As the leaves change and daylight fades, so can your mood.
While some embrace the cozy vibes of fall and winter, others feel a noticeable emotional shift. For millions of adults in the U.S., those seasonal blues may be more than just a passing feeling; they could be signs of seasonal affective disorder, or SAD, a form of depression tied to the changing seasons.
“It’s like clockwork for some people,” says Heather Partridge, behavioral health counselor at Tidelands Health Family Medicine at Holmestown Road. “The change in weather and amount of daylight makes it harder to get out of bed or participate in social activities. They need help to feel like they’re back to normal.”
Seasonal affective disorder is related to the change in seasons. Most commonly, people begin to feel it in the fall, when the days get shorter and there’s less sunlight. The lack of light can disrupt your body’s internal clock and reduce the amount of serotonin your body produces.
SAD symptoms can vary from mild to severe and can include many symptoms similar to major depression, such as:
- Feeling sad or having a depressed mood
- Loss of interest or pleasure in activities previously enjoyed
- Changes in appetite; usually eating more and craving carbohydrates
- Change in sleep; usually sleeping too much
- Loss of energy or increased fatigue despite increased sleep hours
- Feeling worthless or guilty
- Difficulty thinking, concentrating or making decisions
The feelings could intensify as the winter months go on. And like regular depression, SAD can make you feel hopeless or like you don’t want to live anymore.
“It’s normal to have days where you feel sad or tired,” Partridge says. “It’s not normal to feel that way for weeks on end, or if the feelings disrupt your normal routine.”
Although there’s no way to prevent SAD, there are a few things you can do to help manage the symptoms. Ask your care provider about these common options:
- Light therapy: Often the first line of treatment for SAD, light therapy is just what it sounds like: sitting near a special light box at the beginning of your day. It mimics natural light, has few side effects and the results are quick. Consult with your provider about the best light to buy and how to safely use it.
- Talk therapy: Psychotherapy or cognitive behavioral therapy is a tried and true way to treat SAD. “Working with a professional can help you learn healthy habits, like how to manage stress and change negative thoughts or behaviors,” Partridge says.
- Medication: For people with more severe symptoms, antidepressants may be the best route. It can take several weeks to reap the full benefits and it may take a bit of trial and error to find the best option for you. Medication may help you feel better, especially in combination with another treatment option. Talk with your provider about the best option to help you manage your symptoms.