SAD, or seasonal affective disorder

What is seasonal affective disorder?

This mental disorder is also known as seasonal depression, SAD, seasonal mood disorder, seasonal affective disorder and depression with a seasonal pattern. This is a form of depression, also known as winter depression, although there are some people who suffer from it during the summer. However, SAD generally affects the autumn and winter period, when the days shorten and less sunlight reaches us.

According to the American Psychological Association, this disorder is more common in women and can persist for about 40% of the year. So we say “seasonal,” but in reality you have to deal with it for almost half the year! Fortunately, SAD can be treated.

Seasonal depression vs. winter despondency

But after all, it’s worse for everyone when it’s cold and dark outside the window for most of the day. Sure, it happens to all of us to feel worse when we have less access to sunlight and the cold puts us to sleep. Not to mention that depressing prospect of driving to and from work when it’s completely dark outside.

Such temporary despondency, however, passes, and does not hinder our functioning too much. However, seasonal depression is something much more serious, painful and incapacitating. It is a form of depression, a serious and dangerous disease. If you suspect you may be struggling with seasonal affective disorder, seek professional help. Especially if the depression is very intense and suicidal thoughts occur.

Symptoms of SAD

So how can you tell if you’re probably dealing with seasonal depression rather than a worse mood?

This disorder manifests itself as follows (remember, however, that the presence of these symptoms does not necessarily mean that you are sick* and vice versa):

• Overwhelming sadness, depressiveness, dimness

• Difficulty in experiencing pleasure

• Decreased or increased appetite

• Changes in sleep patterns, usually sleeping too much

• Lack of energy, constant fatigue, sluggishness, slowness

• Lack of interest in things that previously brought us pleasure

• A lot of aimless movement (inability to sit still, swaying, circling, scribbling, etc.) or slowing down of movement and speech

• Difficulty concentrating and making decisions

• Persistent feelings of guilt

• Suicidal thoughts

• Especially SAD in summer: insomnia, nervousness and agitation, loss of appetite

Causes of seasonal depression

The occurrence of SAD has been linked to a biochemical imbalance in the brain that results from insufficient sunlight and shorter days during the fall and winter. With the seasons, our internal rhythm also changes.

It’s normal that we may feel broken when this process is going on. In winter we may experience this despondency, in summer – feel uncomfortable with high temperatures. However, persistent depression that hinders our daily functioning is a sign that we may be suffering from a mental disorder.

SAD risk factors

Certain things increase the likelihood of seasonal depression:

• Genes. Having a family history of SAD increases one’s susceptibility to developing the disease.
• Place of residence. The farther from the equator one lives, the greater the risk of seasonal depression.
• Gender. Cis women are much more likely than cis men to receive a diagnosis of seasonal affective disorder – but also depression in general. There is, unfortunately, no data on trans and genderqueer people.
• Other mental disorders. If we suffer from depression or bipolar affective disorder, we have a good chance of contracting SAD as well, and “at least” our condition will worsen during the winter months.

How to deal with SAD?

Seasonal affective disorder can fortunately be treated – about that in a moment – and there are also various ways to take care of yourself during this difficult time. Below are some of them.

Light alarm clock

It’s a device that mimics the light and colors of a sunrise, gradually increasing in intensity. In this way, it wakes you up more naturally than a normal alarm clock, which loudly and violently pulls you out of sleep.

It can help precisely in winter, when the days are short and we usually get up when it is still dark.

Traffic

Physical activity, even in the form of walking, helps us stay physically and mentally fit.

The symptoms of seasonal affective disorder can be significantly reduced if we introduce regular exercise into our routine. Walking, yoga, biking, crossfit – the main thing is to move! We know very well that it can be difficult when you are struggling with depression, but remember that our physical and mental health are closely linked.

Sunlight

Being outside is an opportunity to expose yourself to natural sunlight and absorb some of that precious vitamin D. It doesn’t have to be mile-long hikes or bike rallies – a brisk 10-minute walk is enough to make you feel better.

You can always just sit on a park bench, close your eyes and expose your face to the sun – it feels so good. Remember sunscreen, even in winter! While at home or in the office, try to expose the windows as much as possible to make the room as bright as possible.

Proper diet

In winter, our body receives less vitamin D, which we need for proper functioning.

By being outdoors, we can make up for these deficiencies a little, but the most important thing is to provide it in the form of food. Eating foods that contain vitamin D and supplementation (if there are no contraindications) can reduce symptoms of seasonal depression. Also make sure to get plenty of vitamin B12 and protein!

Don’t isolate yourself

Spend time with people close to you who not only offer you support, but also make sure you are not alone with your depression. A support network is vital here, and you can also try different opportunities to spend time with new people. How about a book club, workshop or social activity?

Stick to your routine

Try to establish a fixed rhythm of the day, especially fixed times for going to bed and waking up; Our body greatly appreciates routine, because then it is easier for it to maintain a proper internal rhythm. Consistent times for going to bed and waking up, as well as regular meal times, will help to regulate it, thus making it easier to sleep and function on a daily basis.

Be prepared/prepared

Before SAD strikes, make sure you are properly prepared. This will give you a sense of control, reduce stress, and most importantly, allow you to calmly plan ways to deal with the disorder.

Try to create a list of strategies that will help you in your daily life during these difficult few months.

SAD in summer – how to cope?

What if seasonal depression occurs not in winter, but in summer?

• Be inside. Limit being outside. Try to visit places where you can be out of the sun and high temperatures – such as a coffee shop, cinema or art gallery. Try to arrange your schedule to avoid going out when the sun is strongest.
• Seek shade. Even such little protection from the sun as sunglasses or headgear with a visor or brim should help you. Of course, it’s also good to look for it indoors, where temperatures should be more bearable.
• Drink water. Proper hydration is one of the most important things we can do to take care of ourselves. Our body and mind need water to function properly – especially in summer, when the heat is pouring from the sky.

Treatment methods for seasonal affective disorder

This disorder is most often treated in the same way as other types of depression. So psychotherapy, especially in the cognitive-behavioral stream, and/or antidepressants are recommended.Of course, nothing by force – it is up to you and the doctor to match the appropriate treatment model to your needs.

Still another, additional, way is light therapy. This is exposure using a therapeutic lamp that mimics natural sunlight. This is supposed to stimulate the release of serotonin into the brain.However, opinions on the effectiveness of this form of treatment are divided – there is no conclusive evidence that this therapy works.

So if you want to try it, it’s best to discuss it with your doctor.