:quality(85):upscale()/2024/11/26/885/n/49351082/1a5609ca67462c49955442.93716809_.jpg "Seasonal Affective Disorder: Experts on Symptoms, Treatment")
While some people associate winter with coziness and cheer, the colder months don’t feel quite as festive for everyone. For some, the darker days and colder weather can serve as a trigger for seasonal affective disorder (SAD). You may have heard of SAD also referred to as “seasonal depression,” typically setting in during the fall and winter months — times when your circadian rhythm is thrown off by the dreary weather. As the days grow shorter, the temperature gets colder, and the weather seems gloomier, it’s unsurprising that some people may feel the effects. In fact, research suggests that up to 30 percent of people with depression or bipolar disorder notice different symptoms when the seasons change. But SAD is more than the winter blues — it’s a serious mental health condition.
If you’re still curious about SAD, or worried you may have it yourself, we asked experts what seasonal affective disorder is, what causes seasonal affective disorder, and what you can do to treat it. Read on for expert-approved advice that’ll help you identify and alleviate symptoms of seasonal affective disorder — because no one deserves to suffer through the season alone.
Experts Featured in This Article:
Kenneth Yeager, PhD, LISW-S, LICDC, is a clinical professor at Ohio State University, and director of the Stress Trauma and Resilience (STAR) program.
Bradley Seymour, PhD, is an associate teaching professor of psychology at Syracuse University.
What Is Seasonal Affective Disorder?
Seasonal affective disorder (SAD), also known as seasonal depression, is a form of depression tied to the changing of the seasons. According to the Mayo Clinic, most people with SAD start experiencing symptoms in the early fall, and all through the winter. SAD can also affect people in the spring or summer, but this is much less common.
Causes of Seasonal Affective Disorder
While there isn’t one agreed-upon cause for SAD, chemical imbalances linked to general depression (low levels of serotonin, glutamate, GABA, etc.) may also be tied to seasonal depression. In fact, according to the Mayo Clinic, decreased sun exposure in the winter months may contribute to lower serotonin and increased melatonin. Another theory is that disruptions to your body’s circadian rhythm (biological clock), may lead to changes in your overall mood.
Symptoms of Seasonal Affective Disorder
Much like general depression, SAD can impact everyone differently. That said, it’s most often characterized by symptoms like:
- Extreme fatigue
- Weight gain
- Stress or anxiety
- Trouble concentrating
- Sleep problems
- Social withdrawal
- Loss of interest in otherwise pleasurable activities
- Mood swings
Seasonal Affective Disorder Treatments
If you notice the seasonal shift taking a toll on your mental health, there are some ways to alleviate symptoms. Ahead, mental health professionals share some expert-approved strategies to help you feel more like yourself — even when the days start looking a little gloomier — featuring foods to eat, products to try, and small lifestyle changes you can incorporate into your daily routine. As a note, if you find yourself needing additional support, don’t hesitate to reach out to a mental health care provider who can give you more personalized medical advice and help you better manage SAD.
- Talk a Walk: One simple step you can take to help manage seasonal depression is to go on daily walks within a few hours of waking up. Exercise helps your body release endorphins (chemicals creating a positive and euphoric feeling in your body), and a morning walk is a gentle way to get your body moving. “Walking when there is morning sunlight exposure will also help keep your body’s clock on track,” says Ken Yeager, PhD, LISW-S, LICDC. You can even try TikTok’s “hot girl” walk as a form of moving meditation.
- Get Outside: Immersing yourself in nature can have a powerful effect on your mental and physical health. It may be especially useful for depression, with research showing that “forest bathing,” or walking in an outdoor setting, can lower your stress hormones, decrease blood pressure, lower your heart rate, and improve immune function.
- Stay Social: It can be tempting to isolate yourself and stay inside all day, but it’s important to get out and socialize with your friends and family. “Stay social and active through the stretches of cold, rain, and grey,” Dr. Yeager says.
- Add Light to Your Space: Light — especially that which mimics the outdoors — can have a serious impact on your mood. Brighten up your space, wherever you are, as much as possible. Open the blinds, get out into sunlight as much as you can, or invest in a light box (aka a “SAD light”). The Mayo Clinic recommends light therapy as a fundamental part of SAD treatment. Another study from Kovtun and Rosenthal found that sunlight significantly impacted the daily movement of both mentally healthy and ill participants, potentially suggesting that participants felt more positive and/or energetic when exposed to sunlight.
- Get More Vitamin D: Comfort foods are definitely OK, but consuming foods with vitamin D is especially important during the winter, Bradley Seymour, PhD, explained in a previous PS interview. This is because your body has a harder time producing vitamin D on its own in months with less sun. A lack of vitamin D can lead to fatigue, muscle weakness, and mood changes like depression, per the Cleveland Clinic. Fatty fishes like tuna and salmon are both good sources of vitamin D. Dr. Seymour also recommends kale, mushrooms, orange juice, and dairy milk for mood-boosting nutrients.
- Stay Active: Exercise releases mood-boosting endorphins, so one of the best ways to combat the winter blues is with a good sweat session. Keep moving, keep working out, and keep the positive feelings flowing.
- Keep a Schedule: To keep your circadian rhythm in check (and thus balance your mood and energy levels), try your best to maintain a good sleep schedule. Your circadian rhythm is affected by light, but you can manage it better when you’re sticking to a good routine. Here are some tips to help you get a better night’s sleep.
- Seek Expert Help: If you’re feeling prolonged periods of fatigue, mood swings, depression, and social withdrawal, we recommend reaching out to a professional such as a psychologist or psychiatrist to help work with you through your emotions and create an individualized treatment plan that will work best for you.
— Additional reporting by Tamara Pridgett and Chandler Plante
Dominique Michelle Astorino is a former PS contributor.
Tamara Pridgett was the associate editor for PS Fitness. Likes: box jumps, chai lattes, and sprinting. She’s a NASM-certified personal trainer and a Precision Nutrition level 1 coach. She’s also a Division 1 All-American sprinter.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.