Depression takes many forms. One in particular is linked to seasons changing, called seasonal affective disorder (SAD). Often overlooked, misunderstood, or considered not to be an actual diagnosis, SAD is a depressive disorder. It affects about five percent of American adults (that we know). There are potentially many more cases since seasonal affective disorder is not always diagnosed. For one thing, the symptoms of the disorder don’t last the whole year, but they do span about 40 percent of it. Untreated SAD means individuals spend months each year trapped in depression symptoms without help. Fortunately, it doesn’t have to be this way. Seasonal affective disorder is a treatable condition with well-researched improvement methods and measurable outcomes.
What Is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder, or SAD for short, is a depressive disorder with symptoms that overlap with other types of depression. It is called by a variety of names, including major depressive disorder with a seasonal pattern, seasonal depression, summer depression, winter depression, and seasonal mood disorder. The American Psychiatric Association coined seasonal affective disorder (SAD) as the most widely-recognized name in the 1990s.
SAD’s symptoms are specific to certain times of the year and repeat routinely. Notably, seasonal affective disorder can be winter-patterned or summer-patterned. Regardless of which, when the triggering season comes around, individuals’ moods start to shift and worsen, then improve when the seasons change again. Typically, SAD symptoms last for 4-5 months each year.
Anyone can develop seasonal affective disorder. However, because of the way seasons directly affect mood, generally individuals live somewhere with four distinct seasons. They also tend to live in colder climates with severe changes in light from one season to another. Typically, this means hotspots for SAD exist far from the equator. Also of note, women get diagnosed with SAD more often than men. And SAD commonly starts in young adults.
What Are the Winter Blues?
The “winter blues” is another name for seasonal affective disorder that refers to the characteristics of the disorder. The term can also refer to someone’s low mood in the winter when they don’t have a diagnosis of SAD. Markedly, lots of people find winter to be a challenging season, even if they don’t have SAD. Even further, “winter blues” can refer to those with milder symptoms of SAD. This is also called subsyndromal SAD.
To experience the winter blues is to experience sadness, desire to isolate, fatigue, emptiness, foggy brain, and other symptoms. Winter depression occurs specifically during the darker, colder months of winter and improves when the season shifts into spring. However, the winter blues only reference one type of SAD, whereas many people experience these symptoms during the shift into spring/summer instead.
The Link Between SAD and the Sun
The phenomenon of seasonal affective disorder can sound remarkable. How can people routinely experience depression at the same time for the same window each year? Although more research is being conducted, especially on summer SAD, what we know is quite straightforward. SAD is related to light, specifically the lack of sunlight. People with diagnoses of SAD have decreased levels of serotonin, a positive chemical messenger called a “happy hormone.” Thus, SAD is connected to light because sunlight is believed to play a role in the body’s creation of serotonin. In the winter, individuals get less hours of sunlight per day. Those in Northern climates can experience very little or none. Additionally, the body’s melatonin production is another factor, which also relies on sunlight.
Can SAD Occur in the Summer?
Yes, summer-pattern seasonal affective disorder is a form of this depressive disorder. In this case, individuals start to transition into feeling low and experiencing symptoms when spring begins. They battle the worst of their experience during the summer. Then, their symptoms improve during the fall/winter. Summer-occurring SAD is less common than winter depression, but still exists.
What Are the Signs and Symptoms of Seasonal Affective Disorder?
Every person with the same disorder will have a different experience of it. However, although everyone is unique, seasonal affective disorder does tend to exhibit common symptoms. These fall under the categories of physical, behavioral, and emotional in nature. You will notice the symptoms overlap with other depressive disorders with some distinct seasonal characteristics.
- Low energy
- Tiredness
- Trouble sleeping or sleeping too much
- Restlessness
- Physical achiness
- Mental fogginess
- Inability to concentrate
- Trouble making decisions
- Loss of interest in the future
- Trouble being productive
- Neglecting responsibilities
- Isolating from others
- Lashing out
- Avoidance
- Changes in appetite
- Self-harm thoughts or actions
- Aggressive behavior
- Sadness
- Hopelessness
- Irritability
- Low mood
- Low self-esteem
- Feeling outside of your life
- Emotional detachment
- Emptiness
- Shame
- Feeling helpless
- Anxiousness
How Is Seasonal Affective Disorder Diagnosed?
Seasonal affective disorder is generally consistent in its emotional, physical, and behavioral patterns. And yet, because of its close tie to depression symptoms experienced in other disorders, it can be tricky to diagnose. The biggest challenge is narrowing down seasonal affective disorder as the condition instead of an issue that shares traits. Notably, it is important to work with a reputable and licensed mental health professional when seeking a diagnosis. They’ll be able to properly assess you through tests, exams, and evaluations. Professionals who can diagnose mental health disorders include clinical counselors, psychiatrists, psychologists, and qualified social workers.
