SAD: An Overview
Some people experience seasonal depression, where they may feel depressed, sleep too much, have little energy and crave sweet and starchy foods during the winter months. This condition is called seasonal affective disorder (SAD).
Types of SAD
The most common type of seasonal depression occurs in the winter. Experts generally believe that this type of seasonal depression is linked to decreased exposure to sunlight. Symptoms of SAD usually begin in late fall or early winter and disappear by summer.
For a few people, seasonal affective disorder occurs as summer-onset depression, beginning in late spring or early summer and disappearing by winter. Summer SAD may be in response to high heat and humidity.
Symptoms of SAD
The symptoms of SAD vary from person to person. Common symptoms of winter-onset SAD include:
- Avoiding social situations and losing interest in usual activities
- Changes in appetite, especially cravings for sweet or starchy foods
- Fatigue, less energy and a tendency to oversleep
- Increased sensitivity to social rejection
- Irritability and anxiety
- Trouble concentrating
- Weight gain.
Symptoms of summer-onset SAD include:
- Agitation
- Increased sex drive
- Insomnia
- Irritability and anxiety
- Loss of appetite
- Weight loss.
Causes of SAD
Although the causes of seasonal depression are not fully understood, researchers have linked winter SAD to a biochemical imbalance in the brain triggered by shorter daylight hours and lack of sunlight exposure. Changing seasons may disrupt levels of melatonin, a sleep-related hormone that the body produces in the dark. Reduced sunlight may also cause a drop in serotonin levels, a brain chemical (neurotransmitter) that affects mood. A decrease in sunlight exposure also can reduce the amount of vitamin D in the body. A lack of vitamin D has been tied to mood changes.
Preventing SAD
According to the Mayo Clinic, there is no proven way to prevent the development of seasonal affective disorder. However, taking early steps to manage symptoms may prevent them from getting worse. Exercise and spending time outdoors may also help prevent symptoms from beginning. Some doctors may suggest moving to a warmer climate with increased days of sun.
Treating SAD
Three of the most common treatments for seasonal depression are:
- Antidepressant medications
- Light therapy, also called phototherapy, using a bright light that mimics sunlight
- Psychotherapy, which helps identify and change negative thoughts and behaviors that can increase the symptoms of SAD. Therapy can also teach patients healthy ways to cope with seasonal affective disorder and manage stress.
Commonly recommended self-help actions are to make your surroundings sunnier and brighter, get outside as much as possible and exercise regularly.
Some nutritional and dietary supplements are also used to treat seasonal depression, including:
- Melatonin
- Omega-3 fatty acids
- SAMe (the active from of methionine, available at some health food stores)
- St. John’s wort.
SAMe and St. John’s wort can have drug interactions with other medications, especially antidepressants, so talk to your doctor before using them.
Other therapies that may help relieve the symptoms of SAD include:
- Acupuncture
- Guided imagery
- Massage therapy
- Meditation
- Yoga.
Resources
American Psychiatric Association Staff. (n.d.). Seasonal affective disorder. Retrieved May 5, 2010, from the American Psychiatric Association website: healthyminds.org/Main-Topic/Seasonal-Affective-Disorder.aspx.
Mayo Clinic Staff. (2009). Seasonal affective disorder. Retrieved May 5, 2010, from the Mayo Clinic website: www.mayoclinic.com/health/seasonal-affective-disorder/DS00195/METHOD=print.
Medline Plus. (2010). Seasonal affective disorder. Retrieved May 5, 2010, from the Medline Plus website: http://www.nlm.nih.gov/medlineplus/seasonalaffectivedisorder.html.
National Alliance on Mental Il lness Staff. (2004). Seasonal affective disorder. Retrieved May 5, 2010, from the National Alliance on Mental Illness website:www.nami.org/Content/ContentGroups/Helpline1/Seasonal_Affective_Disorder_%28SAD%29.htm.