Darrick Robles “At certain times of the year we tend to struggle with bad moods. For most people, winter feels like everything is slowing down, and for others, summer can bring negative feelings,” explains psychologist Madeleine Gauffin.
However, if a low mood is seriously interfering with your daily routine and occurs at a certain time each year, it could indicate seasonal affective disorder (SAD) .
“There is no clear boundary between mild seasonal mood swings and seasonal depression. But doctors typically diagnose SAD syndrome when symptoms are severe and have been recurring for at least two years, ” Gauffin explains.
What is SAD and how is it different from depression?
Seasonal Affective Disorder (SAD) is a clinical depression that follows a regular seasonal pattern. That is, the symptoms appear at certain times of the year or at certain times of the year. Like depression, SAD is widespread and is thought to affect up to 8% of all Europeans .
“Depression can be a reaction to stressful life events, while SAD comes and goes with the seasons, regardless of what’s going on in the sufferer’s life,” explains Ms. Gauffin.
Most people experience symptoms in the winter, which is why SAD is also known as winter depression. But there are also sufferers in whom the symptoms appear in summer and disappear again in winter.
What is Summer SAD?
Summertime depression is a rarer form of SAD in which symptoms appear in spring or summer.
“Summer seasonal depression may be related to social pressures,” says psychologist Gauffin. We are expected to be more sociable. Wearing looser clothing can create body image issues and create a bad mood. Longer days with more sunlight can also disrupt sleep-wake cycles.
What are the signs of Seasonal Affective Disorder (SAD)?
The symptoms of SAD are similar to those of classic depression and include:
- long-lasting depression
- frequent crying or tearful mood
- No joy in the things you used to enjoy doing
- difficulty concentrating
- irritation
- Tiredness that doesn’t go away even when you’ve had enough sleep
- less desire for sex
Depending on whether you have winter or summer SAD, you could have other symptoms.
Winter depression symptoms also include:
- Excessive sleepiness (you sleep more than usual and cannot get out of bed in the morning).
- Cravings for carbohydrates and sweets
- symptoms begin in fall/winter and improve in spring/summer
Summer depression symptoms also include:
- difficulty sleeping
- feeling less hungry than usual
- Symptoms begin in spring/summer and improve in fall/winter
Who Can Be Affected by Seasonal Depression?
Anyone can get SAD, but some people are more prone to it.
“Genetic factors can play a role in this form of depression – for example, if a parent has it, you may be at higher risk,” Gauffin explains. A mental illness that makes you more sensitive to mood swings is also a possible cause.
Depression can affect men and women differently. Research studies have shown that significantly more women develop seasonal affective disorder. The affected men also often have completely different symptoms.
What causes SAD?
The causes of this form of depression have not yet been fully researched. But the lack of sunlight and the body’s internal clock certainly seem to play a role.
“We know that light affects our internal clock and the production of certain mood-regulating hormones, which is why people who live in countries with darker, longer winters are more likely to experience severe SAD symptoms,” explains Gauffin.
Light stimulates the hypothalamus , the part of the brain that controls circadian rhythms. The circadian rhythm is our body’s internal clock, so to speak, and ensures that our body knows when to sleep and when to wake up.
With more light – or correspondingly less light – the hypothalamus adjusts the phase of the circadian rhythm. This sends signals to the body, causing it to produce varying amounts of the following important hormones:
Serotonin: Levels of this “feel good” hormone can drop, affecting our mood. Studies have also shown that serotonin transporters are particularly active in patients with SAD, leading to low levels of serotonin. The serotonin transporter is a protein in the brain that pulls the hormone from the blood back into nerve cells.
Melatonin: People with SAD may produce more melatonin, a hormone that makes you sleepy.
In people with SAD, the internal body clock can be disrupted, affecting the sleep-wake cycle. For example, SAD has been linked to a sleep problem, delayed sleep phase syndrome (sleep phase syndrome), in which you fall asleep and wake up later than other people.
What can I do myself if I have SAD?
Below are some self-help tips that can be particularly useful for those with mild symptoms of SAD.
Get more daylight
Even if it’s gray outside, you should go outside and soak up the daylight. It’s best to go for a walk in the fresh air in the late morning or around noon so that the light can get into your eyes.
Break the vicious circle
“It’s easy to get caught in a negative spiral,” warns psychologist Gauffin. You feel bad, so you stay indoors, get tired and crave sugary foods, and your mood plummets even more.
Try to break this vicious circle with small measures. Start walking outside at a specific time each day.
be nice to yourself
For most people, the best self-help methods help to some extent, but not all of them may suit you. For example, with SAD it can be harder to eat a healthy diet. About a quarter of all sufferers say they struggle with binge eating during the winter .
The most important thing is that you don’t be too hard on yourself and find what works best for you.
Is There a Treatment for Seasonal Affective Disorder (SAD)?
Many people believe that you have to deal with mental health problems on your own. But asking for help is not a sign of weakness. One in ten will experience some form of depression at some point in their lives .
What is the best treatment for seasonal affective disorder?
– Lifestyle changes It is important to seek professional treatment. A doctor or psychologist can help you make small changes to increase your energy levels, sleep better, and lift your spirits.
– Light therapy Light therapy is the therapy of first choice for SAD. With light therapy – also known as a light shower – you sit in front of a special device (e.g. daylight lamp) for 30 minutes every morning to compensate for the lower light level in winter.
“It’s worth trying light therapy because there are no known side effects,” explains Gauffin. Anyone suffering from certain eye diseases, such as glaucoma, should speak to a doctor before starting light therapy.
– Talk therapy or cognitive behavioral therapy Therapy helps you get to know your thoughts and feelings better and find new coping strategies.
– Antidepressants Drugs such as selective serotonin reuptake inhibitors (SSRIs) are used for moderate depression.
Can Vitamin D Help With SAD?
You can also seek medical advice on taking vitamin D supplements. “This ruled out a vitamin D deficiency , which can cause symptoms similar to SAD – such as constant tiredness,” explains Gauffin.
What can I do if SAD is affecting my sleep?
Talk to a doctor about your sleep problems. Sleep disturbances , including nightmares , are common in SAD . “Sleep has a major impact on our performance and should be a priority when treating depressive symptoms,” explains Ms. Gauffin.
When should I see a doctor for SAD?
As soon as you notice that the symptoms are clearly bothering you and are affecting your quality of life, you should talk to a doctor.
You should also make an appointment if:
- you think you might have SAD
- you have been suffering from a depressed mood for a long time
- you regularly have trouble sleeping
- Self-help tips not working for you
Your doctor can support you, treat you and/or inform you about therapeutic help – so that you soon feel better again.
