How Do You Know if You Have Seasonal Affective Disorder?

As the days get shorter and the sun seems to disappear behind a constant thick layer of clouds, it’s actually quite normal to start to feel their energy dip and their moods drop. This is because when it goes dark, we associate it with it being time to wind down. And, of course, over the winter, this happens a lot earlier.

However, for some people, this seasonal change leads to more than just a mild case of the “winter blues.” Instead, it becomes a recurring issue known as seasonal affective disorder.

If you’ve noticed that you’re feeling down or out of sorts around the same time every year, it might be worth exploring whether it could be affecting you – because help is available, and you don’t have to continue pretending like nothing is wrong.

In this article, we’ll cover what seasonal affective disorder is, the common symptoms to watch for, and when to seek help so you can understand if this condition might be impacting your life.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a type of depression. Symptoms of it will become evident at a particular time of year, and it’s usually in the autumn and winter months.

A common misconception is that SAD is simply general depression. But actually, it’s directly related to seasonal changes, with symptoms often starting as daylight decreases in autumn and lasting until spring, when the sun begins to stick around a bit longer.

Although winter SAD is more common, a small percentage of people (roughly 10% of those diagnosed with the condition) experience SAD in the summer instead, with their symptoms peaking during the warmer months.

SAD is thought to be linked to the lack of sunlight, which affects certain brain chemicals that regulate how we feel and our quality of sleep.

Less sunlight can disrupt the body’s internal clock (circadian rhythm), lower our serotonin levels (a chemical associated with mood balance), and lead to higher levels of melatonin (a hormone that helps control sleep). These biological changes can directly contribute to feelings of depression and lethargy.

What Are the Common Symptoms of Seasonal Affective Disorder?

SAD shares many symptoms with general depression, but some specific signs may help you distinguish it.

You Feel Down Most of the Time

A key sign of SAD is a noticeable (and very persistent) low mood that coincides with seasonal changes.

This is different from the occasional bad day, and everyone experiences dips in mood. SAD comes with a deep, ongoing sense of sadness, hopelessness, or emptiness that will likely feel more intense as the season goes on.

You Don’t Have Much Energy

Many people with SAD feel unusually tired even if they’ve had enough sleep.

Everyday tasks will likely start to feel overwhelming, and you may find it challenging to motivate yourself, even to do things you typically enjoy. This low energy level can be particularly tough to deal with for those who are used to staying active and productive.

You’re Not Sleeping Enough – Or You’re Sleeping Too Much

With winter SAD, people often feel an increased need for sleep, experiencing hypersomnia (sleeping too much) and having trouble getting up in the morning. This excessive sleepiness can make it harder to stick to a routine and lead to feeling groggy throughout the day.

On the other end of the spectrum, those with summer SAD are more likely to experience insomnia. So, they may find it difficult to fall asleep or stay asleep despite feeling exhausted.

You’ve Noticed Changes in Appetite and Weight

Cravings for carbs, especially sugary or starchy foods (in other words, comfort food), are very common with winter SAD, and this can often lead to a bit of weight gain.

This is because when we eat something nice and comforting to us, it can temporarily increase serotonin levels, so it’ll provide a short-term mood boost.

People with summer SAD may experience the opposite, which can mean losing their appetite (sometimes altogether) and potentially losing weight as a result.

You’re Having Difficulty Concentrating

SAD can make three things quite challenging. These are to:

• Focus.
• Remember details.
• Stay organised.

This mental fog can impact work, studies, and day-to-day tasks, creating a cycle of frustration and low self-esteem.

You’re Withdrawing from Your Circle

People with SAD will often feel less inclined to socialise and may withdraw from family, friends, and social outings they would usually enjoy. This social isolation can make feelings of loneliness and sadness worse, further intensifying the symptoms of SAD.

You’re Experiencing Feelings of Guilt or Hopelessness for No Apparent Reason

Like other forms of depression, SAD can lead to negative self-perceptions. So, feeling like you’re not good enough or that things will never improve (for no apparent reason) is quite normal for those with this condition.

These feelings are often much more intense because of the shorter days and darker weather because of how it affects our circadian rhythm.

Is it SAD or Just the “Winter Blues”?

It’s common to feel a bit more sluggish or low-energy during the colder months, but there’s a difference between winter blues and SAD.

The winter blues are mild and typically don’t disrupt your day-to-day life. SAD can, and likely will, significantly impact your ability to work, maintain relationships, and take care of yourself.

To determine if you’re dealing with SAD, consider whether these symptoms:

• It occurs around the same time each year, especially as seasons change.
• Last for more than a couple of weeks, extending through the season.
• It affects your daily life, making it difficult to function or maintain your usual routine.

Who is at Risk for SAD?

Anyone can develop SAD, but some people are at higher risk. Here are a few factors that may increase your chances:

• Location: People living in the UK or northern parts of Europe and North America are more likely to experience SAD. This is because these regions experience more extreme changes in daylight hours between seasons.
• Family history: A family history of depression, bipolar disorder, or SAD may increase your susceptibility to developing SAD.
• Personal history of depression: People with a history of depression or other mood disorders are more likely to experience SAD.
• Biological factors: Some people may have naturally lower serotonin levels or experience melatonin imbalances, making them more sensitive to seasonal changes.

How Do You Know if You Have Seasonal Affective Disorder

If you think you might have SAD, it’s important to seek help rather than trying to push through it on your own. SAD is a form of depression, and without treatment, it can lead to serious complications, including worsening depression, social withdrawal, and difficulties in both personal and professional life.

Consider reaching out to a mental health professional if:

• Your symptoms are severe enough to disrupt your daily life.
• You notice a pattern of feeling this way every year.
• You’re experiencing thoughts of self-harm or hopelessness.

Mental health professionals can diagnose SAD based on your symptoms, medical history, and any recurring patterns. Once diagnosed, they can help you create a treatment plan tailored to your needs.

Treatments for Seasonal Affective Disorder

There are several effective treatment options for SAD, which can be used alone or in combination to manage symptoms. Here’s a look at some of the most common approaches:

Light Therapy

Light therapy is often the first line of treatment for winter SAD. It involves sitting near a special light that essentially mimics natural sunlight. People typically do this for roughly half an hour each morning.

This exposure to bright light can help regulate serotonin and melatonin levels, improving mood and sleep patterns. Light therapy is generally effective but should be used under guidance, as it’s essential to get the right type and intensity of light.

Cognitive-Behavioural Therapy

CBT is a type of talk therapy that helps you identify and change negative thought patterns that contribute to depression.

For SAD, a specific type called CBT-SAD has been shown to be effective, combining traditional CBT techniques with strategies for managing the unique challenges posed by seasonal changes.

Medication

Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), can be effective in treating SAD. Medications may be prescribed for the duration of the season or as a long-term treatment, depending on your symptoms and individual needs. Always consult with a healthcare provider to discuss potential benefits and side effects.

Vitamin D Supplements

A lack of sunlight can lead to low levels of vitamin D, which is thought to play a role in mood regulation. Some people with SAD find that supplementing with vitamin D can help alleviate symptoms, though it’s best used as part of a broader treatment plan rather than a standalone solution.

Key Takeaways: Managing Seasonal Affective Disorder

If you’ve noticed that you feel down or lack energy during specific times of the year, you’re not alone, and help is available. Seasonal affective disorder is a legitimate condition that affects many people, but with the right support and treatment, it’s manageable.

Recognising the symptoms early, seeking professional help, and incorporating effective treatments like light therapy and CBT can make a significant difference.