Seasonal Affective Disorder (SAD) Causes, Symptoms And Treatment!

Casting a dark shadow-like feel in our lives, Seasonal Affective Disorder (SAD) is a form of depression intricately tied to seasonal changes, following a predictable pattern, commencing and concluding at roughly the same times each year. For the majority affected by SAD, symptoms emerge with the onset of fall and persist throughout the winter, permeating daily life with a sense of fatigue and moodiness. Also, though it is less common, SAD induces depression during the spring or early summer, resolving itself as the fall or winter months unfold.

With its cyclical nature, seasonal depression disorder symptoms subside as the days lengthen and sunlight increases during the spring and summer seasons. While the colloquial term "winter blues" is used to describe seasonal mood disorder feelings, SAD is a clinically recognised condition that warrants attention and intervention. Acknowledging the impact of these seasonal fluctuations on mental health, treatment for seasonal mood disorders encompasses various approaches, including light therapy (phototherapy), psychotherapy, and medications.

So, let’s explore the major causes and symptoms of seasonal affective disorder with treatment modalities which will help in maintaining a stable mood and motivation throughout the year.

Table Of Contents

1. 7 Major Seasonal Depression Causes

2. Seasonal Affective Disorder Symptoms

3. 8 Options For Seasonal Affective Disorder Treatment

4. The Final Say

5. FAQs

6. References

7 Major Seasonal Depression Causes

Let’s explore the major causes of seasonal affective disorder for being aware and alert:

1. Biological Clock Disruption

When the amount of daylight changes, it can upset your body's natural clock or circadian rhythm. This might cause problems with how you sleep and wake up, make hormones, and control your emotions. How your body reacts to these shifts affects how you feel. It is important to deal with this disturbance in your circadian rhythm if you want to take care of seasonal affective disorder properly.

Also Read: What Is A Biological Clock In The Human Body? Know All About Circadian Rhythms! 

2. Melatonin Imbalance

When there is less sunshine, it affects how much melatonin your body makes. This hormone helps control when you sleep and when you are awake. If your melatonin changes too much, it might make you feel sad or very tired at certain times such as experiencing sleepiness at work. To control your melatonin, it is important to spend time in the light during the daytime and be in the dark at nighttime. This helps reduce these symptoms.

3. Serotonin Levels

If you do not get enough sunlight, it can lower the serotonin in your body, which is important for improving your mood. When there's not enough serotonin, it might make you feel depressed. To keep the right amount of serotonin and reduce depression feelings related to seasonal affective disorder, getting enough natural light or using light therapy is very helpful.

4. Genetic Predisposition

Having a genetic predisposition to developing seasonal affective disorder is possible. If there is a family history of mood disorders or SAD, this can increase your likelihood of experiencing seasonal depression. Understanding your genetic predisposition can guide personalised approaches to managing and preventing the recurrence of SAD.

5. Changes In Serotonin Transporters

Individuals with SAD may have heightened sensitivity to changes in serotonin transporter function, influencing how serotonin is processed in your brain. This heightened sensitivity contributes to the specific neurochemical imbalances associated with your seasonal affective disorder.

6. Decreased Vitamin D Levels

Facing reduced sunlight exposure can lead to lower levels of vitamin D, and deficiencies in vitamin D have been associated with mood disorders, including depression. Monitoring your vitamin D levels and considering supplementation, as appropriate under the guidance of your healthcare provider, is important to address this potential contributing factor to your seasonal affective disorder.

Also Read: Top 7 Health Benefits Of Vitamin D With Healthy Food Options & Uses 

7. Reduced Sunlight Exposure

Experiencing a decrease in your exposure to natural sunlight, especially during the fall and winter months, is the primary trigger for your seasonal affective disorder (SAD). Your circadian rhythms are disrupted, impacting your body's internal clock and affecting the production of mood-regulating neurotransmitters, such as serotonin. This disruption in serotonin levels may contribute to the symptoms of depression that you endure during these seasons.

Seasonal Affective Disorder Symptoms

In most cases, seasonal affective disorder symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. Less commonly, people with the opposite pattern have symptoms that begin in spring or summer. In either case, symptoms may start mild and become more severe as the season progresses.

8 Options For Seasonal Affective Disorder Treatment

Let’s learn about these effective seasonal affective disorder treatment options available:

1. Light Therapy (Phototherapy)

Exposure to bright artificial light that mimics natural sunlight is a primary treatment for SAD. Light therapy helps regulate the body's internal clock and improve mood. Additionally, using the lightbox consistently, typically daily in the morning, is essential for effective results. You can also walk your way to wellness, especially in the morning which not only helps you burn calories but also get sunlight. Consistency in the duration and timing is crucial for optimising the benefits of light therapy. 

2. Counselling Or Psychotherapy

Cognitive-behavioural therapy (CBT) and other forms of talk therapy can assist people in examining and changing negative thinking habits, creating ways to cope, and dealing with the feelings that come from seasonal affective disorder. Additionally, being part of group therapy offers a supportive environment where individuals can connect over common experiences and learn how others handle their condition. A therapist might adjust the therapy method for every person, focusing on certain parts of social anxiety disorder that affect their health.

3. SAD Medications

Doctors might give medicine for depression like SSRIs to help with SAD symptoms. There's also a special medicine called Bupropion that is made for treating SAD. It is very important to work with a healthcare provider closely to check if the medication works well and change how much you take when needed. Also, it's necessary to talk about possible unwanted effects and how the medicine might react with other drugs you are taking with your doctor who gave them to you.

