It is important for people in recovery to understand how the changing of the seasons can impact their mental and chemical health. One factor that can play a role in both of these is seasonal affective disorder (SAD). At Cottonwood, in Tucson, Arizona, we offer residential and outpatient services for people with mental health, substance use, and other behavioral health disorders.
What Is SAD?
SAD is a type of depression that only shows up at a certain time of the year. For most people with this condition, it shows up in the fall, lasts all winter, and gets better in the spring. There are some people, however, who experience symptoms in the spring and summer, with their condition improving in the fall. For people with SAD, it comes back year after year. While the duration is limited, it can still be very intense and even life-threatening. It can also increase the risk of relapse for behavioral health conditions.
SAD Symptoms
SAD has symptoms that are similar to other forms of depression. Suicidal thoughts may or may not be present. The most common signs are:
- Depressed mood most of the day, nearly every day
- Loss of interest in activities that used to bring joy
- Less energy and feeling more sluggish
- Changes in sleep and/or appetite
- Irritability
- Distractibility
- Craving carbs and tending to overeat (for people with summer-time SAD, they may eat less)
- Hopelessness
Co-Occurring Disorders and SAD
While symptoms of SAD may disappear for half of the year, people who have SAD may still experience mental health symptoms. They are more likely than the general population to experience:
- Attention deficit hyperactivity disorder (ADHD)
- Eating disorders
- Anxiety
- Panic disorder
- Other forms of depression
- Bipolar disorder
Causes of SAD
It’s not entirely clear what causes SAD, but some factors that seem to be involved include:
- Changes in a person’s internal clock – There is less sun in the fall and winter, and this can trigger depressive symptoms.
- Decreases in serotonin – As a person gets less sunlight, their brain creates less of this chemical, which impacts mood.
- Changes in naturally occurring melatonin – Our brains naturally make more or less melatonin, depending on the season. This can impact sleep patterns and mood.
People at Highest Risk for SAD
The people who most often seem to struggle with SAD include:
- People with blood relatives who have depression
- Anyone who lives far from the equator
- Individuals with low Vitamin D levels
- People assigned female at birth
- Anyone over the age of 20
Treatment and Self-Care Options
Just because SAD is seasonal does not mean that people who experience it cannot or should not get help. The fact that it’s seasonal can make it more predictable and allow for more preventative treatment options:
- Light therapy: Also called phototherapy, this uses a light box to expose a person to light similar to sunlight. Light therapy usually starts a few weeks before symptoms are expected.
- Talk therapy: Cognitive behavioral therapy (CBT) is especially effective for helping people with SAD manage their symptoms, develop healthy behaviors, and enhance their range of coping skills.
- Medication: Antidepressants are typically used, unless the person has bipolar disorder, as antidepressants can trigger a manic episode in people with bipolar disorder.
Self-Care for SAD
In addition to getting professional treatment for SAD, people with this condition can implement the following self-care routines to reduce their symptoms:
- Even when the weather is cold, get as much sunlight as you can by opening the blinds or curtains in your home, sitting near the window, going for walks, or taking up an outdoor winter sport
- Eat a healthy, well-balanced diet, to make sure your body and brain have all of the vitamins and minerals they need to function their best.
- Spend time with other people so you don’t become lonely and isolated.
- Stay away from alcohol, nicotine, and other drugs. These can make SAD worse and interfere with the medications that are used to treat SAD.
- Adjust your expectations and give yourself some grace. It’s harder to get things done when you’re also fighting mental illness, so your 100 percent effort might look a bit different when you’re symptomatic.
- If your doctor determines that you have a Vitamin D deficiency, they may recommend an over-the-counter supplement.
- Exercise to increase your brain’s manufacturing of endorphins.
- Keep a consistent sleep schedule and avoid naps to keep your circadian rhythm on track.
At Cottonwood, we want people to understand that depression is a treatable disease. It’s not a moral failing, a sign of weakness, or a way a “lazy” person can avoid less preferred tasks. We are here to offer support and education to people who are struggling with mental health concerns and their loved ones.
