD last?
SAD can last for weeks or months, typically during the winter months (sometimes called the winter blues) or the spring and summer months (sometimes called summer depression). A characteristic of SAD is that it tends to return yearly during about the same time. According to Mayo Health, SAD on average lasts about five months out of the year.
What happens during SAD?
Seasonal affective disorder is a result of reduced sunlight affecting chemical and hormone levels in the body. UV light (either from sunlight or a light therapy lamp) helps the body to create and utilize vitamin D, an important component of physical and mental health. Lifestyle habits like substance abuse or poor diet can contribute. When SAD occurs, the following symptoms may be present in day to day life:
- Persistently feeling down or sad
- Losing interest in things you would normally enjoy, such as hobbies and social activities
- Sleep disturbances, which could include hypersomnia (sleeping too much) or insomnia (difficulty falling asleep)
- Feeling persistently tired and fatigued, including feeling a loss of energy nearly every day of the affected months
- Difficulty concentrating
- Feelings of worthlessness
- Weight changes, including weight gain or weight loss
- Suicidal ideation
Does SAD cause pain?
Like other forms of depression, SAD symptoms may include body aches and pains, muscle fatigue and soreness, headaches, and gastrointestinal discomfort or disturbance.
What are the 5 signs of mental illness?
Five primary indicators of mental illness include:
- Constant anxiety, worry, or unhappiness
- Frequent mood changes
- Social withdrawal
- Dramatic changes in eating or sleeping habits
- Long-lasting sadness or irritability
How do you control sadness?
Sadness, whether due to circumstances or a mental health disorder, can be managed. Self-help techniques include practicing mindfulness, doing guided meditations, deep breathing exercises, journaling, being open about it with trusted loved ones, eating a balanced diet, getting adequate exercise and sunlight, and self-care like taking a hot bath or playing a video game you enjoy. If sadness is getting in the way of your life, you may want to consider seeking out a mental health professional such as a therapist to get to the root of the issue and work through it.
What are 5 of the possible symptoms of depression or major depressive disorder?
A person with depression experiences a feeling of sadness, irritability, emptiness, loss of interest in activities, and constant tiredness. Other symptoms can include difficulty concentrating, hopelessness about the future, low self-worth, and thoughts of suicide. A person can overcome the symptoms of depression with proper support, treatment, and medication.
Can a person with depression symptoms live a normal life?
Depression is a mental health disorder affecting many. With proper diagnosis and treatment, people with depression will be able to overcome their symptoms and regain control of their lives.
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