A Hazy Shade of Winter: Combating Seasonal Affective Disorder

Winter can be a dreary time of year for those of us living in cold-weather climates. We miss our favorite outdoor pursuits and dread driving in the ice and snow. Yet, we do our best to tolerate the uncomfortable weather even though we’re cooped up indoors for months. However, there are those among us who find it difficult to cope with the dark months of winter. These folks suffer from Seasonal Affective Disorder (SAD), a type of depression that is triggered by the seasonal changeover, primarily related to winter. However, about 10% of cases occur in the spring and summer.

SAD Symptoms and Possible Causes

The National Institute of Health notes that the symptoms of SAD mirror the classic indicators of depression:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Thoughts of death, suicide, or suicide attempts

For “winter-pattern” SAD, additional symptoms can include oversleeping, overeating, and social withdrawal. Research has also found that the people most likely to suffer from SAD live farther away from the equator, where winter days are shorter, have a family history of SAD, or have co-occurring mental health diagnoses such as anxiety, bipolar disorder, or hyperactivity.

Research has not definitively identified the causes of SAD, but experts have suggested some likely candidates. One possibility is that less sunlight results in reduced levels of serotonin, a brain chemical that regulates mood. This may, in turn, be caused by vitamin D deficiency, a substance that supports serotonin production. The body produces vitamin D with exposure to sunlight, which is in shorter supply in winter. Other research has noted that SAD sufferers show excessive melatonin levels, the sleep-inducing hormone. Finally, some experts point to disruptions in circadian rhythms, the body’s internal clock, due to shorter days and longer nights.

Managing SAD

Fortunately, there are proven methods for combating SAD.

Light Therapy

Lack of sunlight seems to be a common thread that connects possible causes of this disorder. Many of those afflicted with SAD have gotten relief via light therapy. This involves sitting in front of a specially designed high-intensity lightbox for about 30-45 minutes soon after waking up. Before starting light therapy treatment, it is advised to consult a doctor, as it may not be appropriate in all cases.

Mental Health Counseling

Talking to a psychologist or psychiatrist can guide people with SAD to reframe their thoughts and behavior via various techniques. One is Cognitive Behavioral Therapy (CBT), which shows patients how to better manage thinking, emotions, and actions.

Antidepressant Medication

SAD symptoms can be relieved in some cases by antidepressants. Commonly prescribed antidepressants include selective serotonin reuptake inhibitors, which are aimed at maintaining beneficial serotonin levels. Healthcare professionals can help find the proper medications for the unique needs of each patient, minimizing potential side effects.

Vitamin D

Although the causes of SAD have been difficult for scientists to pin down, it has been linked to low levels of Vitamin D. Older adults are less efficient at producing and absorbing Vitamin D than they were in their youth, increasing the likelihood of a deficiency. As a result, it may be necessary for many older adults to supplement their diets with manufactured vitamin D. However, vitamin D can be found naturally occurring in food like fish (e.g. - salmon, tuna, and sardines), milk fortified with vitamin D, egg yolks, and mushrooms.

Exercise

One of the most effective ways to combat any form of depression or anxiety is exercise. During exercise, the body produces endorphins to produce a natural high. Establishing a routine of aerobic and strength training goes a long way to decreasing SAD symptoms.

Go Outside

Going outside in the winter may feel challenging for some, but getting fresh air and a blast of natural light is a powerful tool in fighting SAD. Dressing correctly for the weather will make a walk outside comfortable and refreshing. Remember to use proper footgear to avoid slipping and wear bright colors, especially in low-light conditions.

Click here to learn more about the importance of spending time outdoors!

Get Out of the House

Hunkering down day after day at home won't do much to offset SAD symptoms. Go to a movie, walk at the mall, visit a museum, meet a friend for lunch, or tour a local flower conservatory. If you can afford it, plan a trip to a sunny destination.

Seasonal Affective Disorder can be a real burden. However, there are many ways to manage this malady successfully. Rather than suffer in the gloomy darkness, visit a healthcare professional to get some solid guidance on how to beat SAD and get more enjoyment out of those winter days.