What is SAD?

As the seasons shift and daylight hours wane, many people experience a change in mood. For some, however, this shift goes beyond the typical winter blues and becomes a more severe form of depression known as Seasonal Affective Disorder (SAD). In 1984, a team led by Dr. Norman Rosenthal, who was then a researcher at the National Institutes of Health, first described SAD and coined the term. "I believe that because it is easy to remember, the acronym has stuck," he said. Dr. Rosenthal estimates that roughly five percent of the country has SAD, while another 10-15 percent has a milder variation of it.

Seasonal Affective Disorder is a type of depression that occurs at a specific time of year, most commonly in the fall and winter months when sunlight exposure is reduced. Dr. Meir Kryger, professor of medicine at Yale School of medicine, highlighted that SAD is not just a "matter of being bummed out, but something that interferes with your ability to function." Germaine Pataki of Saskatoon, Saskatchewan, described SAD as, "It's a feeling of panic, fear, anxiety and dread all in one." While the exact cause of SAD is unknown, research points to the decrease in sunlight as a potential factor. The limited exposure to sunlight can disrupt the body's internal clock, reduce serotonin levels, and affect melatonin production - all of which can impact mood and energy levels.

The American Psychological Association noted that, while the symptoms of SAD can be similar to those of major depressive disorder, they tend to appear seasonally. Some common symptoms of SAD include a persistent low mood, loss of interest in hobbies or socializing, low energy and fatigue, changes in sleeping patterns, weight gain or changes in appetite, and difficulty concentrating.

Treatment for SAD often involves a combination of approaches, tailored to individual needs. Here are some of the most common options:

• Dr. Pay Dessan of Yale University's Winter Depression Research Clinic, said that many people with SAD respond well to light therapy, or phototherapy. It involves sitting near a specially designed lightbox that mimics natural sunlight, helping to regulate melatonin and serotonin levels. Most people use light therapy for about 20-30 minutes each morning. Special lights run from $70 to $400. If your doctor diagnosed you with SAD, check with your insurance company to see if the cost of a light might be covered, Dr. Dessan suggested.

• For some individuals, antidepressant medications, such as SSRIs, can be helpful. Medication can alleviate some symptoms by balancing serotonin levels in the brain. It is essential to consult with your healthcare provider to find the best approach, medication, and dosage.

• Cognitive Behavioral Therapy (CBT) can be effective for managing SAD. CBT involves working with a therapist to identify and modify unhelpful thoughts. It helps individuals change negative patterns of thought and behavior, equipping them with coping mechanisms for handling SAD symptoms. "A very common thought that people have is 'I hate winter,'" University of Vermont researcher Dr. Kelly Rohan said. She suggested, "Reframe that into something as simple as 'I prefer summer to winter.' It's a factual statement, but it has a neutral effect on mood."

• Simple lifestyle adjustments can also make a difference. Spending time outside during daylight hours (even on cloudy days), exercising regularly, eating a balanced diet, keeping a regular sleep schedule, and staying socially connected are all ways to reduce symptoms. Additionally, mindful practices like meditation or yoga can help individuals manage stress. 

If you suspect that you or a loved one may have Seasonal Affective Disorder, don't hesitate to reach out for support. There are effective treatments available, and with the right approach, it is possible to navigate the challenges of SAD and reclaim enjoyment during every season.