(Editor’s Note: If you have negative thoughts or suicidal feelings, resources are available to help. In the US, call the Suicide and Crisis Lifeline at 988; in the UK, call the Samaritans at 116 123; and in Australia, call Lifeline at 13 11 14. Additionally, you can find help at these 13 suicide and crisis intervention hotlines.)
In the Northern Hemisphere, it’s getting colder and darker earlier outside. As a result, you’re less likely to spend time outside to get some sun, so it’s easy to be moody during this time of the year.
Seasonal affective disorder (SAD), or seasonal depression, is more than just the typical “winter blues.” While it’s most common in the darker winter months, it can happen during any season. According to the Mayo Clinic, SAD symptoms can include fatigue, listlessness, poor focus, low motivation, oversleeping, weight gain, and even feelings of hopelessness or suicidal ideation.
It’s a condition that affects millions of people. For instance, researchers at Boston University estimate that 10 million Americans experience SAD, with women being four times more likely to be diagnosed than men.
If you or a loved one is experiencing SAD, know that you’re not alone. Here’s what you need to know.
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What is seasonal affective disorder?
SAD is a form of depression that tends to affect people during the winter months, according to Malin McKinley, a psychotherapist based in Agoura Hills, California.
“Although the causes of SAD are unknown, the disorder has been linked to biochemical imbalances in the brain due to a decrease in both daylight and sunlight during the winter months,” McKinley said. “Symptoms are most common November to April and can vary from mild to severe.”
Read more: How to Deal with the End of Daylight Saving Time
Although anyone can experience SAD, seasonal depression in the US tends to affect people more in the Pacific Northwest, Alaska, the Northeast and other regions that experience colder winters. It’s also more common among people with a history of depression.
Some people with SAD can experience the reverse in spring and early summer — a manic phase when the days are longer.
What are the symptoms of seasonal depression?
- Depression
- Negative thoughts
- Fatigue
- Listlessness
- Hypersomnia (sleeping too much)
- Increased intake of carbohydrates/weight gain
- Social withdrawal/hibernating
How to treat seasonal affective disorder
If you have a history of depression or bipolar disorder, a healthy and active lifestyle is essential to minimizing the impact of SAD. Exercise, in particular, can ease symptoms of depression.
“Changing certain behaviors that exacerbate depression or SAD will reduce the chances of developing SAD [or] depression,” New York therapist Amy Cirbus said. “For example, staying active despite lacking the motivation, exercising and eating healthy — even when you are not hungry. It is also important to reach out for support.”
McKinley added that lifestyle changes — including 30 minutes of exercise a day, going outside to obtain sunlight, getting adequate sleep, eating healthy and avoiding drugs and alcohol — can also help.
“Decreasing screen time, meditating and connecting with loved ones are [also] great ways to increase emotional well-being and decrease symptoms,” he added.
Read more: Try Light Therapy to Manage Seasonal Affective Disorder
6 Tips for managing seasonal affective disorder
There are also some basic steps you can take to address seasonal depression.
1. Follow a routine
“With SAD there is the tendency to want to stay home and isolate as the lack of sunlight might make a person less motivated to get out,” Cirbus said. “This can cause other strong feelings, which only add to the reason for not wanting to get out, leaving a person stuck in a vicious cycle. So creating a routine that ensures a person has activities during the day, support and self-care are all very important.”
2. Find your triggers
When you experience depression, you often have common triggers that can send you into a negative place or an emotional low. Find what those are, like scrolling social media or watching the news, and limit those as much as possible.
“Finding out what your triggers are and being able to have a plan so you know what to do when you’re triggered [is helpful],” Johnson said.
3. Try light therapy
Light therapy can help combat seasonal depression.
Getting outside for at least 20 to 30 minutes a day is ideal. But, if you don’t have a lot of sun where you live or your schedule keeps you indoors a lot, a light therapy device is a relatively inexpensive solution.
“Sitting 20 to 90 minutes in front of a lightbox specially designed for light therapy has shown to be effective within weeks,” McKinley said. “The light stimulates pathways in the brain that controls sleep and helps regulate mood.”
This is especially helpful if you frequently drive at night.
Read on: How Light Therapy Can Help Fight Jet Lag, Insomnia and Depression
Increasing light exposure, even from an artificial source, can help some people alleviate or prevent symptoms, according to the Mayo Clinic. Light exposure affects the body’s ability to produce certain hormones and helps regulate the circadian rhythm — both of which are important for overall health, sleep and mood regulation.
4. Maintain your mental and physical health
Making an effort to get enough sleep, exercise regularly, stay hydrated and eat healthy, balanced meals will all support your overall physical and mental health. Don’t hesitate to reach out to friends and family when you’re feeling down. Emotional support, connection and a sense of community are important for helping you feel your best.
If you think your ability to get through the day, focus on work and maintain relationships is being impacted by SAD, see a licensed healthcare provider. Talk therapy can also help.
5. Be sure to get enough vitamin D
Vitamin D helps regulate the release of neurotransmitters (like serotonin, commonly known as a happy hormone), which can help manage your mood. A vitamin D deficiency has been linked to an increased risk of depression, anxiety and cognitive decline. You can get enough vitamin D by getting 10 to 30 minutes of daily sun exposure, through a supplement or eating vitamin D-rich foods like salmon, eggs or mushrooms.
6. Seek professional help
SAD is a type of depression, so it needs to be diagnosed by a mental health care provider. Talking to a professional who specializes in mental health disorders can help you tailor a treatment plan that works best for your symptoms and lifestyle. If a mental health professional isn’t available near you, there a plenty of therapy apps that match you with a therapist based on your answers to a questionnaire.
Even though talking to a professional is highly encouraged and the best way to treat depression, there are alternative ways to boost your mental health without therapy like journaling, meditation, breathing exercises and exercising.
