Seasonal Affective Disorder Symptoms And Ways To Improve Mental Health

Have you ever noticed feeling particularly sad and blue only during certain times of the year? You might be experiencing seasonal affective disorder (SAD) or seasonal depression, which is more common than you may realize. With SAD, symptoms of depression tend to develop during late fall or early winter, when sunlight is scarcer. Read on to learn about seasonal affective disorder symptoms, how this condition can differ from a major depressive disorder, and how it can be treated.

Seasonal affective disorder vs. major depression: What’s the difference?

Seasonal affective disorder (SAD) is a type of depression, with symptoms that mimic those of major depressive disorder. Like individuals with major depressive disorder, people with SAD experience low mood, loss of interest, fatigue, and several other mental and physical symptoms.

Major depression and seasonal affective disorder symptoms

Common symptoms that you may see in both seasonal affective disorder and major depression:

• A low mood such as sadness, irritability, hopelessness, worthlessness, etc. that occurs every day for most of the day
• A loss of interest or pleasure in activities and hobbies
• Appetite changes that can result in weight loss or gain
• Sleep difficulties like insomnia or hypersomnia
• Fatigue and restlessness can also cause concentration problems
• Self-harm or suicidal ideation

If you or someone you know is struggling or in crisis, help is available. Text or call 988 or chat 988lifeline.org. Support is available 24/7. If you are experiencing trauma, support is available.

What makes seasonal depression different is that it only happens during certain seasons, usually in the fall or winter, but it has been known to occur in the summer as well. This time component is the main aspect that separates the two mental health conditions.

There also may be some patterns regarding the symptoms of SAD as well; for example, those who struggle with the winter pattern of seasonal depression may be more likely to have low energy, oversleep, overeat, gain weight, or become socially withdrawn. 

Having low energy and becoming easily fatigued is a frequently cited symptom for those with any kind of depression. Still, during the winter, the darkness may stimulate the production of melatonin, which can result in sleepiness. 

On the other hand, for the less common summer patterns, individuals might be more likely to feel anxious and agitated, have trouble falling asleep, and have weaker appetites that lead to weight loss. 

Another factor that can make seasonal affective disorder (SAD) different from major depression in the diagnostic process is observing how long the issue has been going on. To get a diagnosis for major depression, the patient must have experienced it for at least two weeks, whereas for seasonal affective disorder, it must be two years for an official diagnosis takes place.

Doctors will try to rule out other causes for your depression, such as environmental causes or whether you’re experiencing a shorter depressive episode that can be commonly seen in bipolar disorder, for example. However, even if this seems all new to you, and you are unsure if you’ve been experiencing SAD symptoms for two years, help is available; you can be treated for major depression if you’ve been living with symptoms for as little as two weeks.

It’s also worth noting that certain treatment protocols can be different in seasonal affective disorder than in major depression, and those who suspect they have seasonal depression may benefit from treatments such as light therapy and vitamin D supplementation.

Who does seasonal affective disorder (SAD) affect?

Major depression is one of the most common mental health concerns and affects around 264 million people around the world. Although seasonal affective disorder (SAD) affects fewer people because it is much more specific than a major depressive disorder, it is still prevalent. 

Those who live farthest away from the equator

SAD during summer months

Since the disorder is mainly connected to a lack of light, people often notice that their symptoms ease up after a few months once the season that is causing the depression passes. However, in some places in the U.S., it can last up to 40% of the year. Those who have a seasonal affective disorder that is tied to the summer months, longer days, and too much sunlight can also be problematic and aggravate the condition. Heat and humidity can also be stressors as well.

Nonetheless, although SAD is more temporary than year-round forms of depression, its symptoms can be just as severe, just like they can be in major depression and bipolar disorder. Many people may notice that their productivity can take a turn for the worse, and their relationships may suffer. Still, others may also experience the less severe “winter blues.”

Young adults and women

In addition to primarily occurring in areas that are prone to less sunlight during seasons, there are a few other risk factors for seasonal affective disorder (SAD). For example, young adults are more likely to have SAD symptoms, and out of them, women are four times more likely to be diagnosed. Seasonal affective disorder can also run in families that have a history of depression. 

Finding help for seasonal affective disorder symptoms

Treatment for SAD symptoms may have similarities with treating major depression symptoms. Still, due to its emphasis on light, there might be additional health care options for those with seasonal affective disorder.

Medication

Medication, such as antidepressants can be very useful in the treatment of SAD symptoms because neurotransmitters, like serotonin, can be the root cause of the condition. It’s believed that around 5 percent of people with seasonal affective disorder have more serotonin transporter protein, which means that there is less serotonin in the synapses.

Antidepressants, like SSRIs, must be prescribed by a doctor and often take at least a few weeks to work, so even though seasonal affective disorder can pass with time, people who take antidepressants can still find some relief for the time they do have the condition.

Please do not begin or cease the use of medication without the supervision, help, and diagnosis of a qualified medical doctor.

Mental health therapy

Psychotherapy can be an excellent route to go no matter which type of depression a person is dealing with, whether it’s a seasonal affective disorder (SAD) or a depressive episode occurring in bipolar disorder. CBT, or cognitive behavioral therapy, is a popular method of talk therapy, and it has treated many different mental health conditions. Through CBT, mental health professionals can help participants understand how negative thoughts may contribute to certain symptoms of SAD.

Some counselors and therapists specialize in helping people overcome depression. At BetterHelp, online sessions from licensed professionals are available to you. The qualified therapists and counselors at BetterHelp can help you get on the road to taking back your life. In addition to recognizing the negative thoughts and behaviors associated with depression, a therapist can also provide you with strategies that you can use specifically during the season that can cause depression.

Light therapy

Another type of treatment that can benefit patients with seasonal affective disorder is light therapy, also called bright light therapy, which uses a light box that aims to replace the natural daylight that is lost during the winter months. Usually, light therapy treatment can start in the fall and last until the spring, and it may be recommended that a light box be used early in the morning. It might not cure SAD, but it can potentially reduce symptoms and may give the patient more energy.

Lastly, the sun is a significant natural source of vitamin D, and those who live in areas with a lack of sunlight can often be deficient in vitamin D, research shows that there may be a connection between this vitamin and depression. If you are unable to get enough sunlight, you can still get vitamin D from some foods that are fortified with it, or you can benefit from a daily multivitamin, which can give you the adequate dose that you need.

Combination of treatments

People who successfully treat their depression typically use a combination of treatments, namely medication, and psychotherapy; however, those who have SAD symptoms can take advantage of all four of these above-mentioned methods and increase their chances of success.