Understanding Seasonal Affective Disorder (SAD): Causes and Treatments

WASHINGTON STATE — As the clocks shift back for Daylight Saving Time, many are glad for the extra hour of summer-like sunlight. However, for some, this change in schedule signals a tough time ahead. Here’s what you need to know about how the seasonal switch affects your mood and health, and how to cope with Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a form of clinical depression that occurs at specific times of the year, typically winter or fall. The condition impacts individuals’ mood and sleep patterns, affecting their overall well-being. Kelly Rohan, a psychology researcher at the University of Vermont, describes SAD as a depression triggered by the change in seasons.

The symptoms of SAD include feelings of sadness, low energy, loss of interest in activities, sleep disturbances, and cravings for carbohydrates.

Causes of Seasonal Affective Disorder

Scientists believe that photons from daylight light up specialized cells in our eyes, converting them into neural signals that help regulate mood and alertness. The reduced exposure to sunlight during winter months is often thought to be the primary cause of SAD.

Several factors contribute to the development of SAD:

• Circadian rhythm disruptions: Slight variations in our circadian rhythm can lead to SAD.
• Melatonin levels: Reduced sunlight causes your body to produce more melatonin, the hormone that regulates sleep.

Treatments for SAD

There are several effective treatments for SAD, including:

• Antidepressant medications: Talk to your healthcare provider to discuss medications tailored to your needs.
• Bright light therapy: Devices that emit light about 20 times brighter than regular indoor light can help regulate mood and reduce symptoms.
• Cognitive behavioral talk therapy: Psychological treatments may help individuals manage the emotional aspects of SAD.

Bright Light Therapy: What You Need to Know

Researchers recommend using light therapy devices for 30 minutes every morning. These devices emit bright white light that mimics natural outdoor light. Sitting close to the device with eyes open is enough to experience benefits.

Coping with SAD During Daylight Saving Time

Fall Back Into a Healthy Routine: The reset in the clocks for Daylight Saving Time can be tricky. Maintain a consistent sleep schedule, even with the extra hour of daylight.
Dress Appropriately: Even in colder weather, taking sun exposure breaks can help your body produce vitamin D and improve mood.
Stay Social: Connect with loved ones and try to engage in activities that bring you joy, despite any downward shifts in mood.

Call to Action

Are you experiencing symptoms of SAD this fall? Don’t suffer alone. Reach out to a mental health professional for personalized advice and support. Schedule an appointment today and take control of your seasonal well-being.