Shorter Days Got You Down? It Could Be Seasonal Affective Disorder.

With the onset of colder and shorter days, you may not feel like yourself. 

This change could be due to a major depressive disorder with a seasonal pattern, also known as seasonal affective disorder, or SAD.

Like the name suggests, this type of depression is related to the change in seasons. 

In most cases, symptoms start in the fall or winter and subside in the spring, when days are warmer and brighter, according to Robert Brady, PhD, director of anxiety disorder services and psychology training programs for Dartmouth Health.

What are the symptoms?

Symptoms include feelings of depression, losing interest in hobbies, having low energy, difficulty concentrating, and social withdrawal. In more serious cases, people can also have frequent thoughts of suicide or death.

And unlike major depressive disorder — which often causes people to lose weight and sleep less — seasonal depression usually leads to weight gain and more time asleep, according to Brady.

How many people have it

Brady says that about 20 percent of people, or one in five, will meet the criteria for major depressive disorder. Of those with depression, about 15 percent have this seasonal onset pattern. 

“That ends up being about three to five percent of the overall population,” Brady says, “but as many of us living in this region know, seasonal affective disorder is more concentrated in higher latitudes that experience harsher winters and longer periods of limited light exposure.”

What you can do about it

Researchers and clinicians do not fully understand why some people experience SAD, which can complicate what treatment approaches are best. However, Brady says there are tools that can help.

One option is to keep up with activities or hobbies you enjoy other times of the year, but may do less in the colder months.

“For example, if walking is an enjoyable, important activity when it is warmer out, but you don’t like walking in the dark or icy sidewalks, try using a headlamp and snowshoeing on trails,” Brady says. “Enjoy gardening in the spring? Cultivate houseplants in the winter.” 

Catherine Dorr, APRN, a psychiatric provider at Cheshire Medical Center, notes that joining a gym is a great idea for the winter months, providing a safe and warm place to walk or engage in other enjoyable physical activities.

Light therapy is another way to help symptoms, Brady says. Natural light affects our circadian rhythms, or what are our natural wake and sleep cycles. When we have less light, our circadian rhythm and melatonin production suffer, which can affect our wakefulness and level of activity.

As a result, some evidence suggests that using a light box to mimic high-intensity outdoor light can be helpful, according to Brady. Another option, Dorr says, is using a dawn-simulating light in your bedroom that gradually brightens to mimic the sunrise before you wake.

Overall, consistency with activity levels, sleep, and diet is critical to easing your symptoms. 

When to talk to a doctor

If your symptoms become overpowering, Brady and Dorr advise that you talk with your primary care provider to determine the next steps for treatment, which may include antidepressants or psychotherapy. 

“Much like physical issues such as high blood pressure or diabetes, many people struggle with mental health issues at some time in their life,” Dorr says. “Historically, we’ve seen some stigma associated with mental health issues, but struggling with them doesn’t mean there is anything ‘wrong’ with you. It’s perfectly acceptable, and encouraged, for you to reach out for help when you need it. We’re here to help you be your best self.”