December is seasonal depression month, and it’s no surprise why. The days are short (in fact, the winter solstice on December 21 is the shortest day of the year), the weather is cold and gloomy, and by the time most people have finished work, it is already dark outside.
These seasonal changes can be bothersome for some people, but for others—about 5% of American adults and even some children—they can also trigger a form of depression known as seasonal affective disorder, or SAD. Signs of SAD include having low energy, sleeping too much, experiencing carbohydrate cravings or other changes in appetite, avoiding socialization, and feeling sad and lethargic for much of the day.
Because it’s not uncommon for people to feel a little depressed during the colder months, SAD is often confused with the “winter blues.” It is also often thought to be limited to the winter months, but some people experience SAD during the spring and summer. These are just two misconceptions about the mental health condition that can cause some people suffering from SAD to shrug off their symptoms and not seek the help they need. Ahead, experts explain what else we get wrong about SAD — and why it’s important to understand what it can look like.
Myth #1: SAD is just the ‘winter blues’
Many people may feel depressed when the sun sets at 4pm and it’s too cold and dark outside to do the things we love. However, not all of these people have SAD, a diagnosable mental illness that can affect many aspects of a person’s life.
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“While it’s true that many people experience a dip in their mood during the dark winter months, SAD goes beyond a typical ‘winter slump,'” Lauren Auer, a certified trauma professional who both treats clients with SAD and experiences it herself, tells Yahoo Life. “It is a clinical form of depression with a real neurological basis.”
If you have SAD, you won’t just feel “meh” about the change in seasons. You will notice disturbances in your mood, energy levels, sleep, appetite, social habits, and more, which should be discussed with a healthcare provider.
Myth #2: SAD only occurs when it’s cold and dark outside
Many people associate SAD with late fall and winter, when there is less daylight and temperatures drop. As Auer notes, having fewer hours of daylight does indeed contribute to experiencing SAD. But the condition is not exclusive to cold, dark seasons. In fact, people can experience it under the opposite circumstances.
“Although SAD is more common in colder climates, it is the shift in daylight hours—and not just the cold—that causes the symptoms,” says Attiya Awadallah, founder of Lenora: Art Therapy and Counseling and a licensed psychotherapist who serves young adults with SAD for more than a decade, reports Yahoo Life. “Even in sunny areas like Arizona, people can experience SAD because the brain responds to these seasonal changes in light, which can disrupt the production of serotonin and melatonin.”
Adds Auer, “Although winter-onset SAD is the most common form, some people experience summer-onset SAD, with symptoms appearing during the brighter, warmer months.”
Again, that’s because SAD isn’t just about the weather, but rather about how our bodies respond to major changes in the environment. “For these people, longer daylight hours and intense heat can disrupt their biological clock and cause stress,” Auer explains. “This imbalance can disrupt our energy, sleep and emotional stability.”
While an increase in melatonin (along with a decrease in serotonin) has been found to cause fatigue and depressive symptoms in people with winter depression, it has been theorized that people with summer-onset winter depression may have a reduction in melatonin, making it more difficult to to survive. sleep. High temperatures, shorter nights and more daylight can also contribute to sleep disruptions, according to the National Institute of Mental Health.
Finally, more individual factors – such as how often someone goes outside – can contribute to SAD. “Some people may have a genetic predisposition or a particularly sensitive body clock that causes a strong response to seasonal changes, even in mild or sunny climates,” Auer adds. “This means that someone living in a sunny state can still feel the effects of SAD, especially if they spend a lot of time indoors and away from natural light.”
Myth #3: SAD only affects your mood
Although SAD often presents itself as someone feeling down, that’s not the only way it affects people. “The impact of SAD goes beyond just the mood,” says Awadallah.
When it comes to SAD that starts in the summer, Auer says symptoms can include insomnia, loss of appetite, or agitation. In winter, several symptoms can occur, such as hypersomnia (or extreme daytime sleepiness), low energy and carbohydrate cravings that can lead to weight gain, Awadallah adds.
“These physical changes are related to the brain’s attempt to adapt to the shifts in light exposure, which can cause a drop in serotonin levels,” says Awadallah. Although serotonin is considered the “feel-good neurotransmitter,” it also affects sleep, digestion, bone health, sexual desire and more.
Additionally, Awadallah says recent research suggests that changes in the immune system and inflammation may contribute to the fatigue and cognitive symptoms common to SAD.
Myth #4: Light therapy is a quick fix for SAD
A light box mimics outdoor light, but is not regulated by the Food and Drug Administration when it comes to treating SAD, according to the Mayo Clinic.
Auer says light therapy can improve mood and energy for many people, but it is not an instant solution or miracle cure. “Efficacy varies from person to person, and like any treatment, it takes time and consistency to see results,” she says. Furthermore, she believes that light therapy is most helpful when integrated into a holistic approach, in combination with other treatments. (Dr. Norman Rosenthal, the psychiatrist who discovered SAD, said the same thing last year when he spoke to Yahoo Life.)
Other helpful tips, Auer adds, include cognitive behavioral therapy, regular exercise, good sleep hygiene and social connection. Awadallah also suggests eating nutritious foods and working on your overall mental well-being.
Myth #5: SAD is a short-lived seasonal change
For someone with SAD, the seasons that trigger symptoms can last forever. As the American Psychiatric Association notes, symptoms of SAD typically last as long as 40% of the year, further distinguishing the condition from short-term melancholia.
Myth #6: SAD can be addressed alone
Dealing with SAD requires different adjustments – and people. As with other mental health conditions, it is not something that people should deal with in isolation.
But unfortunately, spending time with others may not be as easy as it sounds for someone with SAD. Depression can make it difficult to experience pleasure, have the energy to interact with others, or not feel like a burden, which can lead people to isolate themselves. “Social withdrawal is common in SAD, but isolation only worsens symptoms,” says Awadallah. “Psychologically, withdrawing from social interactions removes an important source of positive reinforcement, which is crucial for maintaining mood stability.”
She recommends behavioral activation, a skill that encourages people to force themselves to do something they would normally enjoy (like meeting a friend for coffee or going for a walk), knowing that the motivation and mood boost will come later. She says it motivates clients to reconnect with people and hobbies they love.
It is also crucial that anyone experiencing the symptoms of SAD discuss the problem with their doctor. “If you think you are depressed, see a healthcare provider as soon as possible,” advises Johns Hopkins Medicine. For example, a mental health professional can provide advice on treatment options and coping strategies to help you better weather the harsh seasons ahead.
If you or someone you know is experiencing suicidal thoughts, call 911 or call the 988 Suicide & Crisis Lifeline on 988 or 1-800-273-8255 or text HOME to the Crisis text line on 741741.
