The days are short. The sun is low in the sky. The temperature struggles to hit 40 degrees. Who wants to be outside? When winter hits, it is much more appealing to snuggle under a warm blanket and hibernate. You might notice that you lack energy and feel worse than you did just a month ago. Almost everyone feels a little bit down when the calendar turns to a new year. For some people, however, the winter months signal a significant downward shift in mood. They no longer function as well as they do other times of the year and it becomes disruptive. These people are praying the groundhog doesn’t see his shadow. For them, it is a SAD time of year.

What is SAD?

January and February are prime months for seasonal affective disorder or SAD. It is a depression that happens only during certain months of the year. It usually happens during the winter but can more rarely occur during the summer months. Although it resembles a major depressive episode, the following symptoms are more specific to winter onset SAD:

-Oversleeping
-Increased appetite
-Weight gain
-Tiredness or low energy
-Isolation

While many people talk about the “winter blues”, SAD signifies a more serious negative change in mood and behavior. People with seasonal affective disorder often feel like an entirely different person for a few months a year. It can be hard to identify because sufferers may not be prone to depression at other times a year. As a result, they may pass it off as just being in a rut. It may take a few years before someone recognizes that there is a seasonal pattern to their mood shifts.

Why Does SAD Happen?

The exact cause of seasonal affective disorder is unknown. However, it has been linked to the following factors:

Not Enough Serotonin

People with SAD appear to have less serotonin activity during the winter months. Low serotonin levels are associated with depressive symptoms.

Too Much Melatonin

Melatonin is the hormone that helps the body fall asleep. People with SAD appear to overproduce melatonin during the winter and, as a result, are more tired and lethargic. Although humans are not bears, you can understand why there is a tendency to hibernate during the colder months.

Changing Circadian Rhythms

People with seasonal affective disorder have more difficulty adjusting to the shift in body rhythms brought on by increasing darkness. Disruption in the body clock leads to feelings of depression

Not Enough Vitamin D

People with SAD produce less vitamin D. Deficiency in vitamin D has been linked with less serotonin production and depressive symptoms.

How To Beat SAD

Some of the treatments for SAD are similar to those for depression but also contain specific interventions related to winter conditions.

Light Therapy

Light therapy may seem a little bit new age but hang with me here. One of the main problems with winter is the lack of light. Light has a tremendous impact on shifting our circadian rhythms. It also stops melatonin from being produced and increases vitamin D intake. People who suffer from SAD appear particularly susceptible to the negative effects of increased darkness. Sitting in front of lightboxes that mimic full-spectrum sunlight is effective in reducing SAD symptoms. A person will need to dedicate up to an hour a day to exposure to full-spectrum light. It is also recommended to spend as much time as possible outside during the winter months.

Vitamin D Supplements

Taking supplements for vitamin D has shown some promise in helping reduce the occurrence of seasonal affective disorder. It is recommended to take 100,000 IU daily and increase the intake of foods rich in Vitamin D (e.g., salmon, mushrooms, milk).

Psychotherapy

Talk therapy, especially cognitive-behavioral therapy (CBT), is effective in reducing SAD. CBT aims to change negative thinking patterns and behavior that contributes to depressive symptoms.

Antidepressant Medication

I am not the biggest fan of taking medication as a front line defense but sometimes it works when nothing else does. Antidepressant medication has been found effective in treating major depression and SAD. Because of SAD’s association with decreased serotonin levels, it makes sense that medication that increases serotonin (e.g., SSRIs) would reduce symptoms.

Don’t Be SAD

For people suffering from seasonal affective disorder, winter can be an especially vulnerable time of year. It doesn’t have to mean, however, that you can’t enjoy the wonders of the season. Get yourself off the couch and take action. With a bit more light, vitamin D, and appropriate treatment, you too can look forward to sledding and snow angels.