With the temperatures getting lower and days becoming colder and shorter, some people are feeling lethargic and irritated which was not the case a few days back. Such feelings are temporary but one in every three people continuously experience a type of depression throughout the winter months. This type of depression is known as seasonal affective disorder (SAD).
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Symptoms of SAD vary in every person from mild to severe. But the most common symptoms include:
- Sadness and irritability
- Anxiety
- Extreme fatigue or lack of energy
- Struggling to concentrate
- Loss of interest in usual activities you previously enjoyed
- Increase in sleep duration
- Change in appetite (Carbohydrate cravings and weight gain)
- The feeling of helplessness or suicidal thoughts
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According to the researches, the specific causes of Seasonal affective disorder are still unknown but some factors that may come into play include:
Change in Melatonin levels: Melatonin is a hormone produced by the brain’s pineal gland, it controls our sleep cycle. Change in weather can disturb the melatonin level in the body which can cause a bad mood and disrupted cycle.
Drop-in Serotonin levels: Serotonin is a chemical produced by the brain and controls our mood. A drop in serotonin affects our mood and might play a role in SAD. Reduced sunlight can lead to a drop in serotonin which may trigger depression. This reduction in sunlight may disrupt your body’s internal clock and lead to feelings of depression.
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Malfunctioning Hypothalamus: Some researchers also suggest that it could be due to a malfunctioning hypothalamus, the area of the brain that controls biological processes such as mood, sleep, and appetite.
Women are more likely to be diagnosed with SAD as compared to men. SAD occurs more frequently in young adults than in older adults.
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Treatments for SAD:
In most cases, symptoms start to improve when the season begins to change and spring approaches. But there are a few diagnoses people can do to cope with their symptoms during the winter months.
Phototherapy: Bright light therapy, using a special lamp, is an emerging therapy for SAD. Researchers are unsure about its effectiveness as a standalone treatment of SAD.
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Cognitive-behavioral therapy (CBT): CBT is a type of talk therapy, which is considered an effective treatment for SAD. Research has shown that CBT produces the longest-lasting effects of any treatment approach.
Antidepressant medication: For some cases, doctors recommend medications for depression, either alone or combined with therapy.
Spending time outdoors: Getting more sunlight can help improve symptoms. Try to
get out during the day. Also, increase the amount of sunlight that enters your
home or office.
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Vitamin D: A vitamin D supplement can be helpful to improve symptoms.
While there are many treatments available to manage symptoms of SAD throughout the winter months, it’s important to consult your medical practitioner about symptoms and feelings — especially if symptoms don’t improve, or if the condition becomes difficult to manage.
