Seasonal depression — shorter days, colder weather, have people bracing for SAD

Even before the days became significantly shorter and noticeably colder, some people began bracing for seasonal depression, known medically as “seasonal affective disorder.”

Now that fall has set in and winter is just weeks away, those experiencing “seasonal affective disorder,” referred to as SAD, may find relief by embracing strategies designed to help cope with it, mental health professionals say.

According to a report by USA Today, SAD, as described by Dr. Steven Powell, a psychiatrist for telehealth platform Hims & Hers, is “depression or depressive episodes that happen during specific times a year, primarily in the fall and winter.” Powell explained that seasonal affective disorder mimics the symptoms of depression.

“So people will have the classic symptoms including low energy, difficulty sleeping, changes in appetite, people feel sluggish or agitated or sleepy, they will oversleep.” Powell added, “Oftentimes, hopelessness and even thoughts of self harm, all come into play,” USA Today cited.

Dr. Seema Bonney, functional medicine doctor and founder of the Anti-Aging and Longevity Center of Philadelphia, adds that difficulty concentrating and experiencing increased stress and anxiety are other symptoms of SAD, the report said.

USA Today cited several people who expressed their thoughts about SAD:

•A 27-year-old from Michigan says, “It feels like I drop off the face of the earth for three or so months.”

•User @xanabon tweeted this: “I’m not even gonna try to fight off the seasonal depression this year. Darkness, it’s me. come get your girl.”

•“I really want to encourage everyone to focus on their mental health this month bc that seasonal depression comes like a thief in the night (for real),” user @whitd_ says.

Fortunately, if you’re bracing for it, there are some things you can do to prevent it, the news outlet said, and the best way to do that is to “prepare for it,” Powell said.

One person stated they make sure they’re leaving their house every day, and make plans to see friends. They added that they also turn “normal events” like watching TV, into more special occasions, like movie night, so there’s something to look forward to.

As a program associate at Mental Health America, a nonprofit based in Alexandria, Va., Sydney Daniello says it also helps “to have people surrounding her that are supportive and knowledgeable.” The 23-year-old has been dealing with “significant changes” to her mood around this time of year since her early teens, which was before she knew what seasonal depression was, the report said.

Bonney stressed the importance of getting consistent sunlight since reduced sunlight can cause a drop in levels of the natural mood stabilizer, serotonin, which can be associated with SAD, and morning sunlight is especially beneficial, USA Today cited.

Another option Bonney suggested is light therapy, which can help regulate serotonin and the sleep hormone melatonin, which will help regulate your body’s internal clock.

She also said that adding foods in your diet that are “rich in tryptophan” will boost serotonin levels, including “eggs, turkey, pineapple, cheese, tofu, salmon, and nuts.”

Exercise, a natural mood booster, produces “feel-good endorphins,” Bonney explains.

Help can also be obtained through therapy, and if symptoms are severe your physician may prescribe anti-depressants, the report said

According to the American Psychiatric Association, SAD is more than just “winter blues.” While treatable, the symptoms can be “distressing and overwhelming” and may interfere with daily functioning.

It’s possible for SAD to begin at any age, but it typically starts when a person is between ages 18 and 30 and is more common among women than men, the APA reported.

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