4. Dawn Simulation

This means using a tool that slowly makes the light brighter to mimic a real sunrise, which assists people in waking up step by step and feeling better. To make dawn simulation work better, people need to use this tool regularly and think about adding it to their daily morning habits. Trying different times and levels of brightness could help to discover the best settings for personal comfort and advantages.

5. Lifestyle Changes

Adopting healthy lifestyle habits can be beneficial in managing SAD. This includes regular exercise, a balanced diet, managing stress, and ensuring adequate sleep. Regular physical activity is particularly important, and incorporating outdoor exercise during daylight hours can provide additional natural sunlight. Maintaining a consistent sleep schedule and creating a relaxing bedtime routine also contribute to overall well-being.

Also Read: 11 Best New Year Healthy Living Ideas And Habits To Adopt In 2024! 

6. Mind-Body Techniques

Practices such as mindfulness meditation, yoga, and relaxation techniques can contribute to stress reduction and emotional well-being, potentially alleviating SAD symptoms. Engaging in these practices regularly, even for short durations, can have cumulative benefits. Integrating mindfulness into daily activities, such as mindful eating or walking, enhances its therapeutic effects.

7. Vitamin D Supplements

Some individuals with SAD may have low vitamin D levels due to reduced sunlight exposure. Vitamin D supplements can be considered under the guidance of a healthcare provider. Regular monitoring of vitamin D levels is essential to ensure appropriate supplementation and adjustment of dosage as needed. When possible, combining vitamin D supplements with dietary sources contributes to overall nutritional well-being.

8. Ionised Air Therapy

Exposure to negative ions, often through ionised air therapy devices, has been explored as a complementary treatment for improving mood and well-being. Integrating ionised air therapy into daily living spaces, such as the home or workplace, can enhance its potential benefits. It's essential to follow safety guidelines and ensure proper maintenance of ionisation devices for optimal efficacy.

The Final Say

Comprehending seasonal affective disorder (SAD) is very important for people who are dealing with continuous feelings of sadness. It's necessary to notice changes such as different sleeping habits, changes in how much one wants to eat or starting bad ways to handle stress like drinking too much alcohol. People should make it a priority to talk about these things with their doctors.

By taking early action on these signs and finding the right treatments, people can take back charge of their mental health and improve how they live. It is very important to see continuous feelings of having no hope or thoughts about suicide as critical signs that help is needed. Taking care of your mental well-being is very important, and it's essential to talk to a medical professional if you want to get back to feeling balanced. Serotonin levels have a connection with depression signs, so getting enough sunlight or using light therapy can be useful for managing serotonin and reducing the feelings of sadness that come with seasonal affective disorder.

FAQs

1. Is light therapy safe?

Using light therapy is generally considered safe and well-tolerated. However, you may need to avoid light therapy with the following concerns:

• Having diabetes or a retinal condition may pose potential risks of damaging your retina, the portion at the back of your eye.

• Using some antibiotics and anti-inflammatories can increase your sensitivity to sunlight, potentially causing harm during light therapy.

• Bright light therapy and certain antidepressants may trigger hypomania or mania, characterised by uncontrolled boosts in your mood and energy levels.

2. What type of antidepressants can assist with seasonal affective disorder (SAD)?

Using medications known as selective serotonin reuptake inhibitors (SSRIs) can effectively treat SAD by regulating serotonin levels. Examples of SSRIs include:

• Fluoxetine (Prozac®).

• Escitalopram (Lexapro®).

• Paroxetine (Paxil, Pexeva®).

• Sertraline (Zoloft®).

• Citalopram (Celexa®).

Another approved antidepressant, bupropion, comes in an extended-release tablet form and can prevent episodes of seasonal depression when used daily from fall to early spring.

3. Can you prevent seasonal affective disorder (SAD)?

While it may be challenging to prevent the first episode of SAD, once diagnosed, taking proactive steps can help manage or prevent its recurrence. Consider the following measures:

• Use your lightbox: Initiate light therapy at the onset of fall before experiencing SAD symptoms.

• Get outside: Spend time outdoors daily, even on cloudy days, as exposure to daylight can positively impact your mood.

• Eat nutritious meals: Despite cravings for starchy and sweet foods, prioritise nutritious choices, ensuring your body receives adequate vitamins and minerals for proper nutrition and energy.

• Exercise: Incorporate 30 minutes of exercise at least three times a week to relieve stress and anxiety, contributing to managing your SAD symptoms.

• Stay socially active: Maintain involvement in your social circle and regular activities to receive support during the winter months.

4. Can seasonal affective disorder (SAD) recur?

Individuals prone to seasonal affective disorder may experience its recurrence annually, but taking proactive measures can help prevent or alleviate symptoms.

5. Is SAD seasonal depression or can it happen anytime?

Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, commonly during fall and winter when sunlight exposure decreases. Other forms of depression can manifest irrespective of seasonal changes; however, we inherently link them to their respective seasons. While SAD presents unique seasonally influenced patterns—depression can appear in diverse contexts throughout any given year.

References

• Seasonal affective disorder (SAD) - Symptoms & causes - Mayo Clinic

• Seasonal Depression (Seasonal Affective Disorder)

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