What is SAD?
SAD stands for Seasonal Affective Disorder, a type of depression affecting people when the seasons change. Symptoms may start mildly, but they could become more severe as the season progresses.
There’s no specific cause of SAD, but when the seasons change, our biological clocks (circadian rhythm) get disrupted. The levels of serotonin (a brain chemical responsible for mood, or feeling good) and melatonin (a natural hormone produced in the brain that regulates our sleep pattern) decrease as we spend more time indoors, where there is less natural sunlight.
SAD tends to affect women more than men. If you are diagnosed with depression or other mood disorders, you may suffer more acutely from SAD.
What are the signs of SAD?
- Lack of energy or tiredness
- Feeling depressed most of the day or every day
- Trouble sleeping (insomnia) or oversleeping
- Weight gain or poor appetite
- Losing interest in the things you enjoy
- Anxiety
- Difficulty concentrating
- Feeling hopeless or unworthy
When should you see a doctor?
It’s normal to need time to adjust to seasonal changes, but if the SAD symptoms you are experiencing worsen, please call your doctor for an appointment. Here are some resources that can help you practice self-care while you experience SAD symptoms.
Light Therapy
Light therapy, or phototherapy, is controlled exposure to daylight as a treatment to reduce the symptoms of SAD. A light therapy box or sun lamp mimics natural daylight, thus lifting your mood. It can help reset your biological clock. Light therapy is safe to use; however, it may take a few weeks for SAD symptoms to lessen.
Check out these overviews of light therapy from the Mayo Clinic and the University of Michigan.
Library Resources
Winter Blues by Norman Rosenthal
If you suffer from Seasonal Affective Disorder, this book offers helpful tips to help you feel more energized and productive throughout the year.
Seasonal Affective Disorder Workbook by Peggy Minnie Mayer
This workbook provides step-by-step guidance on techniques on how to deal with Seasonal Affective Disorder.
How to Winter by Kari Leibowitz
This book offers practical tips on shifting your mindset towards winter to help you overcome the winter blues.
Defeating SAD (Seasonal Affective Disorder) by Norman Rosenthal
This book offers guidance on recognizing and managing Seasonal Affective Disorder. Also available as an e-book.
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