Seasonal Affective Disorder (SAD) is a type of depression that tends to pop up at specific times of the year, usually during the autumn and winter months when the days are shorter. Unlike the occasional “winter blues,” SAD is a recognised clinical condition that can truly interfere with your daily life and well-being.
Main Symptoms of Seasonal Affective Disorder
SAD symptoms can feel a lot like other types of depression, but they follow a seasonal pattern. Here are some common ones:
- Feeling down. Persistent sadness, hopelessness, or emptiness for much of the day. You might find it hard to ‘bounce back’ from low moods.
- Low energy. Feeling lethargic or sluggish, with heavy limbs.
- Lack of motivation. Struggling to start or keep up with tasks that require effort.
- Sleep issues. Changes in your sleep patterns, like oversleeping or waking up earlier than usual and not being able to fall back asleep.
- Appetite changes. Craving carbs, overeating, and possibly gaining weight.
- Social withdrawal. Wanting to isolate from friends and family and avoiding social interactions.
- Loss of interest. Activities you used to enjoy may now feel like a chore.
- Poor concentration. Finding it hard to think clearly, make decisions, or focus on tasks.
- Decreased libido. Less interest in sexual activities.
- Negative thoughts. Feeling hopeless or helpless about the future and dwelling on negative or morbid thoughts.
- Guilt and low self-esteem. Feeling excessively guilty or losing confidence and self-worth.
- Suicidal thoughts. In severe cases, thoughts of self-harm or suicide, ranging from fleeting ideas to detailed plans.
Doesn’t Everyone Feel This Way Sometimes?
It’s pretty common to feel some of these symptoms occasionally, especially during the winter months. But to diagnose SAD, most of these symptoms need to be present most of the day, nearly every day, and must significantly interfere with daily life. Not everyone with SAD experiences all of these symptoms, but even a few can have a big impact on your quality of life. If you’re experiencing any of these symptoms and they’re affecting your life, it’s important to talk to someone.
What Causes Seasonal Affective Disorder?
Understanding what causes SAD can help in managing and treating it. Here are some common causes:
1) Reduced Sunlight Exposure
Less sunlight during autumn and winter can mess with your body’s internal clock (circadian rhythm), leading to feelings of depression. Sunlight influences serotonin levels, which affect mood, and a lack of sunlight can reduce serotonin activity.
2) Biological Factors
i) Genes
A family history of SAD or other forms of depression can increase your risk.
ii) Neurotransmitters
An imbalance in brain chemicals, like serotonin and melatonin, which regulate mood and sleep, can contribute to SAD.
iii) Hormones
Seasonal changes can disrupt hormone levels, influencing mood and energy.
3) Environmental and Lifestyle Factors
i) Geographical Location
Living far from the equator, where daylight hours vary more dramatically, increases the risk of developing SAD.
ii) Stress and Life Events
Stressful life events or changes can make symptoms worse.
What Does Treatment for SAD Involve?
Treating SAD can be very effective and might include:
Cognitive Behaviour Therapy
CBT is a great way to treat SAD by helping you identify and change negative thought patterns and behaviours. Techniques include:
- Education about SAD. Understanding the symptoms, causes, and treatments.
- Activity scheduling. Doing more pleasurable and meaningful activities.
- Cognitive restructuring. Challenging and changing negative thoughts.
- Behavioural activation. Encouraging social interactions and physical activity.
To read more about CBT click here.
Medications
Antidepressants might be prescribed, especially if symptoms are severe or other treatments aren’t working. These can help balance neurotransmitters in the brain.
Lifestyle Modifications
- Regular exercise. Physical activity can boost mood and energy levels.
- Healthy diet. Eating a balanced diet can help manage weight and energy.
- Sleep hygiene. Keeping a consistent sleep schedule can improve sleep quality.
- Outdoor activities. Spending time outdoors, even on cloudy days, can increase exposure to natural light.
If you would like to find out more about our treatments for Seasonal Affective Disorder, or to book an appointment with one of our clinical psychologists who provides treatment for this condition, please make an enquiry or call the clinic on 02 9438 2511.
To view the profiles of our team members, click here.
