Seasonal affective disorder: It's not just the ‘winter blues’

If the shorter, darker days of winter seem to trigger a change in your mood and energy levels, you may call it a case of the “winter blues”. But winter is not the only season that can leave people feeling blue.  

The medical term for winter blues is seasonal affective disorder (SAD). It’s a type of depression prompted by a change in seasons — mainly fall and winter — when we experience less daylight and sunshine. It affects as many as 5 percent of people in the United States each year.  

While SAD is most commonly associated with the fall and winter months, it can also occur in the summer. Known as summer-pattern SAD, triggers may include factors like excessive heat, longer daylight hours, or disrupted sleep patterns.  

Fortunately, there are easy steps you can take to make the dark days brighter at any time of year, including lifestyle changes, medication and therapeutic treatments.  

Call 708-915-8600 to schedule a no-cost mental health assessment 

Seasonal affective disorder symptoms

SAD can increase melatonin and decrease serotonin, which can leads to: 

• Low moods
• Low motivation to get things done
• Fatigue
• Sleeping more
• Eating more
• Feelings of helplessness, hopelessness and low self-worth
• Trouble concentrating or focusing
• Feeling sad most of the day

When you have a normal serotonin level, you feel more focused and have a better emotional state, feeling happier and are calmer.

How is seasonal affective disorder diagnosed?

It takes a two-year period to diagnose a patient with SAD. The reason? You must see a pattern happening around the same time each year that’s not connected to a significant loss or traumatic event. Generally, the person feels better in other seasons.

What causes seasonal affective disorder in fall and winter?

When fall and winter arrive and the sun sets earlier, the natural processes (circadian rhythms) that coordinate the body’s psychological and physiological systems are affected.

Our internal biological clock is triggered by sunlight and darkness, which help with the production of chemicals such as melatonin (a sleep-related hormone) and serotonin (a mood-related hormone). The sunlight and darkness tell our bodies when to produce what.

What causes seasonal affective disorder in summer?

Exact causes of summer SAD -- or summertime sadness -- are still unknown. Although, research shows some correlation between common summer experiences and how they can impact your mood.

• Taking in increased heat and humidity can be physically draining, leading to fatigue and exhaustion.
• Our sleep patterns can be disrupted by longer days and later bedtimes, which can have a negative impact on our health. 
• For those who struggle with body image concerns, summertime can trigger a worsening anxiety as a result of wearing less clothing to stay cool. 
• There can also be social pressure caused by the expectation to participate in summertime activities and maximize your enjoyment of the season. Feeling pressured to always have fun can trigger or anxiety, exhaustion or depression.  And for many, mood can suffer when participation is limited due to financial barriers, health challenges, or other reasons.
• Finally, summer allergies can play a role for many, causing symptoms that may greatly impact your mood. Allergies can also lead to inflammation within the body, which has been linked to depression in some cases.

What seasonal affective disorder (SAD) treatments are available?

While medications and therapy are options, there are several self-help approaches you can try first:

Light and lamp therapy to increase serotonin and alleviate SAD during fall and winter

• Purchase a light box (or light therapy lamp) to mimic the sun’s rays.
• Take a lunch break outside on sunny days — walk or go for a drive.
• Increase your outdoor activities.
• Use higher-watt light bulbs at home and turn them on in the evenings.
• Get up earlier to experience more daylight.

Diet, exercise and self-care tips for managing SAD year-round

• Eat proteins (meats, lentils, eggs, chicken, fish) to increase serotonin and tryptophan levels, along with high-fiber foods (such as oats, bran, broccoli, avocados and nuts). An essential amino acid, tryptophan helps make serotonin
• Exercise regularly to boost endorphins and decrease symptoms of SAD.
• Get your vitamin D levels checked. Vitamin D helps with mood, concentration and focus; it is depleted by lack of sunlight.

Self-care tips to protect against summertime sadness

Throughout the summer, we often feel like our normal routines are flipped upside down; kids are out of school, events and activities increase. We still have to work or go to school.

• It's important that you try to maintain schedules and routines that support your mental health and wellness. Prioritize your sleep schedule and overall quality of sleep.
• While sunlight and warm temperatures can give us a quick mood boost, make sure that you stay cool on particularly hot days and during increased humidity. If you notice that you’re becoming more irritable or agitated, find an air conditioned environment and regulate your temperature when you need to.
• While you may feel pressure to socialize during the summer, know your limits and say no to uncomfortable or unwanted situations and events. 
• Stay active by exercising. But if it's too hot to exercise outdoors, consider taking a brisk walk indoors or when the sun goes down.

Should I see a doctor for seasonal depression?

If your depressed mood lingers for more than two weeks, or if it intensifies and impairs daily life, you may want to consider medication and therapy.  

You can use antidepressants to supply your body with serotonin. It’s almost like when you have diabetes and get insulin — your body is affected by depression, and you can get your body’s serotonin into a normal range with the help of the antidepressants.  

Ingalls Behavioral Health Department has an intensive outpatient therapy program at four locations to address a range of emotional health challenges, including SAD. A free assessment involves being evaluated with the use of different scales and measurements to determine the level of treatment that needs to be provided.  Our goal is to get you to understand that there’s life beyond the depressive episode. Information is key to helping people understand what’s going on and giving them ideas and skills on how to help themselves.  

Call 708-915-8600 to schedule a no-cost mental health assessment 

If you are having thoughts of suicide, seek help immediately. Go to your nearest emergency room or call 988 to reach the 988 Suicide & Crisis Lifeline (previously known as the National Suicide Prevention Lifeline). You can also text HOME to 741741, where a volunteer from the Crisis Text Line will assist you in getting help.