Seasonal Affective Disorder (SAD): Symptoms, Causes, and Therapy

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a mood disorder subtype in which symptoms of depression appear based on the seasons. Most people have SAD in the colder months, often called winter depression. However, some experience spring or summer depression or seasonal depression.

Brain chemistry changes when the amount of sunlight a person receives changes. In addition, when it is dark outside, the body makes melatonin, a hormone associated with sleep. Shorter days mean increased melatonin, another contributor to SAD.

Seasonal Affective Disorder Symptoms and Diagnosis

Getting an accurate diagnosis for SAD can be difficult since it has similar symptoms to other forms of clinical depression. You should request an evaluation from a physician or psychiatrist specializing in mental health.

They can give you a depression test, like the Seasonal Pattern Assessment Questionnaire (SPAQ), to assess your symptoms and determine the severity of the condition.

Symptoms of SAD may include the following:

Sadness or emptiness for at least two weeks
Hopelessness
Irritability or restlessness
Mood changes
Worthlessness or guilt
Memory problems
Loss of interest in activities
Sleep disturbances
Weight changes
Decrease in energy
Thoughts of suicide

Those with SAD in the winter may find themselves overeating, craving carbohydrates, and sleeping more than usual. Those with summer SAD may experience anxiety, aggressiveness, and poor appetite.

While SAD symptoms may appear in other forms of depression, there are unique differences.

Major Depressive Disorder (MDD)

MDD is a chronic disorder that persists throughout the entire year, not just during certain seasons. People often have episodes that last weeks or months and can interfere with their functioning at work, home, school, or socially.

Bipolar Disorder (BPD)

Someone with bipolar disorder experiences times of lows and highs, depression, and mania. With SAD, they typically do not experience mania.

Persistent Depressive Disorder (PDD or Dysthymia)

PDD symptoms are less severe than major depressive disorder but are chronic. They differ from SAD because they recur throughout the year and do not show any patterns.

FAQs

How do I Know if I Have Seasonal Affective Disorder?

Suppose you notice you experience the same emotional and physical symptoms at specific times of the year, and they subside when a new season arrives. In that case, you may have seasonal affective disorder. The only accurate way to know if you have SAD is to be evaluated by a doctor.

Does Light Therapy Work for Seasonal Affective Disorder?

Light therapy is a highly recommended treatment for SAD, which can impact the body’s circadian function. When seasons change, circadian rhythm may change. Light therapy can help regulate seasonal affective disorder.

Can Therapy Help with Seasonal Depression?

Many therapies can help with seasonal depression, including behavioral, mindfulness-based, stress management, and exercise. An integrative approach with multiple types of treatments is best.

Is Seasonal Affective Disorder the Same as Depression?

Seasonal affective disorder is a subtype of major depressive disorder. While they share similar symptoms, they are not the same. SAD comes and goes in patterns as the seasons change.

What Causes Seasonal Affective Disorder (SAD)?

Different seasons can trigger seasonal affective disorder in individuals. Changes in the amount of sunlight you receive and serotonin and melatonin imbalances are key contributors. They disrupt your circadian rhythm, which is the body’s biological clock and regulates how well you sleep, hormonal balance, and mood.

Additional risk factors include:

Reduced retinol sensitivity
Genetics
Poor diet
Lack of physical activity
Amount of exposure to natural light
Drug or alcohol misuse
Geography
Underlying mental health conditions
Vitamin D deficiency

Some reports state that females between 18 and 30 are more likely to experience SAD. Others at risk include those living in more Northern latitudes.

Seasonal Affective Disorder Light Therapy and Other Treatment Options

Bright light therapy is the primary treatment method for seasonal affective disorder. In one study published in the Einstein Journal of Biological Medicine, 61% of participants receiving bright light therapy over four weeks reached symptom remission.

How Light Therapy Works

Seasonal affective disorder light therapy improves mood and energy levels. To start, make sure you purchase a fluorescent light with a diffusion screen that has full-spectrum visible light. Many lights exist today, but those emitting 10,000 lux are typically recommended.

Treatment time is 10,000 lux for 30 minutes a day. However, you can also have fewer weaker light sources over extended periods.

You don’t need to stare directly into the light. If it is on and you are within 12 to 24 inches away, you will get the light you need.

Additional Treatment Options

You may see better outcomes when you pair light therapy with other treatments available for SAD. There are three standard therapies.

Medication

Antidepressants are medications to treat depression and anxiety. The antidepressant most commonly used is Bupropion. The Food and Drug Administration approves it for use in smoking cessation, SAD, and clinical depression. Selective serotonin reuptake inhibitors are a secondary antidepressant choice for treating SAD.

Psychotherapy

Behavioral therapies teach you the skills needed to cope with seasonal affective disorder. Cognitive behavioral therapy is the most popular treatment, which helps you recognize and change negative thoughts that occur when the seasons begin to change.

In addition, you learn how to replace those negative thoughts with positive, realistic responses and pair those with healthy actions.

Vitamin D

Because vitamin D deficiency is often found in those with SAD, it is critical to replenish this nutrient. Low levels of vitamin D have been linked to depressive symptoms. Replacing them may shorten the length and severity of your seasonal affective disorder symptoms.

How Counseling and Therapy Can Help with Seasonal Depression

Therapy offers many benefits for seasonal depression and SAD seasonal affective disorder. While each person will benefit in different ways, it is common to hear people benefit from certain therapies.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is based on the theory that your thoughts influence your feelings and how you act or react. When you have negative thoughts, you tend to behave negatively.

Therefore, CBT focuses on changing your thought patterns to positive to influence positive behaviors.

Mindfulness-Based CBT (MB-CBT)

Combining mindfulness techniques and CBT can help you reduce seasonal affective disorder symptoms by teaching you to be present and aware of what is happening.

It also teaches meditation, breathing, stress management, and relaxation methods to help you overcome negative symptoms.

Interpersonal Therapy (IT)

When you have SAD, it is crucial to maintain positive support from others.

Interpersonal therapy helps you improve interpersonal relationships, personal conflicts, grief, and other life issues that may lead to or worsen depressive symptoms. It also enables you to enhance your skills and make critical transitions.

Self-System Therapy (SST)

The self-system therapy for depression teaches you how to analyze your thoughts and behaviors and implement methods to regulate emotions and actions. You can turn negative thoughts, like disappointment or failure, into thoughts of pride, hope, and success.

Resources for Finding Professional Help and Support Groups

Individual and group support services exist in your community. If you need help finding those resources, we recommend starting with our online search tool.

Our platform makes it easy to find a mental health expert in your area, and you can narrow the results to providers who specialize in treating your condition.

You can also find local support by contacting a local mental health treatment center or an individual, licensed professional therapist. If they can’t provide support, they will refer you to someone who can.