Understanding Seasonal Affective Disorder: Symptoms, Causes, & Treatments

Introduction to Seasonal Affective Disorder

As we inch closer to the winter season, daylight hours shorten, and people tend to retreat indoors to escape the cold weather conditions. These seasonal changes can be a significant shift for those transitioning from the warmer temperatures of summer or fall.

While some may experience the occasional "winter blues," others may be more severely affected, leading to what is known as Seasonal Affective Disorder (SAD). SAD, often called “seasonal depression”, is a form of depression with symptoms that are either triggered or worsened during seasonal changes, most commonly in the winter months.

Anyone can be affected by SAD, from mild to severe, and individuals with a history of depression or other mental health disorders may be more predisposed to developing it during the colder months.¹

In this post, we will further discuss Seasonal Affective Disorder, including the symptoms, causes, and treatment options for coping with SAD.

Symptoms of Seasonal Affective Disorder

Those experiencing seasonal affective disorder symptoms will vary, common symptoms, which may include: ⁴

• Persistent sadness or low mood.
• Loss of interest in usual activities.
• Low energy, fatigue, or increased need for sleep.
• Changes in appetite or weight
• Difficulty concentrating.
• Feelings of hopelessness or irritability.

It is important to note that SAD symptoms are different from General Depression Disorder, as they usually only onset seasonally and resolve within 3-4 months. 

Causes and Risk Factors

• Biological Causes: With shortened sunlight exposure in the winter season, some people’s melatonin levels may become unbalanced leading to poor sleeping patterns and mood stability.⁵
• Risk Factors: While anyone can be impacted by seasonal affective disorder, there are some factors that may increase the risk of developing SAD, such as:
  • Geographic location (living far from the equator).
  • History depression.
  • Existing mental health conditions, such as major depression or bipolar disorder.

Diagnosis of Seasonal Affective Disorder

SAD is diagnosed by a professional health care provider, and is usually determined through questionnaires or assessments that evaluate an individual’s symptom patterns and if they are more prevalent in specific seasons.

Treatment Options for Seasonal Affective Disorder

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• Light Therapy: Exposure to a lightbox can help simulate sunlight and improve symptoms.
• Medication: If holistic approaches are not sufficient in managing SAD symptoms, a mental health provider may recommend antidepressants or other medications.
• Depression Recovery Coaching: Combines mindfulness, evidence-based strategies, and practical tools to help you manage Seasonal Affective Disorder (SAD), lift your mood, restore emotional balance, and reignite your motivation during darker months.
• Lifestyle Modifications: Spending time outdoors, exercising, and maintaining a regular sleep schedule.

Coping Strategies and Self-Care Tips

SAD can negatively impact an individuals quality of life, relationships, physical health, it is important to try to:

• Spend as much time as possible in natural light, even if it is for short intervals.
• Engaging in regular physical activity to boost mood.
• Practicing mindfulness or relaxation techniques.
• Engaging in enjoyable activities, such as hobbies, socializing, etc.