The fall and winter months are often a time of celebration and holidays. However, for many people, these darker and colder days can bring on feelings of fatigue, lethargy, and depression. This is known as seasonal affective disorder (SAD), a form of depression that occurs with the changing of the seasons. SAD can affect up to 10 percent of people in the United States, depending on where they live. Here are some frequently asked questions about SAD, along with expert answers.
**What is seasonal affective disorder?**
SAD is often misunderstood as just the “winter blues.” However, according to Kelly Rohan, a professor of psychological science and a clinical psychologist at the University of Vermont, SAD is a more serious form of clinical depression. The symptoms of SAD can last longer and come and go with the seasons. Common symptoms include daily feelings of depression, loss of interest in once enjoyed activities, changes in appetite or weight, low energy, trouble sleeping, and thoughts of death or suicide. Most people with SAD experience symptoms during the winter months, known as winter-pattern SAD. However, SAD can also occur during the spring and summer months, known as summer-pattern SAD.
**What causes seasonal affective disorder?**
The exact cause of SAD is unknown, but a leading theory suggests that a shift in the biological clock plays a role. People with SAD have higher levels of melatonin in the morning, making it harder for them to wake up and causing feelings of fatigue and grogginess. The anticipation of shorter days can also contribute to SAD, creating a self-fulfilling prophecy.
**How long does seasonal depression last?**
The duration of SAD symptoms can vary from person to person. In some cases, symptoms can last up to five months. Most people with winter-pattern SAD will start noticing symptoms between October and November, with the most severe symptoms occurring in January and February. Symptoms of summer-pattern SAD tend to start in the spring and end in the fall.
**What are the best ways to manage seasonal depression?**
There are several evidence-backed methods for managing SAD. Bright light therapy is highly effective. Sitting in front of a light therapy box for about 30 minutes every morning can stimulate the body to produce the right hormones for wakefulness and alertness. It’s important to use the therapy box properly by using it early in the morning and selecting one with adequate brightness and full spectrum light. Cognitive behavioral therapy (CBT) is also beneficial for shifting negative thought patterns associated with SAD. Antidepressant medications may be prescribed for more severe cases of SAD. Simply spending time outdoors and engaging in winter activities can also help boost mood.
In conclusion, SAD is a form of depression that occurs with the changing of the seasons. It can have significant impacts on those affected, but there are effective treatment options available. Consulting with a therapist or psychiatrist is recommended to determine the best course of action.