Shining a Light on Seasonal Affective Disorder: From Symptoms to Solutions

Are your winter blues starting to fade now that the sun has been out recently? Do you feel a new sense of energy and motivation simply because the weather has been nicer? You’re not alone in that. I’ve noticed a remarkable shift in my own energy levels the past few weeks with the sun now out, but I was completely unaware that there was an actual clinical condition that was associated with these feelings. My friends and I have always used “seasonal depression” as an explanation for our feelings during winter months, without knowing the real diagnosis and meaning of the term. 

If you observe shifts in your mood and behaviour with the changing seasons, you might be familiar with the term seasonal depression, but did you know there is an actual disorder associated with these feelings? Seasonal Affective Disorder (SAD) symptoms begin in the late fall or early winter and dissipate by the spring and summer; this form is commonly referred to as winter-pattern SAD or winter depression. Conversely, a less common variant known as summer-pattern SAD or summer depression occurs when individuals experience depressive symptoms during the spring and summer months, however this kind is less common (National Institute of Mental Health, 2023). Each type reflects the significant impact that seasonal changes can have on mental well-being.

Typical “winter blues” and actual seasonal affective disorder  are often confused, and commonly incorrectly seen as interchangeable terms. In this blog, I will be explaining why this is not the case, how to differentiate the two, and ways to cope with either one!

What is Seasonal Affective Disorder? 

Seasonal Affective Disorder (SAD), is a type of depression that occurs at specific times of the year, usually in the fall and winter, when there is less natural sunlight. It typically resolves in spring and summer, although in some cases, people may experience a less common form of SAD in the summer months. 

The scarcity of sunlight may disrupt your body's internal clock, or circadian rhythm, which lets you know when it's time to be awake or asleep. This disruption can lead to feelings of depression.

Reduced sunlight can cause a drop in serotonin, a brain chemical (neurotransmitter) that affects one's mood, and may trigger depression.

The change in seasons can also disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood.

What Differentiates SAD and Winter Blues?

While both "winter blues" and Seasonal Affective Disorder (SAD) are related to seasonal changes, they differ significantly in severity and impact. The winter blues, a non-clinical term, describes mild sadness and lethargy during darker months, typically manageable with lifestyle adjustments such as increased exercise or more time outdoors. Approximately 15% of Canadians experience these feelings, which do not severely disrupt daily life. (Canadian Mental Health Association, 2020)

In contrast, SAD is a clinically recognized condition noted in the Diagnostic and Statistical Manual of Mental Disorders (DSM). Affecting about 2-3% of Canadians, SAD presents with severe symptoms akin to major depression, including significant mood swings, sleep problems, and profound fatigue, often necessitating formal treatment (Canadian Mental Health Association, 2020). This condition significantly impairs functioning, underscoring the need for accurate diagnosis and appropriate intervention.

The "winter blues" and Seasonal Affective Disorder (SAD) are both related to seasonal changes but differ markedly in their severity and the impact they have on daily life. Understanding these differences is key to recognizing when more serious intervention might be necessary.

Winter Blues

Symptoms: Mild sadness, lethargy, and a general sense of malaise during the darker months.

Impacts: Symptoms are manageable and usually don't significantly interfere with daily activities. Individuals might feel a bit gloomy but can often improve their mood with lifestyle changes such as engaging in physical activity, maximizing exposure to natural light, and maintaining social contacts.

Seasonal Affective Disorder (SAD)

Symptoms: More intense and include major depression indicators such as significant mood swings, feelings of hopelessness, sleep disturbances (hypersomnia in winter-pattern SAD or insomnia in summer-pattern SAD), increased appetite leading to weight gain in winter-pattern SAD or decreased appetite in summer-pattern SAD, and severe lethargy.

Impact: SAD symptoms substantially disrupt everyday functioning across various aspects of life, including work, social interactions, and overall personal well-being. Due to its severity, SAD often requires treatments such as light therapy, medication, or psychotherapy.

These distinctions highlight why it's crucial not to confuse SAD with the milder winter blues, as the latter can usually be alleviated through self-care practices and does not typically necessitate clinical intervention.

Is there a cure for SAD?

Light Therapy

Psychotherapy

Antidepressant medication

Vitamin D

Diagnosis of SAD typically involves a detailed medical evaluation by a healthcare professional. They will look for patterns of depression and mood changes that correspond with the seasons for at least two years, ruling out other types of depression or bipolar disorder.

Treatment for SAD may include light therapy (phototherapy), psychotherapy, and medications. Light therapy involves exposure to a bright light that mimics natural sunlight, which can help improve mood and alleviate symptoms. Psychotherapy, particularly cognitive behavioral therapy, has also been shown to be effective in treating SAD by helping to cope with stress, change negative thoughts and behaviors, and manage symptoms. In some cases, antidepressant medications might be prescribed to help correct the imbalance in brain chemicals. 

What are ways to cope with “winter blues”

Dealing with the "winter blues" involves strategies that aim to offset the gloom associated with darker, colder days. Here are some effective ways to help manage and alleviate mild seasonal mood changes:

Maximize Natural Light Exposure:

Try to soak up as much natural daylight as possible, especially in the morning. Keep your curtains open during the day, and if feasible, position your workspace near a window.

Stay Active:

Regular physical activity can boost your mood and energy levels. Activities like walking, jogging, or yoga can be particularly beneficial. Indoor exercise is also helpful if the weather is too harsh.

Establish a Routine:

Keeping a consistent daily schedule helps regulate your body clock and can improve your sleep and overall mood. Try to wake up, eat, and go to bed at the same time each day.

Connect Socially:

Interaction with friends and family can be uplifting. Schedule regular chats or social activities, even if they’re virtual. Maintaining social connections is crucial during winter months.

Eat a Balanced Diet:

What you eat impacts your mood and energy. Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Try to limit the intake of refined sugars and high-carb comfort foods.

Light Therapy:

For some, using a light therapy box can compensate for the decreased natural sunlight. These devices simulate sunlight and can be particularly effective when used for about 30 minutes each morning.

Pursue Hobbies:

Engaging in activities you enjoy can be a great way to lift your spirits. Whether it’s reading, crafting, playing music, or another hobby, spending time on things you love can provide a significant mood boost.

Implementing these strategies can help manage the winter blues, making the colder months less daunting and more enjoyable.

Conclusion

As the brighter days of spring arrive, many of us notice a significant uplift in our spirits. This change highlights the impact of seasonal changes on our mood, reminding us of the importance of distinguishing between the mild "winter blues" and the more severe Seasonal Affective Disorder (SAD). Understanding these differences is crucial, as it guides appropriate responses—whether it's lifestyle adjustments for winter blues or seeking clinical interventions for SAD. Recognizing the signs and knowing when to seek help empowers us to better manage our mental health through the changing seasons.

References

Scottatmachine. (2023, March 30). Winter Blues vs seasonal affective disorder: What’s the difference? CMHA National. https://cmha.ca/news/winter-blues-101/

U.S. Department of Health and Human Services. (n.d.). Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=If%20you%20have%20noticed%20significant,pattern%20SAD%20or%20winter%20depression