What to Do About Seasonal Depression

Seasonal affective disorder (SAD) is depression that comes and goes when winter begins and ends. As the days grow shorter and the temperatures drop, many people start to feel a shift in their mood — about 5% of American adults deal with SAD, and it lasts for almost half the year.

For some, this isn’t just a case of the winter blues but something more profound and debilitating.

While describing SAD to others and explaining its effect on you may be challenging, we get it.

Dr. Naima Cheema, Dr. Hina Abid, and our Nexclin Medicine team help women and men throughout Roswell, Georgia, and the surrounding communities understand the science behind SAD and recognize it as a legitimate mental health issue.

Here’s what you need to know about seasonal affective disorder and what you can do about it.

The facts about SAD

Seasonal affective disorder typically occurs during the fall and winter because lack of sunlight triggers it. The darker days disrupt your body’s internal clock and lead to feelings of depression. While anyone can experience SAD, it’s most common in women and those who live far from the equator, where daylight hours are shorter in the winter.

SAD isn’t just feeling down occasionally; it’s a full-fledged mental health issue that can last months. The lack of sunlight may change your brain chemistry, affecting mood and energy levels. 

SAD vs. major depressive disorder (MDD)

While SAD and MDD share many symptoms, they’re two distinct diagnoses and call for different treatments.

SAD is seasonal, while MDD persists throughout the year, regardless of seasonal changes.

Although both disorders trigger feelings of hopelessness, fatigue, and changes in sleep or appetite, SAD is uniquely associated with the fluctuation of sunlight exposure.

MDD, on the other hand, involves genetics, biochemistry, and environmental factors. 

How does SAD feel?

SAD is an appropriate acronym for this condition because it does, indeed, make you feel sad. However, the symptoms are more complex than that, and no two people experience the same symptoms at the same level. Here’s a partial list of SAD symptoms:

Persistent low mood — sadness

If you find yourself feeling down or hopeless for most of the day, nearly every day, you could have SAD. Unlike typical winter blues, this feeling doesn’t go away easily and can affect your overall outlook on life.

Loss of interest in activities 

Activities that once brought you joy might no longer seem appealing. SAD may be to blame if you’re shunning hobbies, socializing, or even simple pleasures like watching your favorite TV show.

Changes in sleep patterns 

SAD can cause you to sleep much more than usual, yet still feel tired. Or it could even lead to insomnia.

Fatigue and low energy 

Feeling physically drained and struggling to complete everyday tasks can be a symptom of SAD. It’s more than normal tiredness — it’s a deep fatigue that makes it difficult to function.

Changes in appetite or weight 

You might find yourself eating more, especially craving carbohydrates, leading to weight gain. Some people might lose their appetite altogether.

Difficulty concentrating 

Focusing on tasks at work or school is challenging when you have SAD. You might feel foggy-headed and find it hard to make decisions.

How to find the light when you have SAD 

While professional treatment is vital, there are self-care strategies to help you manage SAD symptoms:

Increase light exposure 

Spend time outdoors every day, even when it’s cloudy. Natural light has a positive impact on your mood. You can even rearrange your home or workspace to maximize sunlight exposure.

Move around more

Physical activity boosts your mood by releasing endorphins. 

Eat well

Eating well-balanced meals stabilizes your mood and energy levels. You know the drill: fruits, vegetables, lean proteins, and whole grains.

Stay connected to people

Social interaction provides emotional support, so stay connected with your friends and family, even if you don't feel like it.

How we treat SAD

If self-care strategies aren’t enough, we offer various treatment options tailored to your needs:

Light therapy 

Exposure to a lightbox that mimics natural sunlight can be highly effective. About 20-30 minutes each morning can work wonders.

Medication 

We might prescribe antidepressants to help balance the chemicals in your brain. Talk to Dr. Cheema to find out if this is the right option for you.

Cognitive behavioral therapy (CBT) 

CBT helps you identify negative thought patterns and behaviors and replace them with positive ones.

Vitamin D supplements 

Some people with SAD have lower levels of vitamin D, so supplements can improve mood and energy levels.

If you suspect SAD, call Nexclin Medicine, or schedule an appointment online— we can shed light on your condition and help you face winter with a more positive outlook.