Understanding Seasonal Affective Disorder: Causes, Symptoms, and Solutions

October 9, 2024 - As the days grow shorter and colder, many people notice changes in their mood and energy levels. For some, this shift goes beyond the "winter blues" and develops into a form of depression known as Seasonal Affective Disorder (SAD). Understanding the causes and symptoms of SAD can help those affected find the right treatment and support to manage their mental health during the darker months. Frank A. Ghinassi PhD, ABPP, Senior Vice President of Behavioral Health Services at RWJBarnabas Health and president and Chief Executive of Rutgers University Behavioral Health Care, shares what you should know about SAD.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that typically occurs during the fall and winter months when there is less natural sunlight. While anyone can experience SAD, it is most common in people who live in regions like New Jersey with long winters and shorter daylight hours. SAD is thought to be linked to the lack of sunlight, which can disrupt the body's internal circadian rhythm and lead to decreased levels of serotonin, a brain chemical that affects mood.

Common Symptoms of Seasonal Affective Disorder

SAD symptoms often start in late fall and continue through the winter months, easing up in the spring and summer. The symptoms can vary but often include:

• Depression: Feeling persistently low, hopeless, or sad is a symptom of SAD.
• Fatigue: People with SAD often feel tired and sluggish, even after a full night's sleep.
• Loss of Interest: Hobbies and activities that used to bring joy may no longer seem appealing.
• Difficulty Concentrating: People with SAD may find it harder to focus on tasks or make decisions.
• Irritability: Small frustrations may feel overwhelming, leading to mood swings or irritability.
• Social Withdrawal: A desire to avoid social interaction and "hibernate" during the winter months is common.

Managing Seasonal Affective Disorder

There are several effective treatments available to manage symptoms of SAD and improve your overall well-being including:

• Maintain a Routine: Keeping a regular routine for sleeping, eating, and exercising can help stabilize your mood and energy levels. Try to wake up and go to bed at the same time each day and eat a balanced diet to keep your energy consistent.
• Exercise and Outdoor Activities: Regular physical activity can boost mood and energy levels by increasing serotonin and endorphin production. Even during the winter, try to get outside for a walk or engage in activities that expose you to natural light.
• Vitamin D Supplementation: Because sunlight helps the body produce vitamin D, lower levels of this nutrient are common in people with SAD. Taking a vitamin D supplement, along with consuming vitamin D-rich foods like fortified dairy products, can help.
• Cognitive Behavioral Therapy (CBT): CBT can help individuals identify and change negative thought patterns that contribute to feelings of depression. This form of therapy is effective in managing symptoms of SAD by teaching coping strategies for dealing with the darker months.
• Light Therapy: Light therapy is one of the most common treatments for SAD. It involves sitting near a specially designed lightbox that mimics natural sunlight for about 20-30 minutes each morning. This exposure to bright light helps regulate your body's circadian rhythm and increase serotonin production.
• Medications: In some cases, antidepressant medications may be prescribed to help balance the chemicals in the brain that affect mood. Selective serotonin reuptake inhibitors (SSRIs) are often used to treat SAD.

When to Seek Professional Help

If you find that your symptoms of SAD are interfering with your daily life, it's important to seek professional support. A mental health professional can provide a diagnosis and work with you to develop a treatment plan tailored to your needs.

Seasonal Affective Disorder can be challenging, but it's important to remember that you are not alone. With the right combination of treatment, self-care, and support, many people with SAD can manage their symptoms and enjoy a better quality of life throughout the winter months.

RWJBarnabas Health's Behavioral Health services, in partnership with Rutgers University Behavioral Health Care offer the most comprehensive mental health services in the state. You can call 1-800-300-0628 for 24/7 mental health support. To connect with a top behavioral health specialist at RWJBarnabas Health, visit: rwjbh.org/behavioralhealth