As winter sets in and the days grow shorter, many people notice changes in their mood. For some, these changes go beyond the “winter blues” and develop into something more serious: Seasonal Affective Disorder, or SAD. This mood disorder affects millions of people each year and can make even the simplest tasks feel overwhelming. Let’s explore what SAD is, why it happens, and how we can manage it.

What is Seasonal Affective Disorder?

SAD is a type of depression that occurs at the same time each year, most often during the fall and winter months. It’s different from simply feeling down on a cloudy day. SAD can cause symptoms such as:

• Low energy
• Difficulty concentrating
• Changes in sleep patterns (too much or too little)
• Loss of interest in activities you once enjoyed
• Feeling hopeless or withdrawn

For some people, these feelings can be severe and interfere with daily life. While it’s most common in winter, a small number of people experience SAD during spring or summer instead (1)(2).

What Causes SAD?

The exact causes of SAD aren’t fully understood, but researchers believe it is linked to a lack of sunlight. During the darker months, the body’s internal clock, or circadian rhythm, can be disrupted. This affects the production of serotonin and melatonin, two chemicals in the brain that help regulate mood and sleep (1)(3). People who live farther from the equator, where daylight hours are shorter in winter, are more likely to experience SAD (2).

Managing SAD: What Can You Do?

If you think you might have SAD, it’s important to talk to a healthcare provider. They can help determine if what you’re feeling is seasonal depression and suggest the right treatment options for you.

Here are a few common strategies to help manage SAD symptoms:

1. Light Therapy:
   Light therapy involves sitting near a special lamp that mimics natural sunlight. This can help reset your internal clock and boost your mood. Be sure to use a lamp designed for this purpose and follow your doctor’s recommendations for how and when to use it (1)(4).
2. Stay Active:
   Physical activity is a powerful tool for improving mood. Even a short walk outside during daylight hours can make a difference. Regular exercise helps release endorphins, which are chemicals in the brain that make you feel good (3).
3. Social Connection:
   When you’re feeling low, it can be tempting to withdraw from others. Try to stay connected with friends and loved ones. Talking about how you feel or spending time with supportive people can help lift your spirits (1).
4. Healthy Habits:
   Aim for a consistent sleep schedule, eat nutritious meals, and limit alcohol consumption. These habits can help regulate your energy levels and improve overall mental health (4).
5. Therapy and Medication:
   For some people, therapy or medication may be necessary to manage symptoms of SAD. Cognitive-behavioral therapy (CBT) is especially effective for seasonal depression, as it helps change negative thought patterns and develop coping strategies (2)(4).

You’re Not Alone

SAD can feel isolating, but it’s important to remember that you’re not alone. Many people experience seasonal mood changes, and help is available. If you or someone you know is struggling, don’t hesitate to reach out for support.

At the Mood Disorders Association of Manitoba, we’re here to listen and offer resources to help. You don’t have to face SAD or any mood disorder by yourself. Together, we can shine a light on mental health and support each other through the dark days. You can access our Peer Support phone lines, staffed by caring volunteers with many years of lived or shared experience, Monday – Sunday, 9AM – 9PM, at 204-560-1461 or toll-free at 1-800-263-1460.

If you’re looking for more information about SAD or other mood disorders, visit our website or contact us. Let’s keep the conversation about mental health going—because understanding and support can make all the difference.

References

1. National Institute of Mental Health. (2023). Seasonal Affective Disorder. Website: https://www.nimh.nih.gov
2. Mayo Clinic. (2023). Seasonal Affective Disorder (SAD). Website: https://www.mayoclinic.org
3. American Psychiatric Association. (2023). What Is SAD? Website: https://www.psychiatry.org
4. Cleveland Clinic. (2023). Seasonal Depression (SAD). Website: https://www.clevelandclinic.org

Written by the Mood Disorders Association of Manitoba, where we believe in helping people help themselves.