Why Do Shorter Days Make Us Feel Blue? Understanding and Managing Seasonal Affective Disorder.

Seasonal Affective Disorder: How Seasonal Changes Affect Our Mood

As fall and winter bring cooler weather and shorter days, many people experience more sadness, increased fatigue, and even a heightened appetite. These feelings are more than just seasonal mood swings and could be signs of Seasonal Affective Disorder (SAD). SAD typically starts in late fall and winter and eases in spring. It’s not just cold weather causing this shift; hormonal and neurotransmitter changes in the brain are significant contributors.

 

Reduced daylight in fall and winter can significantly impact both our bodies and minds.

 

Why Does Seasonal Affective Disorder Occur?

The primary reason for SAD in fall and winter is reduced exposure to sunlight. With fewer daylight hours, the brain produces less melatonin and serotonin. Melatonin helps regulate sleep, while serotonin is a neurotransmitter that stabilizes mood. A decrease in serotonin can lead to feelings of depression, while increased melatonin can result in drowsiness and fatigue.

 

Main Symptoms of SAD and How It Differs from Major Depression

SAD symptoms differ slightly from major depression. People with SAD feel depressed, sluggish, and lethargic during specific seasons and may experience excessive drowsiness and increased appetite. Common SAD symptoms include:

• Fatigue and Excessive Sleepiness: The need for sleep rises naturally in late fall and winter, and people may feel tired even during the day.
• Increased Appetite and Weight Gain: SAD can lead to cravings for carbohydrates and overeating, which often results in weight gain.
• Social Withdrawal: There may be a decreased interest in daily activities and social interactions.
• Mood Changes: Irritability, sensitivity, and prolonged lethargy are common.

In contrast, major depression often includes insomnia, appetite loss, and weight loss. SAD typically occurs only in specific seasons and improves in spring and summer.

 

Diagnosis Criteria for Seasonal Affective Disorder

SAD may be diagnosed when depressive symptoms appear at the same time each year for two consecutive years and improve during other seasons. Symptoms must be persistent enough to interfere with daily life and cause emotional and physical distress.

 

Preventing Seasonal Affective Disorder

To prevent SAD, it’s important to maintain a healthy lifestyle and environment, even in the colder seasons. Here are some ways to protect mental well-being during fall and winter:

• Sun Exposure: Try to get outside daily for natural light exposure. One hour of sunlight can increase serotonin levels and stabilize mood.
• Regular Sleep Schedule: Keeping consistent sleep and wake times can help regulate your sleep cycle and reduce SAD symptoms.
• Exercise: Aerobic activities such as running, swimming, hiking, and dancing can provide psychological benefits by boosting positive hormones like endorphins, which help alleviate depression.
• Maintain Social Connections: Keeping a support network can help mitigate SAD symptoms. Spending time with friends or family and sharing your emotions can be helpful.

 

Treatment Options for Seasonal Affective Disorder

If SAD becomes severe enough to disrupt daily life, professional treatment is recommended. Common treatments include light therapy, medication, and counseling.

• Light Therapy: Light therapy involves exposure to a special, bright light that helps stimulate serotonin production in the brain. Sitting in front of a bright light for 20-30 minutes each morning has proven effective for SAD.
• Medication: If light therapy alone does not improve symptoms, an antidepressant may be prescribed to increase serotonin levels. It’s important to work with a doctor to determine the appropriate medication and dosage.
• Psychotherapy: Counseling can help patients understand and manage the thoughts and emotions associated with SAD. Cognitive Behavioral Therapy (CBT) is particularly useful in helping people cope with negative emotions and adopt healthier habits.

 

Government Support Programs: National Mental Health Support Project

The government also offers support programs for individuals facing various emotional challenges, including SAD. The "National Mental Health Support Project," launched in 2024, provides free counseling services to help individuals manage emotional difficulties. This program is available through local welfare centers or online and may offer financial assistance based on income, covering up to 100% or capping at 30% of costs. These services make it easier for individuals to access mental health care and maintain emotional well-being.

 

Conclusion: Overcoming Seasonal Affective Disorder

Reduced daylight in fall and winter can significantly impact both our bodies and minds. To maintain mental health during seasonal changes, it’s essential to prioritize activities like sun exposure, regular sleep, and exercise. Seeking professional help when necessary can also be crucial. By taking steps to address SAD, we can support those affected to enjoy a healthier and happier winter. Let’s work together to provide the attention and encouragement needed for everyone to take positive steps toward well-being during this time of year.