As the seasons shift and the days grow shorter, many people notice a subtle change in their mood. This change is fleeting for some, a mere case of the ‘winter blues’. But for others, the lack of sunlight and colder weather trigger something far more serious—Seasonal Affective Disorder (SAD). Apecksha Gurung, a psychologist at CMC Nepal, sheds light on seasonal affective disorder (SAD) and self-help strategies that can help manage or prevent its symptoms.

What is seasonal affective disorder (SAD)?

This condition is classified as a major depressive disorder with seasonal patterns in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR). Usually occurring in the fall and winter, when daylight hours are shorter, it is a form of depression that has a recurring seasonal pattern with symptoms that endure for roughly four to five months of the year. SAD, seasonal sadness or winter depression are other names for seasonal affective disorder, a type of depression. Winter SAD and summer SAD are the two main kinds of SAD.

Which seasons tend to trigger SAD the most, and why?

The most prevalent form of SAD is winter. Winter SAD is prevalent in many places because lower temperatures drive people to stay inside, thus limiting their exposure to sunlight. Colder temperatures and less sunlight also reduce your body’s circadian clock, lowering serotonin, a neurotransmitter that influences mood and saps vitality. Low serotonin is also thought to play a significant role in the symptoms of SAD.

Does lack of sunlight impact our mental health?

Serotonin, a neurotransmitter called ‘happy hormone’, affects mood and promotes emotional stability, which sunlight regulates. Reduced exposure to sunlight can raise the risk of depression by lowering serotonin levels.

Our body produces a hormone called melatonin, which regulates the cycle of sleep and wakefulness. Our body produces more melatonin in response to darkness. Wintertime darkness can result in an excess of melatonin, stimulating excessive sleepiness, central hypothyroidism, lethargy and exhaustion.

Our circadian rhythm, often known as our internal body clock, is influenced by sunlight to control our energy levels, emotions, and sleep patterns. SAD and other mood disorders are associated with circadian rhythm misalignment.

Moreover, Vitamin D, essential for brain function and mood control, is primarily found in sunlight. A lack of sun can also result in Vitamin D insufficiency, which has been linked to a higher risk of depression and cognitive decline.

Colder weather and shorter daylight hours can result in less social engagement and more time spent indoors. Feelings of despair and loneliness can be aggravated by isolation, affecting an individual’s mental health. The absence of sunlight can worsen symptoms for people who already struggle with psychological illnesses.

Moreover, several biological components, such as the circadian rhythm, melatonin, and serotonin, may contribute to SAD.

How can individuals distinguish between typical winter blues and SAD?

The primary distinction between seasonal affective disorder and the winter blues is that the former may restrict the joy of life, whereas the latter typically does not. These can also be differentiated based on the variation of their dimensions, patterns, and symptoms.

Winter blues symptoms include general sorrow, lack of energy, and problems with sleeping. In contrast, SAD symptoms include social withdrawal, feelings of despair, guilt, or low self-esteem, suicidal thoughts, oversleeping or experiencing difficulty falling asleep, gaining weight, and feeling gloomy or melancholy most of the time, almost every day.

About the pattern, symptoms of the winter blues fluctuate over the winter months and are caused by temporary factors like weather problems, holiday stress, or a decrease in outside activities. On the other hand, symptoms of SAD usually start in late fall or early winter and go away in the spring or summer and have a predictable and consistent seasonal rhythm every year.

Winter Blues symptoms typically subside with lifestyle changes and last only a few days to a few weeks. SAD is somewhat predictable and recurs annually, coincidentally with the changing of the seasons. Symptoms of SAD last for several months, usually over the winter until the spring, when daylight hours increase.

People with winter blues may feel less motivated or more exhausted than normal. It has minimal effects on mood and energy levels and does not interfere with daily functioning. However, the symptoms of SAD are severe enough to interrupt relationships, work, and social life and affect mood, mental health, and everyday functioning.

While SAD requires more structured interventions, like light therapy or medical treatment, winter blues require changes in light exposure. In the case of winter blues, mood improves rather quickly with increased exposure to sunlight or participating in outdoor activities.

The DSM-5 classifies SAD as a seasonal subtype of major depressive disorder, while winter blues is generally not associated with clinical depression or other mental health conditions.

Are there any lifestyle changes or self-help strategies to help manage or prevent the symptoms?

People can help themselves manage and cope in various ways. We human beings have different needs at different times. Try not to put too much pressure on yourself if something doesn’t feel good right now. You can always give it another go or return to it at some point later.

Self-help strategies like engaging in relaxation exercises, including meditation, yoga, and tai chi, getting adequate sleep, and drinking sufficient water help manage SAD. Besides, a winter trip to a sunny, warm place if you have winter SAD or a cooler place if you have summer SAD significantly helps prevent its symptoms. Additional techniques include using a lightbox that simulates natural sunshine to boost vitality and mood. Even on cloudy days, spending time outside is beneficial.

Regular physical activity also aids in increasing the levels of serotonin and endorphins, two neurotransmitters that improve your mood. Eating a nutritious, well-balanced diet promotes mental wellness in general. Strengthening relationships with loved ones to lessen emotions of loneliness. Steer free of alcohol and drugs to prevent anxiety or depression.

Consider getting professional help if lifestyle modifications are ineffective and symptoms substantially affect your day-to-day activities. Effective treatments include cognitive-behavioural therapy (CBT), medicines (SSRIs), or a mixture.