Shedding Light on Seasonal Affective Disorder (SAD): Understanding & Finding Solutions

Until about six years ago, the end of daylight saving time, combined with the lowering sun in the northern hemisphere, signaled the onset of my seasonal depression. For most of my life, I dreaded this time of year, counting down to the Winter Solstice, after which we slowly gain a bit more daylight each day. For me, Seasonal Affective Disorder (SAD) is both a physical and psychological condition. Having a November birthday and the added stress of the holiday season compounds my experience, as shorter days mean fewer opportunities for outdoor activities and less exposure to sunlight—both of which are vital to my well-being. This combination has often left me in a depressive slump with a desire to isolate, a lack of sociability, and overall malaise. However, since starting a daily regimen of antidepressants, developing a greater awareness of these seasonal challenges, and if possible, locating to a more southern location for a week or two, I’ve been able to navigate this time of year with more confidence and less dread.

In my practice as a mental health care provider, I emphasize the importance of collaboration with healthcare professionals, particularly when addressing concerns related to Seasonal Affective Disorder. I encourage clients to speak with their primary care physicians to ensure they receive comprehensive care. Additionally, I provide the following information to help them understand the impact of SAD and offer practical strategies for effectively managing it.

Factors Contributing to Seasonal Affective Disorder (SAD)

Circadian Rhythm Disruption

Research shows that abrupt shifts in daylight exposure can disrupt the body’s circadian rhythms, affecting mood and energy. SAD is closely tied to circadian rhythm disruptions, as these rhythms regulate sleep, mood, and appetite. A study by Wehr et al. (2001) explains how SAD is particularly prevalent in regions with shorter daylight hours, noting that circadian misalignment is a key contributor to seasonal mood disturbances.

Reduced Sunlight Exposure and Serotonin

Sunlight exposure plays a significant role in serotonin synthesis, a neurotransmitter linked to mood regulation. When daylight saving time ends, the reduction in sunlight can contribute to lower serotonin levels, which is associated with depressive symptoms. Lambert et al. (2002) identified a correlation between sunlight exposure and serotonin production, supporting the notion that reduced sunlight can lead to decreased serotonin and heightened vulnerability to SAD.

Melatonin Levels and Earlier Darkness

The earlier onset of darkness increases melatonin production earlier in the day, potentially leading to feelings of sleepiness, fatigue, and lethargy. A study by Lewy et al. (2006) indicates that melatonin, which naturally rises with darkness, may spike too early, disrupting sleep and alertness patterns and contributing to the symptoms seen in SAD patients.

Psychological Impact of Seasonal Light Shifts

The perception of “shorter days” can lead to increased isolation and lower mood. People are less likely to engage in outdoor or social activities, contributing to the winter “blues” for some. A study by Roecklein and Rohan (2005) points out that the psychological impact of reduced daylight availability affects those with SAD more intensely, as they’re more susceptible to feeling isolated or unmotivated.

Evidence-Based Strategies to Combat SAD Post-Daylight Saving

Light Therapy: The American Psychiatric Association endorses light therapy as an effective treatment for SAD, with research by Terman et al. (1998) showing that 30 minutes of morning light exposure significantly improved mood and energy levels. Additionally, light boxes can mimic natural sunlight and are a common treatment.

Vitamin D Supplementation: As natural sunlight exposure decreases, vitamin D levels can drop, which may impact mood. Kerr et al. (2015) found that supplementing with vitamin D during fall and winter improved mood in those with low levels.

Exercise and Outdoor Activity: A study by Rethorst et al. (2009) confirms that regular physical activity has a positive impact on depressive symptoms and may offset some of the effects of reduced daylight. Physical activity can help boost mood and energy levels, so try to schedule time outdoors, even on cloudy days.

Consulting a Primary Care Physician and Exploring Pharmaceutical Support

For those struggling with significant SAD symptoms, seeing a primary care physician is a key first step. A healthcare provider can help assess whether your symptoms align with SAD or if other factors could be contributing to seasonal mood changes. They may also suggest blood work to check for nutrient deficiencies, such as vitamin D, which is often low in individuals with limited sunlight exposure during winter months.

For some, pharmaceutical support can be an effective tool in managing SAD. Selective serotonin reuptake inhibitors (SSRIs) or other antidepressants have been shown to improve mood, energy, and overall functioning in individuals affected by SAD. A study by Lam et al. (2006) found that SSRIs can significantly reduce symptoms in individuals with moderate to severe SAD when taken during the months they are most impacted. If your physician believes that medication could be beneficial, they can discuss possible options, expected effects, and any potential side effects, allowing you to make an informed decision.

When considering pharmaceuticals, it’s essential to remember that medication is often most effective when combined with other strategies, such as light therapy, regular exercise, and cognitive-behavioral techniques. These combined approaches can offer a well-rounded path to managing SAD symptoms during the darker months of the year.

As the days grow shorter and winter settles in, understanding and addressing Seasonal Affective Disorder becomes essential for maintaining our well-being. By recognizing the signs, seeking professional guidance, and implementing practical strategies, we can combat the winter blues and reclaim our joy. Embrace the light, prioritize self-care, and remember: brighter days are just around the corner. Let’s navigate this seasonal shift together and find balance, even in the darkest months.

---

References

Kerr, D. C., McMurray, M. S., & McGee, R. (2015). Associations between vitamin D levels and depressive symptoms in healthy young adult women. Psychiatry Research, 227(1), 46-51. https://doi.org/10.1016/j.psychres.2015.02.029

Lambert, G. W., Reid, C., & Kaye, D. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840-1842. https://doi.org/10.1016/S0140-6736(02)11614-2

Lewy, A. J., Ahmed, S., & Allende, A. (2006). The circadian basis of winter depression. Proceedings of the National Academy of Sciences, 103(19), 7414-7419. https://doi.org/10.1073/pnas.0601617103

Rethorst, C. D., Wipfli, B. M., & Landers, D. M. (2009). The antidepressant effects of exercise: A meta-analysis of randomized trials. Sports Medicine, 39(6), 491-511. https://doi.org/10.2165/00007256-200939060-00002

Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Psychiatry (Edgmont), 2(1), 20-25. https://doi.org/10.3928/0090-4440-20050101-05

Terman, M., Terman, J. S., & Lo, E. (1998). Light therapy for seasonal affective disorder: A review of efficacy. Neuropsychopharmacology, 3(2), 129-140.

Wehr, T. A., McGahuey, C. A., & Rosenthal, N. E. (2001). Circadian rhythm in mood and behavior in winter seasonal affective disorder. Archives of General Psychiatry, 58(11), 1108-1114. https://doi.org/10.1001/archpsyc.58.11.1108