ICD 10 Diagnosis Criteria for Seasonal Affective Disorder
When you work with a mental health professional to assess your condition, they will consult the DSM-5 and ICD-10. These are the Diagnostic and Statistical Manual of Mental Disorders, 5th edition by the American Psychiatric Association and the International Classification of Diseases, 10th edition by the World Health Organization. Both are treated by professionals as ultimate handbooks for understanding and diagnosing mental conditions.
The ICD-10 lists seasonal affective disorder under the categorization F33. Labeled “Major Depressive Disorder, recurrent, unspecified,” it focuses on distinguishing SAD’s cyclical nature. Since this is how it differs from other depressive disorders, the diagnostic criteria centers around the existence of recurrent seasonal depressive episodes. Therefore, your mental health professional will compare your symptoms to the ICD-10’s depressive episode symptoms. Once they’re sure you have SAD, they’ll issue a diagnosis.
How Is Seasonal Affective Disorder Treated?
Fortunately, seasonal affective disorder depression is a very treatable condition. All mood disorders benefit from a comprehensive treatment plan that includes psychotherapy and medication. And since Aliya Mental Health is a holistic recovery provider, all of our guests participate in holistic therapies, too. Along with the elements of an integrative care plan, seasonal affective disorder treatment includes light therapy and vitamin D.
Light Therapy for Seasonal Affective Disorder
Light therapy is recommended for SAD because of the link between serotonin, melatonin, and light in SAD-diagnosed individuals. What is light therapy for seasonal affective disorder? It’s a daily routine of receiving sunlight-imitating light (minus the UV rays). Mostly, light therapy is recommended for winter-patterned SAD, as it is the most affected by the loss of sunlight hours. In fact, light therapy can even be started in early fall in anticipation of coming symptoms of winter depression.
Vitamin D for Seasonal Affective Disorder
Linking back to low levels of serotonin in those with SAD, vitamin D is another solution aside from light therapy. How is vitamin D linked to serotonin? Sunlight results in the creation of vitamin D in the body, and vitamin D enhances serotonin. Therefore, without the availability of sunlight, individuals can take a daily dose of vitamin D for seasonal affective disorder.
Psychotherapy
Psychotherapy is the recommended treatment for mood disorders like SAD because of its proven results for mental health disorders. Psychotherapies treat mental health conditions by unpacking the root issues, teaching healthy coping mechanisms, improving emotional regulation, and fostering self-reflection.
CBT
There are hundreds of psychotherapies but when it comes to seasonal affective disorder therapies, cognitive behavioral therapy (CBT) is most recommended. In fact, the therapy program has been adapted into a six week program for seasonal affective disorder called CBT-SAD. This psychotherapy focuses on examining unhealthy patterns and replacing them with alternative ones. People with depression symptoms benefit from improved mental, emotional, and behavioral habits and responses from CBT.
Medication
Medication for SAD alleviates the urgency and pain of symptoms to offer individuals more headspace to pursue healthy steps. For example, medication can target low mood and low motivation so individuals find it possible to complete daily tasks. Also, medication can make it easier to complete tasks that feel overwhelming, like showering, cooking, cleaning, and other obligations. We’ll help you find a seasonal affective disorder medication that is right for you.
Antidepressants
Because SAD is a depressive disorder, symptoms are improved by antidepressant medications. The class of antidepressants called selective serotonin reuptake inhibitors (SSRIs) are most often prescribed for seasonal affective disorder. Yet, there are many types, including serotonin-norepinephrine reuptake Inhibitors (SNRIs), monoamine oxidase inhibitors (MAOIs), and tricyclic antidepressants (TCAs). Your therapist will help you find the right fit.
Professional Help for Seasonal Affective Disorder
Many people think they can manage their depression because it feels very internal. They think they can handle depression since they’re used to it. But that means being trapped in depressive episodes for months of the year. There’s a better way that brings relief. Seeking treatment from mental health professionals allows you to learn about your condition and actually plan to manage it in healthy ways. You will learn coping skills and trigger management for the bad moments and bad days. Through the process of recovery, you’ll develop greater emotional resilience, self-assurance, communication skills, trust, motivation, and independence.
Although it may sound counterintuitive, seeking assistance is the first step in becoming more self-capable to handle your SAD. Instead of trying to self-treat seasonal affective disorder, let us help you with the hardest part. Then, it will only be uphill from there!
Depressive Disorder Treatment at Aliya Mental Health
You don’t have to struggle with seasonal affective disorder on your own. We have designed a program specifically for individuals with depressive disorders like SAD. In treatment, you’ll follow an individual service plan designed for SAD, with psychotherapy, light therapy, vitamin D, holistic therapy, and medication. Every aspect of your care plan will be determined by you as you create it with your counselor.
Seasons will come just as they always do, but this year, we want to help you experience peace, health, and hopefulness. Don’t wait to treat your symptoms of seasonal affective disorder. Reach out to us today to get started in our SAD program.