Seasonal affective disorder (SAD), also known as seasonal depression, is a type of mood disorder that occurs cyclically—typically during the fall and winter months when there is less sunlight, the days are shorter, and we generally spend more time inside. Most folks who experience SAD tend to feel sadness, hopelessness, and fatigue and notice changes in sleep and appetite. It can negatively impact a person's quality of life and decrease functioning during these seasons; however, there are various ways to prevent and treat SAD, both through lifestyle adjustments and professional interventions.
WHAT IS SEASONAL AFFECTIVE DISORDER?
To understand how to prevent and treat SAD, it's important to recognise its underlying causes and symptoms. The main factors contributing to SAD include reduced exposure to natural sunlight, changes in hormone levels, and imbalanced neurotransmitters. Experiencing periods of reduced exposure to natural sunlight can disrupt the body's internal clock (circadian rhythm) and affect the production of serotonin and melatonin—neurotransmitters that regulate mood and sleep. This change in melatonin levels, typically an increase due to decreased daylight, can leave us feeling drowsy, lethargic, and lazy, even in the morning or at midday. A reduction in serotonin—our “feel good” neurotransmitter at normal levels—is responsible for feelings of anxiety and depression. It’s often the molecule influenced by pharmaceutical medications for these conditions.
WHAT DOES SAD FEEL LIKE?
While every individual’s experience of SAD can vary, it’s not uncommon to experience some, or all, of the following symptoms:
- persistent feelings of sadness, hopelessness, irritability, and anxiety
- impaired concentration, memory, and decision-making abilities, ultimately affecting daily functioning and productivity
- changes in appetite
- weight gain or loss
- low energy levels
- increased sensitivity to cold
- disrupted social relationships and decreased social engagement
- feelings of isolation and loneliness
PREVENTION of SAD
Maximise exposure to natural sunlight by spending time outdoors during daylight hours and keeping your home and workspaces well lit. Take walks, exercise outdoors, keep blinds and curtains open, and move light therapy devices into your workspace. These devices are safe to use during the day, but do not orient the lightbox directly into your eyes to prevent eye strain.
Exercise & Diet
Prioritise regular exercise. You don’t need to buy a fancy gym membership or make a big plan. It can be as simple as getting out for a daily walk during your lunch break, or taking the stairs each time you arrive at and leave home or work. Following a balanced diet with plenty of healthy fat, fibre, and protein is important too. Focus on getting colourful whole foods that are in season. Switch to frozen veggies if you don’t like in-season options, and opt for lean meat, fish, and poultry over red meat.
Sleep
High-quality sleep is important and should not be supplemented or medicated; it’s earned with dedication to a consistent and proper routine of sleep hygiene, relaxation techniques, and bedtime activities. Ensure you are going to bed and waking up at the same time every day—even on the weekends. Keep your bedroom cool and dark, ensure your bed and pillows are comfortable, and keep technology out of your bedroom. Concentrate on building a daily practice of stress reduction and mindfulness activities, as they can allow you to reflect on your day, plan for tomorrow, and downregulate your nervous system as you prepare to rest.
TREATMENT APPROACHES
CBT
Cognitive behavioural therapy (CBT) is a type of psychotherapy that supports individuals in identifying and changing negative thought patterns and behaviours contributing to SAD (and many other conditions). It can provide coping strategies and tools to manage symptoms effectively. CBT can be completed in person (one-on-one), virtually, or via various self-paced courses online and within mobile phone applications. Psychoeducation and support groups specific to SAD can also provide valuable information, peer support, and coping strategies. You are most likely to find these types of groups online, though there may be one in your community.
Light Therapy
Daily light therapy, also known as phototherapy, is exposure to a bright lightbox that mimics natural sunlight but does not contain UVA/UVB rays. This therapy can help to regulate circadian rhythms and improve mood by promoting wakefulness, especially when mornings are dark. It’s essential to use a lightbox specifically designed for SAD treatment and follow a consistent schedule.
- Morning is the best time of day to participate in light therapy.
- Build up from 15 to 30 minutes over time to avoid eye strain.
- Look for a lightbox that offers 10,000 lux (a measurement of light intensity) for optimal success.
Optimising Vitamins & Minerals
Since reduced sunlight exposure can lead to vitamin D deficiency, supplementation may be beneficial, especially for individuals with low vitamin D levels. While small doses of vitamin D are safe for the general population (1000–2500 IU), higher dosing, even for a short time should only be done following a blood test and under the guidance of a licensed healthcare professional. Other vitamins and minerals that can contribute to changes in mood include various B vitamins (especially vitamin B12 and folate), zinc and iron, and omega-3 fatty acids.
Herbs
Several herbs have shown success in alleviating symptoms of depression by supporting mood regulation and reducing stress. St. John's Wort, a well-known herbal remedy, has been well-studied for its antidepressant effects, although it may interact with certain medications and should only be used under medical supervision. Another herb, Rhodiola rosea, has adaptogenic properties that can help the body cope with stress and fatigue, possibly benefiting individuals with SAD. Other herbs like lavender, lemon balm, and chamomile are well known for their calming and anxiolytic properties, supporting relaxation and emotional balance. While herbal remedies can be a valuable adjunct to SAD management, it's important to consult a healthcare professional before incorporating them into treatment plans to ensure safety and efficacy.
Medication
In some cases, healthcare providers may prescribe antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), to help regulate neurotransmitter levels and alleviate depressive symptoms. Sometimes these medications are used only during the fall and winter, while in other cases, the healthcare provider and patient may choose to maintain this prescription throughout the year for optimal mood and quality of life.
Seasonal affective disorder is a condition that can be managed with various preventive measures and treatment options. By focusing on going outside and getting real sunlight, maintaining healthy lifestyle habits, and incorporating light therapy and professional guidance like psychotherapy, individuals can effectively manage SAD symptoms and improve their overall well-being during seasonal transitions. As always, it’s important to prioritise self-care, seek support when needed, and work with healthcare providers to develop a personalised approach to SAD management.
