Well-Being through the Seasons: Understanding Seasonal Affective Disorder

As the days grow shorter and darkness extends into our mornings and evenings, the seasonal shift begins to affect us in many ways. Our internal clock adjusts, routines change, energy levels fluctuate, and for many, these changes have a significant impact. This time of year often brings struggles with Seasonal Affective Disorder (SAD), a condition that affects about 15% of Canadians to some degree during their lifetime.

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Seasonal Affective Disorder Explained

Seasonal Affective Disorder (SAD) is a form of depression that occurs during specific times of the year, most commonly in the cooler months when there is less sunlight. While less common, some individuals may also experience SAD during the warmer seasons.

It’s important to distinguish SAD from the “winter blues,” which many people experience as a result of limited activities and disruptions to their typical routines caused by colder weather. SAD goes beyond these temporary feelings and presents symptoms similar to other forms of depression, with the key difference being its seasonal pattern.

Common symptoms of SAD include low energy, persistent fatigue, irritability, appetite changes, a loss of interest in previously enjoyable activities, increased stress, and feelings of hopelessness. Unlike temporary low moods, individuals with SAD experience these symptoms for more than two weeks at a time, with their impact extending to most of the day. These prolonged periods of low mood and sadness can significantly affect other aspects of life, including relationships and work or school. 

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How Seasonal Changes Impact Your Mental Health

There are various perspectives on why Seasonal Affective Disorder (SAD) occurs, but research has highlighted serotonin and melatonin levels as contributing factors. These chemicals play a vital role in regulating the body’s 24-hour clock, known as the circadian rhythm, which governs functions like sleep, mental health, stress, activity levels, and body temperature. 

Seasonal changes impacting the amount of sunlight we experience can disrupt the body’s 24 hour internal clock. For example, sunlight helps regulate serotonin, a chemical in the brain that boosts your mood. Serotonin plays a role in managing stress, fear, and sleep - all of which contribute to our overall well-being.

These seasonal changes can also disrupt melatonin, a hormone that is important for maintaining our sleep-wake cycle. When melatonin levels are off, it can disrupt sleep patterns and energy levels, which are also important aspects of our overall mental well-being. 

While there isn’t one single reason why someone develops SAD, it’s clear that seasonal shifts can disrupt your body’s rhythm and be a contributing factor of mental health challenges during seasonal changes. Each individual is unique, and everyone’s experience with SAD is different, but understanding these effects can help understand some of the ‘why’ behind Seasonal Affective Disorder. 

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Managing Seasonal Affective Disorder

So, what can you do about Seasonal Affective Disorder (SAD)? Many treatment options for SAD overlap with approaches used to manage other forms of depression. Here are some strategies to consider:

• Therapy: Therapy can help you identify and address emotional or cognitive stressors that may be contributing to SAD. While the change in seasons may play a role, experiencing symptoms of depression can arise from a combination of factors unique to each person. Working with a therapist can help you better understand yourself, recognize triggers, develop coping strategies, and build healthy mechanisms to manage depression.
• Light Therapy: For some, light therapy can be an effective treatment for SAD. This involves exposure to a special light that mimics natural sunlight, helping to regulate your internal clock and mood. It’s important to consult a physician before starting light therapy to ensure it’s safe and appropriate for you as there can be side effects to light therapy.
• Lifestyle: It’s normal for your routine to change with the seasons, but maintaining a sense of structure is important when managing any type of depression, including SAD. Inactivity and avoidance can worsen depressive symptoms, while engaging in meaningful activities can help boost energy and reinforce positive emotions. However, it’s equally important to keep activities manageable—overloading your schedule or setting unrealistic goals can lead to feelings of overwhelm or defeat.
• Medication: For some individuals, medication may be necessary to manage seasonal depression. Choosing to take medication is a personal decision, and it’s important to consult with your physician to explore your options and determine what’s best for your specific needs.

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Final Thoughts: Prioritizing Your Mental Health This Season 

As the seasons change, it’s important to prioritize your well-being. If you notice the signs or symptoms of Seasonal Affective Disorder, don’t hesitate to reach out for support. Taking steps to care for yourself can make a big difference.

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References: 

Bergland, C. (2015, July 1). How does your circadian clock keep track of the seasons? Psychology Today. https://www.psychologytoday.com/ca/blog/the-athletes-way/201507/how-does-your-circadian-clock-keep-track-of-the-seasons 

CAMH. (n.d.). Seasonal affective disorder SAD. https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder

Campbell, P., Miller, A., & Woesner, M. (2019). Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med, 32, 13-25. https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/

Canadian Mental Health Association: BC Division. (2013). Seasonal Affective Disorder. CMHA British Columbia. https://bc.cmha.ca/documents/seasonal-affective-disorder-2/#D 

Canadian Psychological Association. (2020, December 31). “Psychology Works” Fact Sheet: Seasonal Affective Disorder (Depression with Seasonal Pattern). https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depression-with-seasonal-pattern/ 

Corliss, J. (2022, October 28). Light therapy: Not just for seasonal depression? Harvard Health. https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840?utm_source=chatgpt.com 

National Institute of Mental HEalth. (2023). Seasonal affective disorder. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder 

Psychology Today. (2023, March 6). Behavioral activation. https://www.psychologytoday.com/ca/therapy-types/behavioral-activation# 

Watson, S. (2023, November 20). Serotonin: The natural mood booster. Harvard Health. https://www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster