What is Seasonal Affective Disorder?
Last week saw the first day of Spring, a traditional time for new beginnings and renewal. No coincidence that Pagan and Christian societies have used the egg as a symbol for rebirth at this time of year for centuries. For people with Seasonal Affective Disorder (SAD) this time of year may provide the prospect of welcome relief from the recurrent depressive episodes they experience during the Winter months.
As with some other mental health conditions, the use of SAD has permeated into popular culture and is often used to describe seasonal mood cycles that would not meet an official diagnostic criteria. The medical term for SAD is ‘Major Depressive Disorder with Seasonal Pattern’ and for diagnosis the person would have had a major depressive episode in the same season for two consecutive years. While it can onset at any time of year, it is most common in Fall/Winter. While the exact cause of SAD is unknown, it may be related to serotonin and vitamin D levels, both of which are linked to sunlight exposure. Many folks may recognize a strong seasonal pattern in their moods and energy levels which might not qualify for a diagnosis but still causes them some significant levels of distress and worry. The Winter Blues is real.
Modern humans are not as linked to the natural cycle of light and seasons as we used to be. Our society has detached itself from the natural circadian rhythm. Whether it’s the middle of June or the middle of December we are expected to show up for work for the same number of hours, go to bed at the same time, and sleep for a standard amount 7-9 hours per night. We evolved to live a very different life though, one that was much more governed by seasons and natural light. Research on circadian rhythm showed that participants on a winter camping trip without artificial light quickly slept an additional average of 2.3 hours a night versus their baseline. Our bodies may have balanced additional light in Summer with additional sleep in Winter.
If you notice a strong seasonal pattern in your mood, it may be helpful to discuss it with a therapist or other health professional. Exploring the time of onset, the duration, and your lifestyle and mood around this time may help to further understand and alleviate some of the challenges of these seasonal variations. You could also supplement this in the darkest months by getting as much natural light as possible and using a light box for a short time every day. A vitamin D supplement could also be beneficial.
It is easier to embrace the positivity and optimism that Spring and Summer can bring that it is to accept that some of us may want to slow down or do less in the Winter. If you experience the Winter Blues, it may be helpful to acknowledge the seasonal rhythms. If you experience recurring depressive episodes in the Winter and historically only the coming of Spring has given you relief, you might want to seek some focused support for SAD.
