9 Symptoms of Seasonal Affective Disorder and How to Treat It

What is seasonal affective disorder?

In the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), the authoritative guide to mental disorders, seasonal affective disorder is identified as a type of depression. It's callled a "major depressive disorder with seasonal pattern." The most difficult months in the United States tend to be January and February. Although rare, SAD can occur in the summer months for some.

SAD is more common in people living farther from the equator, where there are fewer daylight hours in the winter. Younger people and women are at higher risk.

What are symptoms of seasonal affective disorder?

SAD symptoms can vary from mild to severe and may include:

1. Feeling sad or having a depressed mood.
2. Loss of interest or pleasure in activities previously enjoyed.
3. Changes in appetite; usually eating more and craving carbohydrates.
4. Change in sleep; usually sleeping too much.
5. Loss of energy or increased fatigue despite increased sleep hours.
6. Increase in purposeless physical activity (such as an inability to sit still, pacing or handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others).
7. Feeling worthless or guilty.
8. Difficulty thinking, concentrating, or making decisions.
9. Thoughts of death or suicide.

The holiday season should be a time of joy and celebration, but for many it is not. Thanksgiving, Christmas and New Year’s all occur in the fall and winter months affected by seasonal affective disorder. Facing the holidays can already be particularly difficult and stressful for many. Factoring in seasonal depression can only add to the challenge. Although symptoms do typically resolve on their own with the change of season, symptoms can improve quicker through various types of treatment.

What are the treatments for seasonal affective disorder? 

According to The National Institute of Mental Health, treatments include:

1. Light therapy: Aim to get as much natural daylight as possible, for example short walks on bright, sunny days or eating lunch outside. Daily exposure to bright, artificial light (a light box) first thing in the morning, to mimic natural light found outside (under your provider’s supervision). Sit closer to windows with bright light both at home and at work.
2. Talk therapy, including cognitive behavioral therapy
3. Antidepressants, commonly serotonin reuptake inhibitors
4. Exercise
5. Healthy eating habits
   
6. Taking care of your general health and making sure you are up to date with health maintenance
7. Sleep hygiene: Make sure your bedroom is dark, quiet and relaxing and the temperature is comfortable. Turn off electronic devices and keep your cell phone away from your bed so you are not distracted by it.
8. Stay socially connected, avoiding isolation

These treatments may be used alone or in combination.

For those who are depressed and have been thinking about harming themselves or suicide, it is important to get help right away.

• Call 911 for emergency services.
• Go to the nearest hospital emergency room.
• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK

Seek treatment and speak with your healthcare provider today if you feel you are affected by seasonal affective disorder. Together you can decide on the best treatment options so that you can have a joyful, and happy holiday season!

The National Alliance on Mental Illness has additional information on seasonal depression that could be helpful to you.