Understanding and Managing Seasonal Affective Disorder (SAD)

As the seasons change, many people begin to notice shifts in their mood and energy levels. For some, these changes can lead to a specific form of depression known as Seasonal Affective Disorder (SAD). This type of depression typically occurs during the fall and winter months when daylight hours are shorter, although some people may experience symptoms in the spring or summer. At University Park Counseling and Testing Center, PLLC (UPC), we believe it’s essential to not only raise awareness about SAD but also provide insight into the various treatment options available, both pharmacologic and non-pharmacologic.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a subtype of depression that follows a seasonal pattern. Most commonly, individuals experience symptoms that begin in late fall and persist through winter. These symptoms may include:

• Feeling sad or down most of the day

• Low energy or fatigue

• Difficulty concentrating

• Changes in appetite (often cravings for carbohydrates)

• Sleep problems (usually sleeping more than usual)

• Feelings of hopelessness or worthlessness

• Loss of interest in activities once enjoyed

What Causes Seasonal Affective Disorder?

The exact cause of SAD is still not fully understood, but several factors likely contribute:

1. Reduced Sunlight Exposure: Shorter days in the fall and winter months can disrupt your body's circadian rhythm, leading to feelings of lethargy and sadness.

2. Melatonin Imbalance: Darkness stimulates the production of melatonin, the hormone that regulates sleep. Increased melatonin levels in winter can make people feel more tired or sluggish.

3. Serotonin Deficiency: Sunlight also affects serotonin levels, a neurotransmitter associated with mood. Lower light levels can reduce serotonin production, leading to depression-like symptoms.

Managing Seasonal Affective Disorder

The good news is that SAD is treatable. A combination of approaches often works best to help reduce symptoms. Whether you are looking for medication, lifestyle changes, or holistic approaches, there are a variety of effective options.

Pharmacologic Treatments

1. Antidepressants: For many individuals, antidepressants, particularly SSRIs (Selective Serotonin Reuptake Inhibitors) like fluoxetine (Prozac) or sertraline (Zoloft), can be very effective in treating SAD. These medications work by increasing serotonin levels in the brain, helping to elevate mood and alleviate symptoms of depression.If you experience SAD annually, your provider may recommend starting medication before the onset of symptoms in the fall and continuing it until spring.

2. Bupropion (Wellbutrin): This is another commonly prescribed medication for SAD. Unlike SSRIs, bupropion affects both dopamine and norepinephrine and is often chosen when patients experience significant lethargy or fatigue.

3. Vitamin D Supplements: Many individuals with SAD also have low levels of vitamin D, a nutrient we typically get from sunlight. Supplementing with vitamin D has been shown to improve symptoms in some people.

Non-Pharmacologic Treatments

1. Light Therapy: Light therapy is a cornerstone in the treatment of SAD. It involves sitting in front of a lightbox that mimics natural sunlight, usually for about 20-30 minutes each morning. This can help reset your body’s circadian rhythm and reduce melatonin production, leading to improved mood and energy levels.

2. Cognitive Behavioral Therapy (CBT): CBT is a highly effective non-medication approach for treating SAD. This type of therapy helps individuals identify and change negative thought patterns and behaviors that may be contributing to their depression. CBT for SAD often includes strategies for reframing negative thoughts related to the winter months and developing coping mechanisms to manage stress and sadness.

3. Exercise: Regular physical activity has been shown to boost mood by increasing endorphin and serotonin levels. Even during the colder months, getting outside for a walk during daylight hours or engaging in indoor exercises like yoga or cycling can improve energy and reduce feelings of depression.

4. Sleep Hygiene: Because SAD often impacts sleep patterns, maintaining good sleep hygiene is essential. Try to go to bed and wake up at the same time each day. Avoid excessive napping and practice relaxation techniques before bed, such as deep breathing exercises or meditation.

5. Dietary Changes: Diet can also play a role in managing SAD. Try to balance carbohydrate cravings with protein-rich foods, fruits, and vegetables. Omega-3 fatty acids, found in fish or supplements, have been linked to improved mood as well.

Seeking Help for Seasonal Affective Disorder

If you are experiencing symptoms of SAD, it is important to reach out to a healthcare professional. At UPC, we take a personalized approach to treatment, working with you to develop a comprehensive plan that addresses your unique needs. Whether that involves medications, therapy, or a combination of approaches, we are here to guide you through the winter months and help you thrive year-round.

You do not have to face Seasonal Affective Disorder alone — contact us today to schedule a consultation and take the first step toward a brighter, more balanced mental health.