Shining a Light on Seasonal Affective Disorder: Understanding and Managing SAD

Understanding Seasonal Affective Disorder (SAD)

As the days grow shorter and colder, many of us notice changes in mood, energy, or motivation. While it’s normal to feel a little down during the winter months, some may experience more significant symptoms tied to Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes. Understanding SAD's signs and solutions can help you or someone you know seek the support they need.

What is Seasonal Affective Disorder?

SAD is a subtype of major depressive disorder that typically begins in late fall and lasts through winter. It is often linked to reduced sunlight exposure, which disrupts our body’s internal clock (circadian rhythm) and affects the production of serotonin and melatonin—key regulators of mood and sleep.

Dr. Janet Linton, Medical Director for Senior Behavioral Health at Mobile Infirmary and North Baldwin Infirmary, explains:

"It can be easy to brush the symptoms off as 'the winter blues.' But if you feel down for more days than not, it is time to see a doctor."

Common Symptoms of SAD

Symptoms vary by person but frequently include:

• Persistent sadness or low mood
• Fatigue, even after adequate sleep
• Difficulty concentrating or staying productive
• Loss of interest in once-enjoyed activities
• Changes in appetite, especially cravings for carbohydrates
• Social withdrawal or isolation

Who is at Risk?

Factors that may increase your risk of SAD include:

• Living in areas with long, dark winters
• A family history of depression or mood disorders
• Being female (SAD is more common in women)
• Being a younger adult, although older adults can also be affected

Coping Strategies

If you or a colleague exhibit signs of SAD, try these strategies:

Maximize Light Exposure

• Spend time outdoors during daylight, even on cloudy days.
• Open blinds or sit near windows to let in natural light.

Consider Light Therapy

• Use a light therapy box that mimics natural sunlight after consulting with a healthcare provider.

Maintain Healthy Habits

• Exercise regularly, eat a balanced diet, and get enough sleep.
• Stay hydrated and limit caffeine or alcohol intake, which can exacerbate symptoms.

Stay Connected

• Share your feelings with trusted friends or family.
• Engage in social or work activities to combat isolation.

Seek Professional Help

• If symptoms persist or interfere with daily life, consult a healthcare provider. Therapy, medication, or a combination of both can effectively manage SAD.

Supporting Each Other at Work

In the workplace, understanding and empathy are essential:

• Be attentive to changes in colleagues’ behavior or performance.
• Offer encouragement and suggest organizational wellness resources.
• Create an environment where mental health conversations are welcome.

Final Thoughts

SAD is more than just "winter blues"—it’s a genuine mental health condition requiring care and attention. By recognizing its signs and adopting coping strategies, we can help ourselves and each other navigate the darker months. Remember, your mental health matters, and help is always available.