Meet Analise. Analise has a full life: a loving family, supportive friends, a meaningful career, financial stability, and optimistic plans for the future. However, this year, as the weather gets cooler and the days get shorter, Analise finds herself tired, craving sweets, and feeling dread.
For Analise, the changes in her mood come as a surprise. Initially, Analise attributes her feelings to stressors in her life—having an energetic toddler, increased pressure at work, less time for sleep or exercise, and new family expectations around a holiday gathering. She copes by pushing herself through social events, relying on several glasses of wine each night to ease her tension, and sleeping more than usual. When her friends express concern, Annalize replies that she’s “in a funk.”
Analise is not alone. Many people experience mood swings during the winter months when nature seems to slow down. Life remains busy – even frantic – with the excitement of holiday gatherings. However, holidays can be difficult. Fights over finances, arguments with family, loneliness, or grief over the loss of a loved one can overshadow opportunities for joy. People living with a mental health disorder may experience conditions worsen* this time of year. For some, the winter months bring the onset of a condition known as Seasonal Affective Disorder.
Seasonal Affective Disorder Isn’t Just the ‘Winter Blues’
Seasonal affective disorder (SAD) is a type of depression associated with seasonal changes. Although often referred to as the “winter blues,” SAD is more than just feeling “down.” In fact, SAD can be debilitating. Symptoms can affect a person’s daily functioning and cause changes in mood, energy levels, sleep, appetite and more.
The EDE typically follows a circular patternwith people experiencing symptoms for up to five months a year. Most often, individuals experience SAD during the late fall to winter months with symptoms subsiding in early spring.
Analise’s relief comes in the spring and summer, but it’s short-lived. Spring and summer pass as Analise resumes her normal routine. but when fall turns to winter the following year, Annalize feels overwhelmed once again. This time, her mood changes more drastically: she feels like she has no energy, can’t concentrate at work, and declines most social invitations she receives. In fact, some of Analise’s previously prized activities, like baking and spending time with family, become impossible tasks. As winter drags on, Annalize can’t get out of bed for days. he is late for work and even misses the annual family celebration.
About five percent of individuals in the United States experience their own version of Analise’s story every year due to SAD. Studies show that its onset may be linked to a range of biological, genetic and environmental factors, including, for example, lower amounts of sunlight due to shorter days – affecting levels of melatonin, serotonin and dopamine which are critical for regulating sleep and disposition. SAD has been associated with vitamin D deficiencywhich is produced by the body when the skin is exposed to sunlight.
While anyone can develop SAD, some groups of people may be more at risk. Many people diagnosed with SAD are women, with most symptoms starting in young adulthood. Those with a personal or family history of mental illness, including Major Depressive Disorder or Schizophrenia, may be at higher risk of developing SAD. The prevalence of SAD varies by geographic locationand is related to the distance from the equator.
There is hope: SAD is treatable, and it is expected. Aanother winter season arrives and Analise finally seeks professional care. She is surprised to learn that her experience is not unusual. Analise’s mental health clinician helps her understand her symptoms, identify unhealthy patterns, and find treatment options. With support, Analise is able to manage her symptoms appropriately and regain a sense of control. She is still learning to implement prevention strategies and says she feels “hopeful” that she won’t continue to suffer year after year.
What you can do to overcome SAD
SAD symptoms can feel overwhelming. Take charge of your mental health and wellness by learning about the treatment options available.
If you are experiencing symptoms of SAD, seek support from a medical professional. Your provider can rule out other types of medical conditions, provide a diagnosis of SAD, and connect you with available treatment options. Although EDE is diagnosed later two years of depression symptoms associated with the pattern, do not delay in seeking care when experiencing SAD symptoms.
Tips to boost your mental health
To prevent the onset of SAD or to boost your own mental health and well-being, try the following:
- Practice healthy habits to support overall functioning, such as eating nutritious meals, moving your body, drinking enough water, and ensuring adequate sleep.
- For some, increased exposure to full spectrum lightlike sunlight, it is useful.
- Pay attention to your stress. When stress levels rise, the body is vulnerable to a number of ailments. Learn about construction methods personal resilience and stress management.
- Keep a pulse on your physical health through regular checkups with your doctor and pay attention to your body’s needs. For example, those with SAD may benefit from adding a vitamin D supplement to their diet.
- Connect with your support system. Spend time with loved ones on a regular basis to increase well-being, improve coping skills and prevent illness.
- Stay alert. Educate yourself about common mental health conditions like SAD and understand the symptoms. Find out where to go if you need support.
SAMHSA Resources
For more information about SAD, visit the SAMHSA website. To learn how to get support for mental health conditions, visit FindSupport.gov. If you are looking for treatment services in your community, visit FindTreatment.gov. If you or someone you know is in crisis, call or text 988 or chat 988lifeline.org for help 24 hours a day, seven days a week.
*This research was presented as it is the only known research conducted on this topic among people with a mental health condition.
