What is SAD?
Seasonal Affective Disorder is a type of depression that's related to seasonal changes. Most people with SAD experience symptoms during fall and winter months, with symptoms typically resolving during spring and summer.
Common Symptoms
- Feeling depressed most days
- Loss of interest in activities
- Changes in appetite (especially craving carbohydrates)
- Sleep problems (usually oversleeping)
- Low energy and fatigue
- Difficulty concentrating
- Social withdrawal ("hibernating")
- Weight gain
Causes and Risk Factors
Primary Factors:
- Reduced sunlight exposure
- Disrupted circadian rhythm
- Decreased serotonin levels
- Melatonin imbalance
Risk Factors:
- Being female (more commonly diagnosed)
- Living far from the equator
- Family history of depression
- Age (young adults more affected)
Treatment Options
Light Therapy
- Using a special light box (10,000 lux)
- Daily sessions, typically 20-30 minutes
- Best used in early morning
Medication
- SSRIs (antidepressants)
- Bupropion XL
Psychotherapy
- Cognitive Behavioral Therapy (CBT)
- Talk therapy
Self-Care Strategies
- Maintain a regular schedule
- Get outside during daylight hours
- Exercise regularly
- Keep a healthy diet
- Stay socially connected
When to Seek Help
Consult a healthcare provider if you:
- Feel hopeless
- Have thoughts of self-harm
- Cannot maintain daily routines
- Experience significant changes in sleep or appetite
Prevention
- Start treatments before symptoms typically begin
- Maintain healthy lifestyle habits year-round
- Monitor mood changes as seasons shift