7 Simple Cures For Seasonal Affective Disorder

What Is SAD?

Seasonal Affective Disorder, also known as SAD, is a type of depression that’s triggered by the change of seasons. While there are two types of SAD, winter-pattern and summer-pattern, the winter seasonal onset is much more common; it makes up 90% of SAD diagnoses. Each year, several million Americans cope with medically diagnosed SAD, but it’s believed that between 10-20% of the population experience symptoms of the disorder. Seasonal depression can be self-diagnosable but serious cases may require a physical examination, lab test, or psychological evaluation completed by a medical professional. If you experience any of the following signs and symptoms, please take action to help yourself or reach out to a professional to get the proper medical attention you need.

Signs and Symptoms of SAD

The following list from the National Institute of Mental Health outlines several of the key signs and symptoms that mental health professionals look for when diagnosing SAD.

• Losing interest in things that you once enjoyed

• Insomnia or a change in sleep patterns

• Appetite changes, overeating, or weight gain

• Feeling sluggish or unmotivated

• Experiencing low energy or fatigue

• Feeling hopeless or worthless regularly

• Difficulty concentrating

• Increased irritability

• Withdrawal from social activity

• Having frequent thoughts of death or suicide

Like all disorders, SAD can range from mild to severe, so even if you don’t experience every symptom listed, you still could be suffering from seasonal depression. It’s also important to note that this is not, by any means, an exhaustive list of the signs of SAD. You should always speak with your doctor if you have further questions or concerns.

Who Experiences SAD? 

SAD can affect people of all ages, races, and genders, but it does seem to target a few specific demographics. Seasonal depression is most commonly found in adults over 20 years old who live in northern climates where the days are shorter and the temperature is colder. Furthermore, those with pre-existing mental health issues like depression and bipolar are increasingly at risk. Women are also four times more likely than men to experience SAD. Research suggests this could be due to the disorder’s connection to estrogen – when vitamins and other hormones are imbalanced, women are more likely to experience mood changes. 

What Causes SAD?

Medical professionals aren’t entirely sure what causes seasonal depression, but research points to some solid hypotheses. Those with SAD, as well as clinical depression, experience reduced serotonin and vitamin D levels and increased melatonin levels. Believe it or not, these three molecular imbalances, and ultimately a lack of sunlight, can have a large impact on your overall well-being.

A lack of serotonin, the chemical that helps regulate mood, can result in feeling emotions like sadness, hopelessness, and depression. Similarly, a decrease in vitamin D, which aids in bone density, energy, and immune function, can result in lower energy levels and mood imbalances. Finally, an overproduction of melatonin causes feelings of exhaustion and fatigue. These three chemical imbalances help explain many of the symptoms of SAD, but when we examine what causes a deficiency or overproduction of these levels, it all comes down to a lack of proper sun exposure.

With less daylight in the winter, people with SAD may have lower vitamin D levels, which can hinder serotonin activity.

Since vitamin D is most commonly sourced from sunlight, during the winter months, we experience a decrease in its levels. Studies have found that vitamin D helps the brain maintain proper serotonin levels, so a lack of vitamin D can also mean a lack of serotonin. Furthermore, it’s possible that the increasingly shorter days throw off our circadian rhythms and cause the brain to create more melatonin. Scientists have pointed to other hormonal imbalances, like estrogen, as possible factors that contribute to mood disorders like seasonal depression.

Seven Simple Cures for SAD

1. Purchase a Light Box  

The first thing nearly every health blog about seasonal depression will tell you is to purchase a light box, ideally one with a capacity of around 10,000 lux. Light therapy has been proven to help symptoms of SAD in up to 80% of patients. Professionals claim that if you sit in front of the light box for about 30 minutes each day, after two weeks, improvement will be evident. Light boxes are a great option because they’re affordable and don’t require a prescription or medical diagnoses to purchase. Salt lamps are also good alternatives if a light box isn’t for you. 

2. Increased Exercise

Moving your body is absolutely critical to improving your mental health. In countless medical studies, it’s been proven that exercise increases serotonin, dopamine, and norepinephrine levels, which boost your mood and energy. While the lack of motivation many experience from SAD may make it challenging to establish an exercise routine, try to move your body at least a little bit each day. You will be shocked at how much stronger, energized, and happier you feel. 

3. Vitamin D Supplements

As previously discussed, a lack of vitamin D is one of the main causes of seasonal depression. Taking over-the-counter supplements is an easy and efficient way to ensure that you replenish your vitamin D levels to their proper amount. If you’re against supplements, you can still get vitamin D from foods like fish, dairy, and certain vegetables.

4. Take a Walk Outside

This one is arguably the best cure because it gets you outside in the sun and keeps you active. Although there’s less sunlight in the winter, there are still plenty of sun rays that you can absorb to boost your vitamin D levels and help eliminate some of your SAD symptoms. Another reason why an outdoor walk is great is because it’s simple to incorporate into your daily routine. Even if the weather is cold, there’s no reason why you can’t just throw on another layer and get outdoors.

Get sun and movement with a simple walk outdoors.

5. Increase Social Activity

Surrounding yourself with friends and loved ones will not only boost your mood, but it will actively reverse the habit of hibernation you may have fallen into because of your seasonal depression. I understand that some people don’t want to be around others when they’re feeling down, but oftentimes being in the presence of others at a minimum will distract you from some of your own negative feelings. Remember that it’s okay to take small steps – if you don’t feel up to going out to a crowded restaurant or bar, don’t force yourself. But watching TV at a friend’s house, or better yet, going on a walk with a friend, is a low-stress place to start.

6. Eat a Nutrient-Rich Diet

Experts have written entire books on the effect food has on our mental health. It’s simple logic that what you put inside your body has a profound impact on the way that you look and feel. One of the symptoms of SAD is craving carbohydrates and other unhealthy foods, so seeking out a nutrient-rich diet may be harder than it sounds. Start by eliminating unhealthy foods from your home and instead filling your fridge with fruits, vegetables, and proteins that you enjoy.

7. Reach Out to a Professional

Finally, if none of these tricks are helping your symptoms, never be afraid to contact a professional. Whether it’s your primary care doctor or a mental health counselor, a professional is equipped to help you come up with personalized solutions to better your health. 

Closing Thoughts

While there aren’t necessarily ways to prevent SAD, there are several ways to improve its symptoms. One general piece of advice to alleviate sadness is to do more things that make you happy. Whether that’s finding a new hobby or spending time with friends or traveling, it’s important to do things that make us happy every single day. Seasonal depression is a real disorder that many people suffer from annually. Remember to check in on your loved ones at all times, but especially around December, January, and February, as these three months tend to be the most challenging for those prone to seasonal sadness.

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