Do you feel down during the winter months, when the days are colder and shorter? If so, you may be one of the nearly 5% of adults across the U.S. with seasonal affective disorder (SAD).
SAD is a type of seasonal depression that often begins and ends at the same time each year, usually in the winter.
Although experts don’t know the exact cause of SAD, it’s thought that reduced sunlight in the winter affects the body’s internal clock, disrupting sleep, mood, and other functions necessary for energy and a positive outlook.
Our team at Himalaya Family Medicine Clinic in Aurora, Colorado, regularly works with patients experiencing SAD and provides behavioral health support to help manage symptoms. Read on to discover common signs of SAD and steps you can take to feel better in the winter months.
Seasonal affective disorder (SAD) differs from other types of depression because symptoms tend to last for only part of the year.
Most patients begin experiencing symptoms in the fall, often at the end of October or the start of November. Symptoms typically worsen in January and February before easing in the spring.
Telltale signs of SAD include:
Many people also experience a loss of interest in activities. For example, you may not want to participate in hobbies that you usually enjoy.
There’s no cure for SAD, but you can take steps to feel better. These include:
Sunlight plays a crucial role in the production of brain chemicals such as serotonin and melatonin, which help regulate mood and sleep. However, during the winter, many people don’t get the necessary sunlight to support these processes.
Lack of sunlight also increases the risk of vitamin D deficiency, which may contribute to sleep and mood changes.
You can’t change when the sun rises or sets, but you can maximize exposure by going outdoors more when the sun is shining. If that’s not an option, sit by a window whenever possible.
You may also benefit from light therapy with a special lamp or box, depending on your doctor’s recommendations.
Regular exercise is an effective way to increase the production of feel-good chemicals such as dopamine, serotonin, and endorphins. These natural byproducts boost mood, increase energy, and reduce stress and depression.
Aim to move your body at least 30 minutes a day, five days a week. A regular walk, bike ride, or any activity you enjoy can give you a boost and make the winter seem less bleak.
The shorter days this time of year can throw your body for a loop. Some people begin feeling sleepy much earlier in the day, while others toss and turn most of the night. Support your natural circadian rhythm by following a consistent sleep schedule.
Try to go to bed at the same time every night and wake up at the same time every morning. Likewise, make sure your bedroom supports sleep.
Turn off electronics, such as your smartphone and computer, at least an hour before bed, set the thermostat to a comfortable temperature, and avoid drinking large amounts of liquid before bed, so you don’t have to get up in the middle of the night.
Many people with SAD experience mild symptoms that they can manage at home. However, if you regularly feel low or exhausted for most of the day or on most days, seek professional help.
After discussing your symptoms and conducting an exam, we can work with you to develop personalized treatment recommendations. Depending on your needs, those may include:
Patients often benefit from a combination of treatments. The goal is to boost your mood, support your energy, and help you feel better.
If you’re experiencing symptoms of SAD and need help getting through the rest of the winter, we’re here to support you. Call us today at 303-351-1800 or book your visit online.
