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For roughly 5% of adults, seasonal changes bring more than just discomfort or melancholy—they bring a serious mental health challenge known as Seasonal Affective Disorder (SAD). This form of depression manifests through symptoms such as persistent sadness, tearfulness, loss of interest in daily activities, and disruptions in sleep and appetite patterns.
“Feeling a bit down or sluggish during colder, darker months is common, but when symptoms become persistent and interfere with daily life or impair functioning, it may indicate seasonal affective disorder or depression,” said Kim Penberthy, the Chester F. Carlson Professor of Psychiatry and Neurobehavioral Sciences at the University of Virginia.
Penberthy has researched depression, including SAD, a condition that typically emerges in the fall and winter months when daylight is limited. A smaller subset of individuals, however, experience increased symptoms during the spring and summer months.
Identifying SAD Symptoms
Recognizing when the “winter blues” have developed into something more serious is crucial. Symptoms that may indicate SAD include:
- Feeling down most days for two weeks or longer
- Persistent exhaustion that does not improve with rest
- Withdrawing from social interactions with friends and family
- Experiencing negative thoughts, feelings of hopelessness, or difficulty concentrating
According to Penberthy, if these symptoms persist for over two weeks and begin to interfere with everyday functioning, professional help should be sought. If you or someone you know has thoughts of self-harm or suicide, immediate help should be sought through resources like the 988 Suicide & Crisis Lifeline.
Who Is at Risk?
Similar to general depression, SAD is more prevalent in women, with research showing they are four times more likely to be affected than men. Additional demographic and geographic factors play a role in the disorder’s prevalence.
“Northern states, especially those with shorter daylight hours in winter, report higher instances of SAD,” Penberthy explained. “States like Alaska, Vermont, and New Hampshire have the highest rates of seasonal depression, while southern states like Florida, Hawaii, and Arizona have the lowest.”
Additionally, younger adults between the ages of 20 and 30 are more likely to experience SAD, particularly those with a family history of depression, bipolar disorder, or SAD itself.
Treatment and Coping Strategies
For those who experience SAD primarily during fall and winter, reduced sunlight exposure is believed to be a major contributing factor. This lack of sunlight affects melatonin and serotonin levels, which regulate mood and sleep patterns. Strategies to help mitigate SAD symptoms include:
- Spending at least 15 minutes outside in the morning sunlight
- Using light therapy boxes, which simulate natural sunlight
- Maintaining regular sleep and eating patterns
- Supplementing vitamin D levels as needed
“If getting outdoors isn’t feasible, light therapy boxes are a great alternative and are often covered by insurance,” Penberthy noted.
She acknowledges that implementing these strategies can be challenging when facing depressive symptoms but encourages individuals to be patient with themselves as they work toward improvement.
As winter gradually gives way to spring, many in the U.S. are already seeing longer daylight hours, with sunsets occurring after 6 p.m. in several states. This increase in sunlight can offer some relief to those affected by SAD.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you are struggling with your mental health, seek guidance from a qualified healthcare professional.
