Written by Nishagie Hettiarachchi
Edited by Ashley de la Cruz
What is SAD?
Seasonal Affective Disorder, or SAD, in short, is a form of depression also known as seasonal or winter depression. As the name itself states, people with SAD tend to experience symptoms during the fall and winter seasons due to daylight savings time.
Graphic made by Ori Nguyen, from Arts for Relief
Causes of SAD
SAD has been linked to a chemical imbalance in the brain due to shorter hours of daylight in the winter. Reduced exposure to sunlight causes a decrease in the production of serotonin, which is a key neurotransmitter in happiness and joy. Darren Cotterell of MRCPsych states, "Brain scans have shown that people who had seasonal depression in the winter had higher levels of a serotonin transporter protein that removed serotonin than in individuals who did not have seasonal depression.”
Melatonin has been directly linked with SAD, as it affects sleep patterns and mood. Taking into account that melatonin is produced in the dark, those with SAD may have their circadian rhythms thrown off every season, which leads to a loss of sleep. Generally, the most challenging months for those with this form of depression are January and February, as those months transition into a new season.
Symptoms
General symptoms for SAD include:
Feelings of depression or sadness nearly every day
Loss of energy/increased fatigue due to loss of sleep
Difficulty thinking, concentrating, or making decisions
Changes in appetite or weight
Specific Symptoms for Winter-pattern SAD Include:
Oversleeping
Overeating/weight gain
Social withdrawal (known as “hibernation”)
Specific Symptoms for Summer-pattern SAD Include:
Trouble sleeping (insomnia)
Weight loss, decrease in appetite
Restlessness and agitation/violent behavior
Statistics
5% of adults in the US experience SAD
4 out of 5 people who have SAD are women
SAD tends to last about 40% of the year
SAD is more common in those living farther from the north, for there are shorter daylight hours in the winter
Symptoms usually occur between ages 20-30, however, there are exceptions
SAD is more common in families who have a history of mental illnesses such as Major Depressive Disorder or Schizophrenia
Treatments
There are treatment options and many of them tend to be effective. Though symptoms tend to improve as the days get brighter, treatment helps relieve symptoms quicker.
There are four main categories:
Light Therapy involves sitting in front of a bright light daily, to make up for the loss of sunlight.
The light is about 20 times brighter than normal indoor light, and it filters out harmful UV rays, making it one of the most effective treatment options
Talk Therapy helps people find positive coping methods during seasonal slumps and focuses on replacing negative thoughts associated with the winter season with more positive ones
Medications are also an effective treatment option. To counteract the serotonin imbalance, the hormone’s reuptake inhibitors are often used to treat SAD symptoms when they occur.
Finally, because many people who have SAD also have a vitamin D deficiency, taking nutritional supplements of vitamin D may also help.
With the ongoing global Covid-19 pandemic, it may be especially hard for many to go outside during times when sunlight is prevalent. Remember that it is ok to acknowledge your feelings and it is best to confide in trusted friends and family if you feel like you need to.
Remember to take care of yourselves and find different ways to get through the hard times. Carve out some time in this year for self-love and acknowledge that you’re doing the best you can. We’re so proud of you all, and happy new year!
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