Our Moods Can Go Through Seasons, too: An Honest Conversation About Seasonal Affective Disorder

It happens every year—and every year I forget. Suddenly, it is time to turn back the clocks and wrap up daylight savings time until next year. 

Within days, I notice that 6pm feels like midnight. I find myself 20 minutes into an episode of my favorite Netflix show and I can’t keep my eyes open. And all I want to do is curl up somewhere cozy and snack. 

These are common things I hear from my clients, too. However, for roughly 5% of adults (and, for unknown reasons, generally more women than men), once late autumn comes around, we notice a stark difference in how we feel. 

For those of us who experience a change like this, we might be dealing with Seasonal Affective Disorder (SAD–I’m not sure there could be a more appropriate acronym!), also known as Seasonal Depression. 

Signs and Symptoms of Seasonal Affective Disorder 

One of the most important things to know about Seasonal Affective Disorder is that there are specific signs which are helpful to know so we can know when it might be time to seek support. For most people who live with Seasonal Affective Disorder, the shift in thoughts, feelings, and behaviors begin in late autumn or early winter and start to lift with the arrival of spring. 

Here are some examples of what we may notice when living with a Seasonal Affective Disorder that is specific to fall and winter: 

· A change in our energy, usually trending downward. We might feel lethargic, constantly fatigued, and wanting to sleep whenever we get the chance. 

· Increased cravings for carbohydrates. 

· Sadness! Or, feeling more generally “down”, for the majority of the day and on most days. · Concentration can become more difficult. We might notice our mind drifting away from books, tv, conversations, and other tasks or activities. 

· Life could become less engaging or interesting. Hobbies or activities we previously found pleasure in are no longer enjoyable. 

· How we feel about ourselves, and our future, might also shift. It is not uncommon to notice feeling and/or believing we have no value, are guilty of something, or there is nothing to hope for going forward. 

· We may start to think about no longer wanting to be alive.

Is SAD Only a Winter Thing?

From my experience, most people associate SAD with the dreary days of winter. However, there are some people who notice the opposite–they have difficult emotional changes in spring and summer. And people who live with a bi-polar mood disorder are more susceptible to mood changes (such as episodes of mania) in the warmer months. 

Fall/winter SAD and spring/summer SAD have some similarities and they also have some distinct differences. When our SAD shows up in the spring, we could notice changes in ourselves such as: 

· Lack of hunger and losing weight. 

· Feeling unsettled, revved up, or anxious. Some examples of this may include feeling an increased heart rate, worry thoughts about the future that feel like certainties, feeling uncomfortable when we try and sit still. 

· Finding it hard to fall asleep, stay asleep, or waking up earlier than we want to. · Feeling angry or grouchy more easily than usual. 

What Causes Seasonal Depression? 

There is some uncertainty among scientists about the cause of autumn/winter seasonal depression.

Theories that researchers have include: 

· Changes in the amount of daylight impact our internal clocks and our internal clocks regulate our sleep, energy, mood, and hormones. 

· Decreased sunlight means decreased vitamin D and increased melatonin, a specific chemical that impacts mood and sleep. 

· When our sleep patterns are less than optimal, we can start to have more negative thoughts and feelings. 

What Can I do If I Have Seasonal Depression?

So, now you have all this information about the what, when, and why of SAD. I believe insight is crucial to helping each of us live a life that feels best for us. And insight is only the foundation of building that life. To achieve well-being, insight helps us know where we need to focus our attention and resources to potentially create change. 

If we are noticing thoughts, feelings, or behaviors that indicate we might have SAD, there are actions to consider as part of the path to feeling better. Some of these are things you can do on your own and some of them require a visit to a medical and/or mental health professional. 

Here are some examples: 

· Light therapy. 

· Psychotherapy. 

· Psychiatric Medication. 

· Spending time outdoors in the middle of the day when the sun is at its peak.

· Paying close attention to our nutrition to ensure we are meeting our individual dietary needs and not only eating based on cravings for certain foods. 

Is There Such a Thing as Therapy for Seasonal Affective Disorder?

The answer here is yes and no. 

If we are suffering in a way where we find ourselves feeling hopeless, using coping strategies that give relief in the short-term and cause more problems in the long-term (ie, food, drugs and alcohol, shopping, or gambling), or having thoughts of hurting ourselves or someone else, then it is time to seek professional support. 

You don’t need to suffer alone. Reach out here about scheduling a session with one of our therapists in Burbank, CA. We offer in person and virtual sessions throughout California and you can get connected with someone quickly!