Seasonal Affective Disorder: Understanding Why It Drains Your Energy and How to Handle It

With the arrival of colder weather and the shortening of days, some people are noticing a decrease in energy and a shift in their usual positive mood. While these feelings may be short-lived for some, around one in three individuals face a more persistent struggle through the fall and winter with a form of depression called seasonal affective disorder (SAD).

The symptoms of SAD can range from mild to severe, but typically include:

The exact cause of SAD remains unclear, though it is likely a complex combination of factors. Some studies suggest it may stem from a malfunction in the hypothalamus (the part of the brain that regulates processes such as mood, sleep, and appetite), or an overproduction of melatonin (a hormone that controls the sleep-wake cycle, produced by the pineal gland). Other theories suggest a disrupted circadian rhythm, which governs the body’s internal sleep-wake pattern, could be a factor.

There may also be additional contributing factors. For instance, some studies suggest that women may have a higher likelihood of experiencing SAD. However, due to a lack of focused research, it remains unclear if gender differences truly exist and, if so, what might be causing them.

Managing the Condition

Many individuals find that their symptoms improve as the seasons shift and spring draws near. However, this doesn't mean there aren’t steps that can be taken during the winter months to help manage and cope with these symptoms.

For those suffering from SAD, common treatment options include psychological approaches (such as talk therapy) and medication (like antidepressants). Studies indicate that cognitive behavioral therapy (CBT), which focuses on challenging harmful thoughts and altering behavior, is an effective option for treating SAD.

In a study, researchers found that cognitive behavioral therapy (CBT) led to significantly reduced depression levels one year later compared to light therapy (another treatment used for SAD, which involves exposure to bright light for about 20-30 minutes daily in front of a special light box).

A central element of CBT is helping individuals practice behavioral activation, a technique aimed at boosting mood by encouraging structured days and participation in enjoyable, meaningful activities like hobbies. Studies also suggest that certain antidepressants (specifically SSRIs) can be particularly helpful in treating SAD symptoms.

Light therapy is currently being explored as a potential treatment for SAD. Since it is still an emerging option, research on its effectiveness as a standalone treatment remains inconclusive. However, one study has shown that combining light therapy with antidepressants can be an effective way to manage SAD symptoms. Light therapy is not typically available through the NHS (National Health Service in the U.K.), so if you choose to try it, be sure to select a medically-approved product specifically for SAD treatment and follow proper usage guidelines or consult with your GP.

In addition to seeking professional help, there are a few personal steps individuals can take to better cope with SAD during the day.

One helpful strategy for those with SAD is spending time outdoors and getting some natural daylight. A study found that increased exposure to natural light during the day could improve symptoms. Participants either took a daily one-hour outdoor walk or used a low-dose artificial light box for 30 minutes daily over the course of a week.

The participants who walked outdoors daily showed noticeable improvements in all depressive symptoms compared to those who used artificial light. While the exact reason daylight may help is still unclear, it remains a simple and effective way for people to enhance their mood each day.

Research also indicates that lifestyle factors such as exercise and diet can significantly influence both the onset and management of depression. In the case of SAD, there is some evidence suggesting that regular exercise, either on its own or combined with light therapy, can help alleviate symptoms.

The exact reasons for this connection remain unclear. However, research suggests it may be tied to alterations in our circadian rhythm. A review examining the effects of exercise on depression highlighted both the psychological benefits (such as providing a distraction from negative thoughts and a chance to socialize) and the physiological advantages (like changes in endorphin and cortisol levels).

While there are various strategies for managing SAD symptoms during the winter months, it's essential to consult your GP about any persistent symptoms or emotions, particularly if they don't improve or if the condition becomes harder to handle.

If you're struggling or believe you could benefit from mental health support, don't hesitate to speak with your GP or reach out to supportive organizations like The Seasonal Affective Disorders Association, The Samaritans, or Campaign Against Living Miserably (CALM).

Harriet Bowyer is a lecturer in applied psychology and a clinical psychologist at Glasgow Caledonian University.

This article has been republished from The Conversation under a Creative Commons license. You can access the original article here.