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In this article:
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Seasonal affective disorder (SAD) affects about 5% of adults in the United States, and it often lasts about 40% of the year.
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Seasonal affective disorder and anxiety are closely linked, because people with depression often experience anxiety, and vice versa.
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One of the best treatments for SAD symptoms is light therapy, during which you sit in front of a bright light to make up for the light you’re not receiving naturally.
Understanding seasonal affective disorder
As the days become shorter and shorter, and the chill in the air transitions from crisp to biting, you know the seasons are transitioning from fall to winter.
For some people, the changing seasons are a much-loved time of year full of hot chocolate, cold weather activities and maybe a Hallmark movie or two. For those with seasonal affective disorder (SAD), however, this time of year is filled with increased anxiety, depression and social withdrawal.
SAD is more than “the winter blues”; the symptoms can be overwhelming and disrupt your daily routine. About 5% of adults in the United States experience SAD, and it typically lasts about 40% of the year, according to the American Psychiatric Association.
Here, we take a look at why you may be experiencing seasonal depression and what Providence can do to help.
What is seasonal affective disorder?
SAD is a type of depression that coincides with the changing seasons. For about 90% of the people who experience symptoms of SAD, their mental health challenges typically start in the fall or winter months and end when spring begins, according to the National Institutes of Health (NIH).
“Seasonal affective disorder is the onset of a mood episode, such as depression or mania, that’s related to a specific season,” says Ira Gaddy, M.D., a Providence psychiatrist who sees patients in Missoula, Montana. “While symptoms of SAD are more common in winter, summer depression can occur as well.”
What are the symptoms of seasonal affective disorder?
Since it’s a form of depression, the symptoms of SAD are often very similar, according to the NIH.
Symptoms of SAD may include:
- Sadness
- Feelings of hopelessness
- Irritability
- Difficulty concentrating
- Loss of interest in activities you once enjoyed
- Low libido
- Mood changes
- Excessive fatigue and low energy levels
- Disrupted sleep patterns, including an increased need for sleep and oversleeping
- Carbohydrate cravings, overeating and weight gain
- Social withdrawal
- Thoughts of suicide or self-harm
Seasonal affective disorder and anxiety
While seasonal affective disorder is most commonly associated with symptoms of depression, depression and anxiety are closely linked, so it can cause anxiety, as well.
“Several symptoms of depression and anxiety overlap, particularly the difficulties with sleep and concentration,” says Dr. Gaddy. “Also, when people are depressed, they aren’t functioning well. They have a hard time getting their ‘to-do’ list done and they don’t feel like socializing. Seeing these things build up and disappointing their friends and loved ones leads to anxiousness.”
When does seasonal depression start?
When seasonal affective disorder begins in the late fall or early winter, it’s known as winter-pattern SAD or winter depression, and starts when there is less sunlight. When people experience it in the spring or summer, it’s known as summer-pattern SAD or summer depression.
The main characteristic of SAD is that it follows a seasonal pattern, and goes away when that particular season is over.
“Changes in the amount of light, including the length of daylight and weather patterns, are thought to affect mood,” says Dr. Gaddy. “But the weather patterns at certain times of year are also a main reason for the seasonal component. Changes in social life are contributing factors as well — the kids are out of school, there is the excitement of vacations and being off work, not to mention holiday stress.”
Who is at risk for seasonal affective disorder?
SAD occurs much more frequently in women than in men, according to the National Institute of Mental Health. It’s also more common in people who live in areas where there are shorter daylight hours in the winter, such as Alaska or Montana.
SAD is more common in people with other mental health challenges or mood disorders, including bipolar disorder, depression, attention-deficit/hyperactivity disorder and anxiety disorder. It may run in families — especially those with a history of depression or schizophrenia.
Is seasonal affective disorder real or a myth?
Seasonal affective disorder is a real, diagnosable condition. It has a recurring pattern that emerges around the same time every year, but not at the same time for everyone who has it.
While some people may downplay what they call the “winter blues,” scientific evidence shows that it is, indeed, a genuine mental health condition.
“Humans have long had seasonal changes in their emotions and behavior,” says Dr. Gaddy. “In another time, when food wasn’t readily available over the winter, it probably was helpful to have low energy, spend a lot of time resting, and have a decreased drive to spend calories. Those traits might have made the difference between surviving and not surviving a winter season. But in the modern world, those innate changes to our drive and personality don’t fit very well with societal expectations.
Dr. Gaddy says it’s also more common than people realize. “Talk to friends and family about this, and you’ll likely find that someone you know has experienced this themselves!”
How is seasonal affective disorder treated?
Treatment options for SAD vary according to each person’s unique health history, symptoms and goals.
Soak up the sun — or a sun substitute
According to Dr. Gaddy, a good light machine is essential when dealing with SAD. Light therapy is pretty simple: You sit in front of a bright light daily to replace the sunshine you’re not getting during fall and winter.
“There are mood lamps that need to be 10,000 lux, which is about a third of the sun’s brightness,” Dr. Gaddy says. “That’s what it needs to be to be effective. Some light therapy lamps don’t reach that brightness and aren’t really going to work.”
“About 30 minutes of exposure a day to a light like this can be beneficial to your serotonin level,” he adds.
Plan ahead
Dr. Gaddy suggests using the autumn and summer months to plan fun and productive activities for the winter.
“I tell people, if they’re going to do some projects because they’re stuck inside, go ahead and get the materials now,” he explains. “Clean out the space, and even write down on the calendar when you’re going to do it.”
Vitamin D
“Vitamin D is something people miss a lot,” says Dr. Gaddy. “It can be surprising when you check your levels, and your doctor can do that. If your levels are really low, you may need a supplement. In fact, pretty much everyone could benefit from taking one.”
Talk to your doctor about checking your vitamin D levels to ensure you’re not operating on a deficit. They may want to prescribe vitamin D supplements.
Medication
For some people, antidepressant medication can provide additional support.
“I have a group of patients that I see around Halloween, and we start a low-dose antidepressant until about Easter,” says Dr. Gaddy. “That helps them get through the winter with a little extra boost, even if they don’t need the medication for the rest of the year.”
When is it time to get help?
While it may be normal to get a little blue when the seasons change, it’s time to seek help from a mental health professional when it’s impacting your day-to-day life. As Dr. Gaddy noted above, some people need temporary antidepressants at certain times of the year to help them function.
Schedule an appointment with your primary care doctor to start the conversation and find the right solution for you.
Contributing caregiver
Ira Gaddy, M.D., is a board-certified psychiatrist at Providence Psychiatry and Counseling in Missoula, Montana, with advanced expertise in treating mental health challenges, including anxiety disorders, bipolar disorder and depression.
Find a doctor
If you are looking for a doctor who can help you deal with seasonal depression, you can search for one who’s right for you in our provider directory. Through Providence Express Care Virtual, you can access a full range of health care services.
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Related resources
How to prioritize your mental health
Mindfulness and its role in mental health
Good sleep can improve men’s mental and overall health
How vitamin D supports the immune system
Fostering equity in mental health
This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.
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