More than just the “winter blues” Seasonal Affective Disorder
Have you ever noticed a change in your mood with the shift in seasons? From sunny skies to rainy days, weather can have a profound impact on our mental health. Seasonal Affective Disorder (SAD) is no joke, causing recurring bouts of depression that tend to hit during fall and winter. If you've sensed a shift in yourself depending on the season, you might be wrestling with this seasonal mental health challenge.
Understanding Seasonal Affective Disorder (SAD): What is it?
SAD isn't merely the occasional winter blues; it's a consistent form of depression that resurfaces predictably every year. While many people might feel a bit down during the colder months, some experience more pronounced changes in mood, thoughts, and behavior. The symptoms usually start showing up in late fall or early winter and tend to ease with the lengthening daylight hours in spring and summer. Although there's a less common variant of SAD in spring and summer, the majority of research concentrates on winter depression, and that's where our focus lies in this information.
Symptoms of Winter Depression: Recognizing the Signs
For those with fall/winter SAD, symptoms include
low or depressed mood lasting most of the day
Lasts beyond two weeks
and interferes with quality of daily life
Additional symptoms encompass
Lack of pleasure or interest
Feel worthlessness or hopeless
Changes in appetite
Sleep disturbances
Fatigue, low energy
Difficulty concentrating
Thoughts of suicide or death
It is important to understand that these symptoms may vary in intensity from mild to severe. No matter how you are feeling, there are solutions.
Comparing SAD to Nonseasonal Depression
When it comes to mood changes, Seasonal Affective Disorder (SAD) and regular nonseasonal depression have similar signs, but there are some differences. The biggest difference being the timing or onset of symptoms either starting and persisting through fall and winter vs occurring any time throughout the year. There is also some evidence that suggests in SAD, people may have more atypical features of depression - increased sleep and appetite (aka sleeping more, eating and craving more food). People with SAD have a quality of life similar to those with regular depression. This means it's important to notice and deal with these changes, especially during different seasons.
Who is at risk of developing SAD?
In Canada, approximately 2-3% of individuals may encounter SAD in their lifetime, with an additional 15% experiencing a milder form.
Genetic Predisposition: A family history of SAD, depression, or bipolar disorder elevates the risk.Age: Individuals under 50 face a higher risk.
Canadians. Any person living farther from the equator increases susceptibility
Previous history or diagnosis of depression or bipolar Disorder: Symptoms may intensify seasonally.
Females receive diagnoses four times more frequently than males.
Shift Work: Altered schedules that limit exposure to sunlight contribute to the risk.
Understanding the Causes of SAD: Unraveling the Winter Blues
The exact cause of Seasonal Affective Disorder (SAD) remains uncertain, but there are a number of proposed causes related to our circadian rhythm, overproduction of melatonin, genetics, vitamin D deficiencies and the influence of serotonin.
Circadian Rhythms:
Circadian rhythms, our body's natural changes over a 24-hour cycle, are influenced by light and darkness, impacting our sleep patterns.
SAD is linked to seasonal changes in circadian rhythms due to varying daylight lengths.
SAD may result from a misalignment between circadian rhythms and sleep timing.
Melatonin:
In winter, shorter days may lead to depression.
Increased production of melatonin, a sleep-related hormone in winter nights, might trigger depressive symptoms.
People with SAD may respond to winter similarly to animals in hibernation, showing signs like increased sleep, appetite, and weight gain.
Serotonin
Sunlight appears to influence molecules responsible for maintaining normal serotonin levels, and the reduction in daylight during winter may hinder their proper function, contributing to decreased serotonin levels.
While researchers are still figuring out all the ins and outs of SAD, these simple explanations give us a glimpse into what might be going on when winter has us feeling a bit down. Whether it's the lack of daylight messing with our internal clock or the genes we inherited, understanding the science behind SAD opens the door to finding effective ways to lift our spirits during the colder seasons.
References/Resources
Seasonal Affective Disorder: Common Questions and Answers
Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches
Seasonal affective disorder, winter type: current insights and treatment options
Update on the Biology of Seasonal Affective Disorder UBC Mood Disorder Centre
Canadian Association of Mental Health (CAMH)
Canadian Psychological Association
