Many people sometimes feel sad, low, or not like themselves for short periods. For some, these feelings usually happen when the seasons change. It is very common to feel down or experience the winter blues, mostly during winter and fall when the days are shorter, and then feel better again in the spring when there is more daylight. For some people, these mood changes can be severe and can affect their emotions, daily life, and even thoughts.
If you notice some major changes in your mood or behavior during certain seasons, it means you have Seasonal Affective Disorder (SAD). Most people with SAD start feeling symptoms when fall comes to an end and winter is going to start. It is very rare, but people experience depression during the spring and summer months. That is known as summer-pattern SAD.
What Are The Signs and Symptoms Of SAD?
Seasonal affective disorder is a type of depression that usually happens during some time of the year. These symptoms usually last for about 4-5 months and follow a seasonal pattern. People with SAD can experience some of the common symptoms of depression. There can be some other symptoms that are more specific to winter or summer SAD. Not everyone will have all of these symptoms. However, some of the common symptoms of depression are:
- Feeling anxious, sad, or emotionally empty most of the day for about two weeks.
- Feeling hopeless or negative about life.
- Feeling worthless, guilty, or helpless.
- Feeling frustrated, irritable, or restless.
- Losing interest in hobbies or activities.
- Tiredness, low energy, or feeling slowed down.
- Changes in appetite, sleep, or unexpected weight changes.
- Physical problems such as body aches, headaches, cramps, or stomach issues without any clear medical cause.
- Thoughts about suicide or death.
Winter SAD Symptoms
| Summer SAD Symptoms
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SAD vs Holiday Blues
Winter SAD is different from the holiday blues. Holiday stress usually causes temporary sadness or anxiety due to finances, family events, or busy schedules. SAD, however, is linked with the seasonal changes in daylight. These can leave a stronger impact on the energy, mood, and daily life.
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What Causes SAD?
Studies show that SAD can be linked to changes in different chemicals and hormones in the brain that affect your sleep, energy, and mood.
Low Serotonin Levels
People with SAD, usually winter SAD, can have lower levels of serotonin. It is a brain chemical that helps control your mood. Sunlight helps the body maintain healthy serotonin levels. So, shorter days and less sunlight during fall and winter can lower serotonin and contribute to feelings of depression.
Vitamin D Deficiency
Vitamin D can play an important role in SAD because it supports serotonin activities. Our bodies usually produce vitamin D when sunlight touches the skin. During winter, when there is less sunlight exposure, it can lead to lower vitamin D levels. As a result, the symptoms of depression get worse.
Changes in Melatonin
SAD can also be connected to a change in melatonin. It is a hormone that helps regulate sleep and the body’s internal clock.
- People with winter SAD can produce too much melatonin. It can cause tiredness and oversleeping.
- People with summer SAD can produce lower levels of melatonin. These can lead to trouble sleeping and poor sleep quality.
Disruption of the Body’s Internal Clock
Serotonin and melatonin help regulate the body’s natural sleep-wake cycle. Seasonal changes in daylight can cause disturbance in the cycle in people with SAD. These make it harder for them to adjust to changing seasons. It can lead to changes in sleep, energy, mood, and behavior.
Negative Thoughts and Seasonal Stress
Some people with SAD also struggle with negative thoughts or feelings that are related to summer or winter. These include isolation, stress, or seasonal limitations.
Who Can Develop SAD?
Millions of people in the United States can experience Seasonal Affective Disorder (SAD). However, most do not realize they have it. In most cases, SAD starts during young adulthood. SAD is more common in women than in men. SAD happens more frequently during winter than in summer. People who live in areas with shorter winter days and less sunlight are more likely to develop SAD.
For example, it is more common in northern regions where winters can be longer and darker. SAD is also more common in people with mental health conditions such as depression or bipolar disorder, especially bipolar II disorder. It includes periods of depression and milder mood highs known as hypomania.
People with SAD can also experience other mental health conditions, including panic disorder, anxiety disorders, eating disorders, and attention deficit/hyperactivity disorder (ADHD). SAD can sometimes run in families. It means people are more likely to develop it if close relatives have depression or other mental health disorders.
How Can You Know You Have SAD?
If you think you have SAD, you can talk to our therapist at MindSpa. Our therapists usually ask questions about your behavior, mood, and symptoms, and also complete a questionnaire to better know what you are experiencing. When you have SAD, you usually experience symptoms of depression or symptoms liked to winter or summer-pattern SAD. Your symptoms happen during the same season each year for at least two years in a row. Also, you experience some depressive episodes during a specific season, mostly at other times of the year.
How Can Counseling Help With SAD?
When there is less sunlight, days are shorter, and mostly during winters, it can trigger feelings of sadness, grief, or loss in some people. Therapists can provide you with a safe and supportive space to talk about what you are going through. Instead of only trying to fix the problems, therapies can provide great help to understand your emotions and experiences that SAD can bring up.
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When you work through these feelings, there will be positive personal growth and healthy changes. If you or your loved ones are experiencing symptoms of such a depression, such as continuous sadness or lack of motivation, it’s important to get help immediately. Book a consultation today with our therapists at MindSpa for quick support and strategies to cope effectively.