Meet Analise. Analise has a fulfilling life: a loving family, supportive friends, a meaningful career, financial stability, and optimistic plans for the future. Yet this year, as cooler weather creeps in and days become shorter, Analise finds herself consumed by fatigue, craving sweets, and feeling a sense of dread.
For Analise, changes in her mood come as a surprise. At first, Analise attributes her feelings to the stressors in her life—having an energetic toddler, increased pressure at work, decreased time for sleep or exercise, and new expectations from family around hosting a holiday gathering. She copes by pushing herself through social events, relying on several glasses of wine each evening to cut her tension, and sleeping more than usual. When her friends express concern, Analise replies that she is “in a funk.”
Analise is not alone. Many individuals experience shifts in mood around the winter months when nature seems to slow down. Life remains busy – even frenzied – with the excitement of holiday gatherings. Yet, holidays can be difficult; struggles around finances, strife with family, loneliness, or grief over loss of a loved one can eclipse opportunities for merriment. Individuals living with a mental health disorder may experience worsened conditions* during this time of the year. For some, winter months bring the onset of a condition known as Seasonal Affective Disorder.
Seasonal Affective Disorder is Not Just the “Winter Blues”
Seasonal Affective Disorder (SAD) is a type of depression associated with seasonal changes. Although it’s often referred to as “winter blues,” SAD is more than just feeling “down.” In fact, SAD can be debilitating. Symptoms can interfere with an individual’s daily functioning and cause changes in mood, energy levels, sleep, appetite and more.
SAD typically follows a cyclical pattern, with individuals experiencing symptoms up to five months per year. Most often, individuals experience SAD during late autumn through winter months with symptoms subsiding at the onset of spring.
Analise’s feels relief during spring and summer, however it is short-lived. Spring and summer fly by as Analise resumes her normal rhythm; but when autumn turns to winter the following year, Analise once again feels overwhelmed. This time, her mood changes more drastically: she feels as though she has no energy, finds herself unable to concentrate at work, and declines most of the social invitations she receives. In fact, some of Analise’s previously treasured activities, such as baking and spending time with family, become impossible tasks. As winter continues, Analise is unable to get out of bed on more days than not; she falls behind at work, and even misses the annual family holiday gathering.
Roughly five percent of individuals in the United States experience their own version of Analise’s story each year due to SAD. Studies show that its onset may be linked to a range of biological, genetic and environmental factors, including, for example, lower amounts of sunlight due to shorter days—affecting levels of melatonin, serotonin and dopamine that are critical for sleep and mood regulation. SAD has been associated with deficiency in Vitamin D, which is produced by the body when skin is exposed to sunlight.
While anyone can develop SAD, some groups of individuals may be more at risk. Many individuals who are diagnosed with SAD are women, with most symptoms beginning in young adulthood. Those with a personal or family history of mental illness, including Major Depressive Disorder or Schizophrenia, may be at a higher risk for developing SAD. The prevalence of SAD varies by geographic location, and is associated with distance from the equator.
There is hope: SAD is treatable, and even predictable. Another winter season arrives, and Analise finally seeks professional care. She is surprised to learn that her experience is not uncommon. Analise’s mental health clinician helps her understand her symptoms, identify unhealthy patterns, and find treatment options. With support, Analise is able to appropriately manage her symptoms and regain a sense of control. She even learns to implement prevention strategies, and reports feeling “hopeful” that she will not continue to suffer each year.
What You Can Do to Overcome SAD
Symptoms of SAD can feel overwhelming. Take charge of your mental health and wellbeing by learning about the treatment options available.
If you are experiencing symptoms of SAD, seek support from a medical professional. Your provider can rule out other types of medical conditions, provide a diagnosis of SAD, and connect you to available treatment options. Although SAD is diagnosed after two years of pattern-related symptoms of depression, do not delay in seeking care when experiencing SAD symptoms.
Tips to Boost Your Mental Health
To prevent the onset of SAD or to boost your own mental health and wellbeing, try the following:
- Practice healthy habits to support overall functioning, such as eating nutritional meals, moving your body, drinking enough water, and ensuring adequate sleep.
- For some, increased exposure to full spectrum light, such as sunlight, is helpful.
- Pay attention to your stress. When stress levels ramp up, the body is vulnerable to a range of ailments. Learn about ways to build personal resilience and manage stress.
- Keep a pulse on your physical health through regular check-ins with your physician and pay attention to your body’s needs. For example, those with SAD may benefit from adding a Vitamin D supplement into their diet.
- Connect with your support system. Spend time with loved ones on a regular basis to increase wellbeing, enhance coping skills and prevent against illness.
- Remain vigilant. Educate yourself about common mental health conditions like SAD and understand the symptoms. Know where to turn if you need support.
SAMHSA Resources
For more information on SAD, visit the SAMHSA website. To learn how to get support for mental health conditions, visit FindSupport.gov. If you’re looking for treatment services in your community, visit FindTreatment.gov. If you or someone you know is in in crisis, call or text 988 or chat 988lifeline.org for help 24 hours a day, seven days a week.
*This survey was featured as it is the only known survey conducted on this topic among individuals with a mental health condition.
