It's a SAD Time of Year
- Lighthouse Counseling Services
- Jan 9
- 2 min read
Have you noticed a recurring change in your mood, energy, or motivation during the winter months? Do these symptoms seem to coincide with the end of the year and the transition associated with daylight saving time? These experiences may be related to Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder is a subtype of major depressive disorder characterized by a recurrent, seasonal pattern, most commonly beginning in the fall or winter and remitting in the spring. Individuals with SAD may experience persistent low mood, decreased energy, changes in sleep and appetite, and a reduced interest in activities they typically enjoy.
SYMPTOMS OF SAD
Mood: Sadness, irritability, hopelessness, feeling worthless, crying easily, negative thinking, sensitivity to criticism.
Energy & Sleep: Low energy, fatigue, oversleeping, or difficulty waking up.
Appetite: Cravings for carbs (sugary/starchy foods), weight gain.
Social: Loss of interest in activities, withdrawing from friends.
Cognitive: Trouble concentrating.
Severe: Suicidal thoughts (seek immediate help).
CAUSES
Light deficiency: Shorter days reduce sunlight, which affects the serotonin and melatonin levels in the brain.
Biology: Vitamin D deficiency, Genetic predisposition: may be more sensitive to seasonal changes.
Family history: Runs in families, may be linked to other mood disorders.
TREATMENT & COPING STRATEGIES
Light Therapy: Using a lightbox to mimic natural light. Beginning this before symptoms start can help lessen SAD effects.
Therapy: talking to a therapist
Medication: Antidepressants can help, especially for severe cases.
Lifestyle: maximize natural light by going outside and sitting by windows. Exercise regularly. Eat a nutrient-balanced diet, connect with your family and peers socially, and manage stress.
If you suspect you may be experiencing symptoms of Seasonal Affective Disorder, consulting with a mental health professional can help determine appropriate treatment and support.
Erica Todd, Intern
385-237-4943
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