Seasonal Affective Disorder (SAD) is a form of depression that occurs during a particular season. During fall or winter, people with SAD experience signs of depression as daylight hours decrease. As the days become longer again, the symptoms diminish.
SAD is more than just feeling down during the winter season or the “winter blues”. It’s a legitimate mental health disorder that can go on for weeks or months if left untreated.
Daylight impacts the brain’s serotonin and melatonin levels. On sunny days, the brain produces higher levels of serotonin, increasing feelings of joy and overall wellness. The opposite – low levels – cause depression. When it’s dark, the brain increases production of melatonin, which results in drowsiness and less energy.
When someone has SAD, they might:
–Withdraw from social interactions and no longer find pleasure in previously enjoyed activities. It feels like someone’s energy has suddenly drained.
–Desire for comfort foods, like pasta, bread, and sugar, is strong. A lack of fresh fruits, vegetables, whole grains, and an excess of unhealthy calories can cause fatigue, resulting in increased sleepiness and weight gain.
–Experience feelings of anxiety, irritability, difficulty sleeping, or reduced appetite.
SAD can develop at any point in a person’s life, but it commonly begins in individuals aged between 18 and 30. The best and most effective treatment for Seasonal Affective Disorder is light therapy. During this therapy, you position yourself a short distance away from a specific lightbox to receive exposure to intense light within the first hour of waking up daily. This imitates the natural light outside and seems to trigger a shift in mood-related brain chemicals.
While the season changing has a huge impact on mental health, social media can worsen the feelings of anxiety, depression, and loneliness. During winter and fall, teens tend to isolate themselves and spend more time online. Research from the University of Pittsburgh and West Virginia University shows that using social media is negatively associated with increased feelings of loneliness and depression.
Self-care is important when treating SAD. Exercising regularly, getting more fresh air, regularizing your sleep patterns, and spending less time on your phone are all ways to take care of yourself when experiencing SAD.
If left untreated, Seasonal Affective Disorder can get worse and lead to various issues in emotions, behavior, and health, impacting all aspects of a person’s life. It can lead to an increase or decrease in weight, changes in appetite, difficulty falling asleep or staying asleep, or experiencing excessive sleep. It can also become long-term depression or bipolar disorder.
