Are You SAD? Seasonal Affective Disorder: Who it Affects and How to Combat It

Seasonal Affective Disorder is a type of major depression with a seasonal pattern that affects most people in winter, but it can happen at any time of year. 

Winter can bring snowflakes, snowmen, peace, joy, and good tidings. But for people with Seasonal Affective Disorder (SAD), winter can also bring serious depression. Each year, around 5% of people in the US experience SAD. This is more than just a case of the blahs and can have a major impact on a person’s ability to function.

Studies show that people with this disorder are at risk when there is less sunlight. Some produce more melatonin than their bodies need, making them sleepy. Others don’t produce enough serotonin or Vitamin D, and the decrease in sunlight exacerbates the problem. Still others are affected when their internal clock (circadian rhythm) is thrown out of whack. 

Who is at risk? 

• 80% of those who have SAD are women. 
• Most symptoms appear between ages 20 and 30, though some may appear earlier. 
• Depending on geographic region, SAD affects from 0-10% of the population. Those further from the equator are at higher risk.
• Those who already have a depressive disorder (or a family member who does) are more likely to be affected.

Are you struggling with SAD? 

Take our quiz. This exercise is confidential and for your reference only. No information is stored or shared. 

Check each box below that applies to you. 

In the past two weeks, I have:

• felt sad for no apparent reason 
• had a hard time laughing at or enjoying things I usually find pleasure in
• struggled with maintaining my weight (gaining or losing significant weight)
• had trouble sleeping (falling/staying asleep or sleeping too much)
• felt like I am moving more slowly than usual
• had low energy for more than half the days
• felt worthless or guilty for no apparent reason
• had a difficult time making decisions
• had thoughts to harm myself or end my life

If you checked more than half of these statements, you may want to reach out to your doctor or counselor about Seasonal Affective Disorder.

Symptoms of SAD:

1. anxiety
2. low energy, sleepiness despite getting plenty of rest, sleep problems
3. withdrawal
4. feeling of sadness, worthlessness, guilt, or having a depressed mood
5. difficulty thinking, concentrating, or making decisions
6. loss of interest in things that usually bring pleasure
7. changes in appetite (often overeating/craving carbs)
8. weight gain
9. increase in purposeless physical activity (pacing, handwringing)
10. slowed movement or speech
11. social problems
12. sexual problems, loss of libido
13. thoughts of death or suicide

Treatments for SAD

Several treatments are available for SAD, including:

1. Light Therapy: Sitting in front of a light box 20 minutes a day can give your body the nutrients it normally gets from the sun. 

1. Counseling/Therapy: A mental health professional can help you recognize negative thought patterns and retrain them.
    
2. Vitamin D: Reach out to your doctor to test your vitamin D levels and take a supplement when needed. 
    
3. Medication: Your doctor may prescribe other medications to help balance your hormones and take the edge off your depression.

Ways to Be Proactive:

In addition to the treatments listed above, here are some other things you can do to stay proactive:  

• Get good sleep. Learn about healthy sleep habits, figure out what changes you need to make, and then keep a routine year-round.
• Get moving. Do your best to stay active, especially during daylight hours. Move your body. Take daily walks. Ride your bike. Stretch. Try doing Pilates or yoga. Join an exercise class. 
• Get more sun. Go outside. Schedule errands when the sun is out. Read a book on your patio. Even sitting by a sunny window can help. 
• Get connected. Try not to isolate.  Spend time with other people. Build a support system. 

Keep in Mind

If your winter blahs last more than a few days or become severe enough to affect your normal routines, reach out to your doctor, a mental health professional therapist, or your EAP for help. An official diagnosis may come when a person has been affected the same way for at least two years in a row, so it’s important to document your symptoms. Remember, this disorder (and many depressive disorders) are often a matter of genetics, hormones, and other factors, and it can happen to anyone. But with the proper diagnosis and treatment, you can get through the winter and all year long.

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