Ifeoma Uzorchukwuamaka
MA, Registered Social Worker, Registered Psychotherapist (Qualifying), Associate Psychotherapist/Counsellor
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Understanding the Symptoms and Causes of Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that tends to hit during specific seasons—usually in the fall and winter. If you’ve ever found yourself feeling a bit off as the days get shorter and the weather gets colder, you’re not alone. Many people experience a dip in mood and energy when the seasons change, but for some, it’s more than just the “winter blues.” In this blog post, we’ll dive into what SAD is, how it shows up, and what causes it. Plus, we’ll talk about how to spot the signs early and why it’s important to get help sooner rather than later.
Symptoms of Seasonal Affective Disorder (SAD)
SAD can bring on a mix of emotional and physical symptoms, and it’s different from just feeling a little down when the weather turns cold. While some people might experience a slight shift in mood during the winter months, SAD is much more persistent and can interfere with daily life. Here are some common signs:
Emotional Symptoms:
- Persistent low mood: Feeling sad, irritable, or just “off” for weeks at a time.
- Hopelessness or guilt: A sense that things just aren’t going well, often paired with a lack of motivation.
- Trouble concentrating: It can feel hard to focus on things or get anything done.
Physical Symptoms:
- Oversleeping or trouble waking up: Feeling tired all the time, even after a full night’s sleep.
- Weight gain or cravings: Eating more comfort foods or feeling extra hungry.
- Low energy: A sense of fatigue that doesn’t go away, making even simple tasks feel exhausting.
While some of these symptoms might sound familiar when the seasons change, SAD is more than just a temporary feeling. If these signs last for weeks and start to get in the way of daily activities, it could be a sign that it’s time to take a closer look at what’s going on.
Causes and Triggers of Seasonal Affective Disorder
We don’t fully understand everything about SAD, but there are a few key things that seem to play a role. Let’s take a look at what might be causing those winter blues:
Reduced Sunlight and Disrupted Circadian Rhythms
As the days get shorter and sunlight becomes scarce, your body’s internal clock (called the circadian rhythm) can get thrown off. This can mess with your sleep-wake cycle, making you feel tired and irritable.
Decreased Serotonin Levels
Serotonin is often called the “feel-good” hormone, and it helps regulate your mood. During the darker months, reduced sunlight exposure can lower serotonin levels, which might contribute to that down feeling.
Increased Melatonin Production
Melatonin is the hormone that makes you feel sleepy. In the winter, because of longer nights, your body can produce too much of it, leaving you feeling more lethargic and needing more rest.
Long Winters and Limited Daylight
If you live in Canada, where winters can be long and the daylight hours are pretty short, SAD can hit even harder. The lack of sunlight during these months can make symptoms of SAD worse, especially in northern regions where daylight can be scarce for weeks.
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Who Is Most at Risk For Seasonal Depression?
SAD doesn’t affect everyone equally, and some people are more likely to experience it. Here’s who might be at higher risk:
Women
Research shows that women are more likely to experience SAD, with up to 60-90% of those diagnosed being female. Hormonal factors and other gender-related issues may contribute to this higher risk.
People Living in Areas with Less Sunlight
If you live in an area with cold, dark winters—like Canada—you might be more prone to SAD. The lack of sunlight during these months can make it harder to cope with mood shifts.
People with a History of Depression or Bipolar Disorder
If you’ve struggled with depression or bipolar disorder in the past, you may be more likely to experience SAD. The seasonal nature of the disorder can make it harder to manage, especially if you’re already dealing with other mental health challenges.
Benefits of Therapy for Seasonal Affective Disorder (SAD)
Dealing with SAD can feel really tough, but therapy can make a huge difference. While light therapy and medications are often part of the treatment plan, talking to a therapist can be just as important. Here’s how therapy can help:
Providing Emotional Support
When you’re feeling low, it can be tough to reach out to friends or family. A therapist gives you a safe, understanding space to talk through your emotions and help you feel less alone.
Cognitive-Behavioural Therapy (CBT)
CBT is a popular and effective way to treat SAD. It focuses on recognizing and changing the negative thought patterns that can make your mood worse. By shifting your thinking, you can start feeling more in control of your emotions and reduce the impact of SAD.
Learning Coping Strategies
Therapy can help you build coping strategies that are specifically suited to your needs. This might include establishing a healthier daily routine, finding ways to stay active, or improving your sleep habits. These strategies can help you feel more balanced during the winter months.
Addressing Other Issues
For some people, SAD can bring out other mental health challenges, like anxiety or past trauma. A therapist can help explore these underlying issues and work with you to find the best way forward.
Creating a Personalized Treatment Plan
Every person’s experience with SAD is unique, and therapy allows for a customized approach to treatment. Whether it’s combining therapy with light treatment or medications, a therapist can help you find the most effective plan for you.
Conclusion: Understanding Is the First Step
The first step in managing SAD is understanding what it is and how it affects you. If you’re experiencing prolonged feelings of sadness, low energy, or changes in sleep or appetite during the colder months, it’s important to get support. The good news is that SAD is treatable, and with the right strategies—like therapy, light treatment, or medication—you can feel better and get back to living life fully.
How to Identify Seasonal Affective Disorder
Take a moment to reflect on your symptoms. Are they lasting longer than usual? Are they impacting your daily life? If so, it might be time to reach out for help. You can connect with a therapist who specializes in treating SAD.
How to Spot SAD:
- Persistent low mood: Feeling sad, down, or irritable for weeks at a time.
- Increased sleep or difficulty waking up: Oversleeping or feeling unusually tired, even after a full night’s rest.
- Weight gain or food cravings: Experiencing changes in appetite, especially cravings for comfort foods or carbohydrates.
- Low energy or fatigue: A constant sense of tiredness, even after resting, making everyday tasks feel more difficult.
- Difficulty concentrating: Struggling to focus or feeling mentally foggy, which can affect your work or daily activities.
- Loss of interest in activities: A decreased desire to engage in hobbies or social activities you once enjoyed.
- Feelings of hopelessness or guilt: A sense of being overwhelmed or like you can’t get things done.
Causes of Seasonal Depression in Canada
Living in Canada, where winters are long and daylight can be hard to come by, puts people at a higher risk of SAD. But understanding these triggers can help you take proactive steps in managing your mental health. Whether you need help with anxiety, depression, or trauma, Insight-Online Therapy offers support that can make a real difference.
If you’re ready to take action and start feeling better, consider reaching out to a mental health professional. Early intervention can help you manage the symptoms of SAD and get back on track. If you’re struggling with seasonal mood changes or think you might have SAD, don’t hesitate to reach out. Match with a therapist today to discuss treatment options and get the support you need to navigate the colder months with confidence.
