Seasonal affective disorder (SAD) is a form of depression that is triggered in a seasonal pattern. What are its effects, and how can someone cope with its symptoms?

A form of sadness known as seasonal affective disorder (SAD) is triggered by the changing of the seasons; it starts and ends about at the same periods each year. If you have SAD, as most people do, your symptoms begin in the fall and last through the winter, draining your energy and making you cranky. Typically, these symptoms go away in the spring and summer. SAD symptoms can be upsetting and debilitating, and they may even make it difficult to go about regular tasks.

The “winter blues” are a minor form of SAD that can also occur. It’s typical to have some melancholy throughout the winter. Given that it becomes dark early, you can be trapped inside. But complete SAD goes beyond this. This kind of depression exists. SAD impacts your daily life, including how you feel and think, unlike the winter blues. Thankfully, therapy can help you get through this challenging period.

This article success the causes, signs, and coping methods for seasonal affective disorder.

Cause of Seasonal Affective Disorder

It still needs to be determined what explicitly causes seasonal affective disorder. Some elements that could be in play include:

• Your body’s clock (circadian rhythm): Winter-onset SAD may be brought on by the lower levels of sunshine in the fall and winter. Your body’s internal clock may be thrown off by this reduction in sunlight, which could result in depressive symptoms.
• Unbalanced levels of neurotransmitters: which communicate between nerves existing in the brain. Serotonin is one of these molecules, and it helps people feel happy. If you are susceptible to SAD, your serotonin levels may already be low. A lack of sunlight in the winter can exacerbate the problem because sunlight helps regulate serotonin. 
• Vitamin D deficiency: Vitamin D also raises your serotonin levels. Because vitamin D is produced partly by sunlight, a lack of sunlight during the winter might cause a vitamin D shortage. The serotonin level and your mood may be impacted by that alteration.
• Serotonin levels: SAD may be caused by decreased serotonin, a brain chemical (neurotransmitter) that modulates mood. Serotonin levels may drop due to less sunlight, leading to depression.
• Melatonin levels: Seasonal changes can potentially upset the body’s melatonin equilibrium, affecting sleep cycles and mood.

Symptoms of Seasonal Affective Disorder

SAD symptoms typically start to show up in late fall or early winter and disappear throughout the longer, sunnier days of spring and summer. Less frequently, individuals following the reverse pattern experience symptoms in the spring or summer. In either instance, symptoms could be moderate at first and worsen as the season progresses.

SAD symptoms and signs include:

• Feeling drained, depressed, or down for most of the day.
• Losing interest in activities, you used to like feeling drained and sluggish.
• Weight gain and cravings for carbohydrates.
• Extreme exhaustion and loss of vitality.
• Feelings of worthlessness or despair.
• Having trouble focusing
• Being angry or irritated.
• Excessive sleep 
• Cravings for carbohydrates, overeating, and weight gain
• Having a sense of worthlessness or remorse

If left untreated, SAD symptoms could lead to other issues, such as the emergence of another mental health disease like generalized anxiety disorder or bipolar disorder. Social anxiety may also increase since many SAD sufferers may want to isolate themselves from others when they are feeling low. This could lead to a loss of social support systems or make it more challenging to socialize once the seasonal sadness has passed. 

How to cope with Seasonal Affective Disorder

Get sunlight exposure

Inadequate sun exposure contributes to SAD, so getting as much as possible will help you feel better. Make use of as much daylight as you can. You should try to spend as much time outside during the day as you can if you suffer from seasonal depression or wintertime SAD to make the most of the available light. When it’s freezing outside, bundle up and go for a walk around the block at midday or right after since the sun will be at its brightest. During the day, sit by a window or go for a stroll outside. 

Spend some time with your loved ones

You can improve your mood and prevent social isolation by spending time with your friends and family. Play board games with your family, cuddle up with your pets and chat with your friends while sipping hot tea. It can be helpful to discuss how the season impacts you with friends and family. Spend some time explaining SAD to them so they can comprehend your predicament better

Remain active. 

Don’t spend the entire winter inside. Try volunteering, signing up for a nearby group, going for a stroll, or skating with your loved ones. Additionally, if you are aware that you suffer from SAD each winter, be proactive in creating a routine in advance of the season to be active and social. Scheduling enjoyable activities and exercising can help to decrease the effects of SAD.

Maintain a Schedule

SAD sufferers frequently struggle to fall asleep at night and wake up in the morning. The benefits of a regular schedule include better sleep, which can help with seasonal depression symptoms. Additionally, maintaining a regular routine will expose you to light at regular and predictable periods. Additionally, eating regularly can prevent you from overeating.

Journal your thoughts

Your mood may improve when you write out your thoughts. Include your thoughts, feelings, and concerns when you journal. A good time to do so is at night so that you can reflect on everything that happened in the previous 24 hours. It works by helping you prioritize life’s problems and identify your depression triggers, as well as what helps lift your mood.

Look for professional help

You might want to consult a mental health expert, such as a psychologist if you still have depressive symptoms. If someone has SAD, a psychologist can assist them in choosing the best course of treatment for it. Therapy is a more effective long-term treatment for SAD than using an artificially bright bulb every day or using antidepressants

Even though seasonal affective disorder is only present at certain times of the year, the depressive symptoms accompanying it could seriously hamper you. These symptoms can be improved and made more accessible with therapy and coping mechanisms.