A HEALTHY YOU
More Than the Winter Blues
Understanding Seasonal Affective Disorder
December is Seasonal Affective Disorder (SAD) Awareness Month, a time to bring light to the challenges many people face as the days grow shorter in the winter months, and to support those experiencing seasonal changes in mood, energy, and overall well-being. SAD is a type of depression that is related to the change in the seasons.
It often begins and ends at about the same time each year, starting in the fall and lasting into the winter months. It’s estimated that millions of Americans may experience SAD, though many may not realize that is what may be contributing to their mood changes. In most cases SAD begins in young adulthood and it’s more common in women and in those who live farther north where the daylight hours are significantly shorter in the winter. It’s also more prevalent in people with other mental health disorders and can run in families.
While research is still being done to pinpoint the exact causes of SAD, studies indicate people with winter pattern SAD have reduced levels of serotonin, a brain chemical that helps regulate mood. Research also suggests sunlight plays a part in regulating these levels and low vitamin D levels may exacerbate these problems. Other studies suggest that levels of melatonin (the hormone that tells your brain it’s time to sleep) may be elevated in patients with winter pattern SAD.
Not every person with SAD experiences the same symptoms but some common signs and symptoms of SAD include:
- Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks accompanied by excessive sleeping
- Feeling sluggish or having low energy
- Losing interest in activities you typically enjoy
- Overeating, craving carbohydrates, and experiencing weight gain
- Feeling hopeless, worthless, pessimistic, or guilty
- Difficulty concentrating, remembering, or making decisions
- Feeling irritable, frustrated, or restless
- Physical aches and pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
One way you can help others affected is to check in on friends, family, and community members who may struggle during the winter months. Other ways to support include:
- Sharing information about the symptoms of SAD, available treatments, and ways to seek help which reduces stigma and encourages individuals to reach out for support.
- Understand that SAD is more than “winter blues.” Approach those affected with empathy and patience as they navigate their mental health.
- Encourage habits that support emotional and physical health—such as staying active, maintaining routines, spending time outdoors when possible, and using light therapy as recommended.
- Advocate for Mental Health by supporting mental health resources, community programs, and initiatives that increase access to care for those experiencing seasonal depression.
Other Resources
Learn more about symptoms and treatment for SAD. Article by Prevention.
About the Author
Cynthia Conigliaro has been in the field of health and wellness for over 25 years. She has a BA in Psychology from College of the Holy Cross and graduate degrees in Social Work (MSW) and Business (MBA) with a focus in both Leadership and Marketing from Boston College.
Cynthia is the founder of her corporate wellness presentation business Work Well Webinars, a company that designs and delivers wellness presentations virtually and in person to companies, schools, hospitals, libraries and groups across the country. Cynthia’s wellness presentations span body, mind and spirit as she takes a holistic approach to wellness.
For the past six years Cynthia has been an active volunteer at the Worksite Wellness Council of Massachusetts (WWCMA) where she is on both the Programs and Marketing committees. Cynthia is an Ambassador for the Corridor 9/495 Chamber of Commerce and sits on the Programs Committee for the chamber. Cynthia volunteers at All Paths as an Infertility Support Group Leader and Facilitator coaching resilience, stress management and mindfulness for women dealing with infertility and pregnancy loss.