Seasonal Affective Disorder (SAD)

With winter in full-force, many of us are starting to feel the weight of the darker days and cold temperatures. If you’ve been feeling more down than usual during these darker months, you’re not alone—and there’s good news: relief is just around the corner. Understanding Seasonal Affective Disorder (SAD) and taking proactive steps now can help you finish winter strong and step into spring feeling like yourself again.

What is Seasonal Affective Disorder (SAD)?

For most people, periods of sadness or mild depression aren’t uncommon, sometimes referred to as the “winter blues.” But, for those suffering from SAD, these overwhelming feelings are a regular part of life throughout the winter months, year after year. Sometimes called Seasonal Depression, this condition describes a serious depressive disorder that experts believe is triggered by reduced sunlight and vitamin D levels. This causes a disturbance in the normal production of serotonin, a neurotransmitter responsible for stabilizing our mood and feelings of well-being, and melatonin, the hormone that regulates sleep.

This condition affects roughly 5% of the U.S., or over 15 million people each year and tends to first appear in young adulthood. According to the National Institute of Mental Health, SAD is diagnosed four times more often in women than in men. The reasons for this are still being studied, though some have cited a connection to hormonal changes in women surrounding puberty, following pregnancy, and during perimenopause, or menopausal transition.

With so many affected, and so much still unknown, it is important to know the signs and symptoms, so you can recognize a need for help as early as possible.

What are the Signs of SAD?

Similar to other forms of depression, each individual’s case will vary from that of others in both the severity and number of symptoms. However, years of studies and research show there are some commonalities when it comes to symptoms, including:

• Strong feelings of depression, misery, apathy, hopelessness, low self-esteem, or despair throughout the day, nearly every day
• Severe mood swings/changes from one extreme to the other, often with more manic periods in the brighter months of the year
• Overwhelming or paralyzing anxiety, coupled with a lack of any ability to tolerate even the smallest stressors
• Sudden, inexplicable overeating and changes in appetite during winter months, often leading to weight gain
• Finding it difficult to concentrate, even on things you enjoy
• Constantly feeling lethargic or sluggish
• Dramatic changes in sleep habits—both a need for extra/oversleep, as well as frequently disturbed sleep or insomnia
• Severely reduced libido or interest in physical or social contact

As the name of the condition implies, these symptoms tend to begin in mild, almost unnoticeable ways in the early fall months, and proceed to worsen through the shorter, darker winter months.

The good news is that these symptoms typically improve as spring approaches, and there are many effective ways to accelerate that relief and prevent the cycle from repeating next year.

Getting Help & Treatment

If you’re experiencing SAD, know that effective treatments exist—and many can start working quickly to help you feel better.

Knowing what the condition looks like and how it can affect you is a great start! We encourage you to read more from trustworthy, helpful sources like Mental Health America, the DHHS Office on Women’s Health, or the National Institute of Mental Health to give you and those you care for the best chance at recognizing this condition and how it could be affecting you. This self-education and support from loved ones, combined with open, ongoing dialogue with your provider, improves the awareness needed to recognize and address this debilitating condition.

The good news is that those affected can find relief both in simple ways, as well as with help from your provider. Below are a few approached that may help.

• Embrace the Growing Light: We’re gaining several minutes of daylight each day now! Even a 15-20 minute walk during your lunch break or early morning can make a meaningful difference. As we approach the time change on March 9th, we’ll suddenly have an extra hour of evening light—a natural mood booster that’s just days away.
• Try Light Therapy: Light therapy involves relaxing for 30-45 minutes in front of a specialty bright-light box to mimic the intense afternoon sun. These are commercially available and relatively inexpensive, but always check with your provider whether there are any watchouts, especially if you have existing conditions involving eyesight.
• Speak With A Mental Health Professional: Another accessible and common approach is talk therapy, or CBT related to the condition. At Axia Women’s Health, we offer counseling and behavioral health services in a confidential, convenient environment for our patients. As a patient, you can sign-up for support directly from our website at axiawh.com or by talking to your Axia Women’s Health provider.
• Consider Medication If Needed: Finally, it is possible that your provider may supplement these other approaches by prescribing the use of antidepressants or selective serotonin reuptake inhibitors (SSRIs) to treat the condition by regulating serotonin levels. This group of medications is commonly prescribed for conditions surrounding depression and have a proven record of helping millions lead happier lives. Make sure that you fully and openly discuss your questions and concerns about any medications and their possible side-effects with your provider. Resources like the Mental Health Medications page from the National Institute of Mental Health, or the U.S. National Library of Medicine’s MedlinePlus program also provide plain-language, trustworthy FAQ style information on these medications.

As we count down to Daylight Saving Time and the official start of spring, remember that brighter days are literally ahead. If you’ve been struggling, now is the perfect time to reach out for support so you can fully enjoy the season to come.

And as always, remember that Axia Women’s Health and our family of providers are always here for you to be an open, compassionate ear for your questions and concerns. We are your partner in helping you get the support you may need. Please know that it is not only okay to ask for help, it’s essential, no matter how hard that first step may seem. Help is available, and treatment works. If you think seasonal affective disorder may be a reality for you or those you care for, don’t suffer in silence.