The SAD Truth About Seasonal Affective Disorder: Understanding and Managing Winter Blues

Hello lovelies, welcome back. I hope you all had a wonderful, peaceful holiday. If your holiday was less than spectacular, because you’ve been feeling less than spectacular, know that you are not alone.  In the US, about 1-9% of people experience Seasonal Affective Disorder (SAD) annually, turning what should be a delightful holiday and winter season into a bit of a drag.

Seasonal Affective Disorder

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD), appropriately abbreviated, is a form of depression identified in the DSM5 as Major Depressive Disorder with seasonal patterns. Similar to depression, SAD can cause a loss of interest, changes in appetite, changes in physical activity, changes in sleep patterns, loss of energy, cognitive difficulties, and even suicidal thoughts.  

Seasonal Affective Disorder (SAD): Understanding Its Onset and Impact

SAD typically manifests at the onset of fall, extending through the winter months, and usually subsides as the first flower buds of spring arrives. For those who are struggling with this disorder, this time can feel even more frigid and bleak than the weather suggests.While SAD can affect anyone anywhere, interestingly it is more prevalent among individuals living in northern latitudes. This correlation is linked to the reduced exposure to UV rays during these months, which diminishes Vitamin D production in the body, a crucial element that helps regulate mood.

The seasonal shift, particularly the shortening of daylight hours, triggers significant disruptions in our circadian signaling pathways. These disruptions are not trivial; they profoundly influence various bodily functions. Our circadian rhythms govern more than just sleep patterns. They're intricately involved in hunger signals, feelings of fullness, the release of sex hormones, and even our immune system's efficacy. This extensive role explains why many of us are more prone to illness during the colder months.

As the seasons change and our circadian rhythms falter, we encounter a cascade of biochemical alterations. Crucial neurotransmitters like serotonin, which is essential for regulating pain perception, sleep, and mood, along with glutamate—the brain's primary excitatory neurotransmitter—experience a decline. This reduction directly contributes to the feelings of sadness and lethargy synonymous with SAD. Simultaneously, cortisol levels, vital for our body's wakefulness and stress response, also get disrupted. This imbalance hinders our body from achieving the correct awakening and alertness levels, further exacerbating the effects of the disorder.

The Role of Movement and Environment in SAD:

Interestingly, recent studies suggest that reduced exposure to plants can influence an individual's susceptibility to Seasonal Affective Disorder. This indicates the significant impact of our environment on our mood during colder months. Additionally, as we become more sedentary in winter, our bodies receive less oxygen, contributing to feelings of sluggishness.

Fight SAD with movement and plants

Fighting off the SAD

When the season is hijacking our circadian rhythm, then it’s time to try to regulate it ourselves. Outside of eating a healthy diet, you know; increasing your antioxidants and omegas, grounding, and socializing there are a few other tips and tricks to beat the SAD.

Light Therapy. If the sun MUST go away for longer periods of time for 40% of the year then we bring the sun, or at least the artificial sun, to us. Yes, you heard me right, get a happy light with 2,500-10,000 Lux, and use that baby 30-60 minutes a day.Just make sure you're doing your light therapy sessions at the same time each day, preferably in the morning. 

Improve your sleep hygiene. Avoid going to sleep prematurely, you don't want to be going to bed when it gets dark at 5PM, because it will further disrupt your circadian rhythms. Create yourself a sleep routine that works for you, but be sure your evening routine includes eating dinner roughly the same time each night, but not right before bed, and avoid drinking excessive amounts of caffeine late in the afternoon. 

Sleep Hygiene: Don't let the early darkness trick you into crashing out at 5 PM! Falling asleep too early can further throw off your circadian rhythm. So, let's create a sleep routine that feels just right. Aim to have dinner around the same time each night, but steer clear of bedtime snacks. And hey, let's cut back on that late-afternoon caffeine, shall we? If you haven't crafted  the perfect nighttime ritual and your sleep hygiene needs some work, fear not, because we’ll be diving into a discussion on sleep hygiene in a future post.  

Movement: Your Secret Weapon Against the Winter Blues: Get moving! Yes, I mean it. Bundle up for a brisk walk outside, visit the gym, or if those aren't up your alley, roll out a yoga mat or dance around your living room. Dance is not just fun – it's a form of Somatic Therapy. It pumps out those endorphins, those fabulous feel-good hormones, and works wonders on your body, mind, and spirit.

Plant Parenthood: Get some plants! Numerous studies have consistently shown that caring for plants improves focus, lowers stress levels, keeps the mind from indulging in negative thought patterns, and even helps people recover more quickly from illness.

A Final Note:

It's normal to feel down around this time a year, and there is nothing to be ashamed of. The changes of the seasons affect us all in different ways, and if you happen to fall into this category, you're not alone. So many of us push ourselves physically, mentally, and financially to the brink around this time each year. It's okay, ney it's necessary to put our well-being first. Take time out to assess how you're feeling, and move accordingly. 

Until Next Time,

Jena 

Your certified mental health guide for holistic wellness

Sources:

Rosenthal, N. E. (2023). Defeating SAD (Seasonal Affective Disorder): A Guide to Health and Happiness Through All Seasons. Gildan Media LLC aka G&D Media.

Wescott, D., Soehner, A. M., & Roecklein, K. A. (2020). Sleep in seasonal affective disorder. Current Opinion in Psychology, 34, 7–11. https://doi.org/10.1016/j.copsyc.2019.08.023

Nußbaumer-Streit, B., Forneris, C. A., Morgan, L. C., Megan Van Noord, Gaynes, B. N., Greenblatt, A., Jörg Wipplinger, Lux, L. J., Winkler, D., & Gartlehner, G. (2019). Light therapy for preventing seasonal affective disorder. The Cochrane Library, 2019(4). https://doi.org/10.1002/14651858.cd011269.pub3

Zhao, T., Iana Markevych, Dorota Buczyłowska, Romanos, M., & Heinrich, J. (2023). When green enters a room: A scoping review of epidemiological studies on indoor plants and mental health. Environmental Research, 216, 114715–114715. https://doi.org/10.1016/j.envres.2022.114715

‌