It’s getting closer to that time of year where we soak in every last bit of warm weather, yet the days still become shorter, darker, and more bitter. If you feel your best during the spring and summer and start to notice negative changes in mood once fall and winter begin, this may be a sign of Seasonal Affective Disorder (SAD). SAD, also referred to as “seasonal depression” or the “winter blues”, is characterized by recurrent episodes of depression and shifts in mood around the same time each year, typically when there is less sunlight during the day. Most people with SAD, which is approximately 5% of people in the U.S., experience depression in the fall and especially in the winter. Less commonly, a spring-summer variant of SAD may also occur. Symptoms of SAD include, but are not limited to, depression, fatigue, trouble sleeping, feeling agitated, having difficulty concentrating, overeating (especially carbohydrates), weight gain or loss, and social withdrawal.
What causes SAD? Can darkness really trigger all of those symptoms? Quite possibly, according to research. There are physiological components to SAD. Studies have shown that SAD may occur due to reduced levels of serotonin, a neurotransmitter that supports mood, happiness, and eating behavior. There is also evidence that people with SAD produce too much melatonin due to reduced sunlight and greater spans of darkness, affecting the sleep-wake cycle. Another mechanism implicated in SAD relates to the retina, or the part of our eyes that detects and processes light. Receptors in the retina send information about light in the environment to the superchiasmatic nucleus, the “body’s master clock,” as well as the prefrontal cortex, a part of the brain that regulates mood and thinking (cognition). To keep it simple, input/light into the retina triggers other parts of the brain to keep manufacturing certain chemicals (like serotonin) to keep everything running smoothly. When less light input is received, the brain chemical factory slows down production which leads to changes in how we operate on the surface.
To sum up this research, our brain functioning changes seasonally depending upon feedback from the environment. Those who are prone to SAD-type symptoms may be particularly sensitive biologically to these environmental changes. Is there anything that can be done to prevent or treat SAD? Studies propose the following options to mitigate symptoms of SAD, although there’s not totally conclusive evidence that each of these, or all of them in combination, will definitely eliminate SAD symptoms.
- Light therapy, which involves sitting in front of a light box that emits 10,000 lux for 30 minutes each morning. Clearance by an ophthalmologist is suggested.
- Psychotropic medications, such as antidepressants; there are a few medications that have been specifically studied in the context of SAD with positive results.
- Supportive counseling to implement behavioral and thinking changes that can increase serotonin production and reduce negative behaviors that would reinforce SAD symptoms.
- Vitamin D supplementation, as managed by a physician.
- Walking outside in the morning when the sun is brightest. Sun exposure within the first hour upon awakening also helps to optimize circadian rhythms.
Before beginning any of these treatments, concerns should first be discussed with a physician to determine the correct and safest treatment options. If interested in getting evaluated or treated for SAD, you can schedule a consultation appointment with a clinical health psychologist at NRS-Lifespan at 732-988-3441.
Lauren Gashlin, PsyD