I was wandering around the pharmacy today, trying to develop a topic for today’s article. One of my friendly staff suggested I write about Seasonal Affective Disorder, commonly known as SAD because she had received several calls about it over the last few days. SAD is a topic I have not written about but a concern in our area, so here goes.

SAD is a type of depression that occurs during certain times of the year. Most often, people experience it in the fall and winter months when the days become shorter and there is less natural sunlight. SAD can affect anyone, but it is more common in those who live in areas far from the equator, like North Dakota, where daylight hours are more drastically reduced during winter. Understanding the background of this disorder and its signs and symptoms can help those affected find relief and manage their condition.

The exact causes of SAD are not fully understood, but scientists believe it is linked to changes in sunlight exposure. During the fall and winter months, reduced sunlight can disrupt the body’s internal clock, also known as the circadian rhythm. This disruption can lead to fatigue, sadness, and a lack of motivation.

Another factor is the brain chemical serotonin, which helps regulate mood. Reduced sunlight may cause a drop in serotonin levels, contributing to feelings of depression. Additionally, the change in light can affect the body’s production of melatonin, a hormone that helps regulate sleep. Increased melatonin levels during the darker months can make people feel sluggish and tired.

Genetics and family history may also play a role. If someone has a family member with depression or SAD, they may be more likely to develop the disorder themselves.

Seasonal Affective Disorder can manifest in several ways, depending on the individual. The symptoms can range from mild to severe, interfering with daily life and relationships. While many of the symptoms overlap with those of major depression, they are linked to a specific time of the year.

• People with SAD often report persistent sadness or a low mood, which can be especially noticeable during the fall and winter months when the disorder is most prevalent.

• Hobbies or activities that once brought joy may no longer seem enjoyable or worth pursuing.

• Fatigue and lack of energy are hallmark symptoms of SAD. Even after a full night’s sleep, individuals may feel exhausted and have difficulty performing daily tasks.

• People with SAD may experience oversleeping (hypersomnia) or difficulty staying awake during the day. Others may struggle with insomnia or poor sleep quality.

• Many crave carbohydrates or comfort foods, leading to weight gain during winter.

• SAD can make it hard to focus on work, school, or personal tasks, further adding to feelings of frustration and helplessness.

In severe cases, SAD can lead to deep feelings of despair and may even include thoughts of self-harm or suicide. If these thoughts occur, immediate professional help is critical.

Although SAD is most often associated with winter, some individuals experience a less common form of the disorder during the spring and summer months. Known as summer-pattern SAD, this type may include symptoms like insomnia, decreased appetite, anxiety, and restlessness.

Several factors increase the likelihood of developing SAD. Women are more likely to be diagnosed with the disorder than men, although men tend to have more severe symptoms when they are affected. Young adults and teenagers are also at higher risk compared to older adults. Living in regions with long winters or frequent cloudy weather, such as northern parts of the U.S., Canada, or northern Europe, can also make SAD more likely.

Recognizing the signs of SAD is the first step toward managing the disorder. Left untreated, SAD can significantly impact mental health, relationships, and overall quality of life. 

Traditional treatment options for SAD include light therapy and medications. Light therapy involves sitting near a special light box that mimics natural sunlight. This helps regulate the body’s internal clock and improve mood. Light therapy is usually done in the morning for 20-30 minutes daily.

Practitioners may also prescribe antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs). These help balance brain chemicals linked to mood. Sometimes, counseling or cognitive behavioral therapy (CBT) is recommended to help patients manage negative thoughts and develop healthier habits.

Other non-conventional treatment options include exercise. Regular physical activity, especially outdoors, can improve mood by increasing the release of feel-good chemicals like endorphins. Even on cloudy days, getting outside for a walk or jog can provide exposure to natural light, which may help regulate your body’s internal clock.

If exercise is not your thing yet, you would still like to benefit from an increase in endorphins. A compounded medication like low-dose naltrexone can trick the body into making more of these energy-producing chemicals.

Another approach is dietary changes and supplements. Foods rich in omega-3 fatty acids, like salmon and walnuts, may help improve mood. When these foods are unavailable, taking omega-3 fish oil in supplement form is always an option.

One of my favorite supplements is vitamin D, which is often recommended since lower levels of this vitamin are common during the winter and can affect mood. Where we live in relation to the potency of the sun and our inability to get enough sun with the cold weather makes vitamin D a necessity in the winter month of ND. Remember that omega-3 and vitamin D levels can be easily tested to ensure you are at an optimal level. 

Mindfulness and meditation practices can also help. Techniques like deep breathing, yoga, and guided meditations reduce stress and promote relaxation, helping to counter the anxiety or sadness that can accompany SAD. 

Some people find relief through aromatherapy. Essential oils like lavender and citrus are believed to boost mood and energy. Using a diffuser or adding a few drops to a bath can provide calming effects.

While not replacements for professional care, these alternative treatments can complement traditional approaches and provide additional relief. Anyone experiencing severe symptoms should consult a healthcare professional to find the right balance of treatments.

While the changing seasons can be beautiful, they can also bring challenges. Knowing how they affect your mental health can make all the difference in facing those challenges head-on.

Stop by or call the pharmacy for more information on options to help deal with SAD during winter. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. 

 Until next time, be vigilant about your health!!