SAD is the acronym for Seasonal Affective Disorder. 5% of Americans suffer from SAD. The shorter days of autumn and winter causes people to feel sad or depressed.
Factors that affect SAD
Circadian rhythm
The Circadian rhythm is our body’s 24-hour internal clock. It is largely dependent on sunlight, but temperature and Melatonin supplements can also affect it. Disruption of the circadian rhythm can affect mood, appetite, growth, repair and brain function.
Serotonin
Decreased Serotonin also influences SAD. Serotonin is the feel-good chemical in the brain. Low levels can cause depression, anxiety and irritability. When Serotonin maintains normal levels, you feel more focused, emotionally stable, happier and calmer.
Melatonin
Another factor of SAD is increased Melatonin. Melatonin is the hormone made to respond to darkness. It can cause lethargy, drowsiness and altered sleep patterns.
Vitamin D
Decreased Vitamin D also affects SAD. Vitamin D’s primary source is sunlight and is the vital nutrient essential to all health. Seniors more likely to have Vit D deficiency.
Symptoms of SAD
Feelings of persistent sadness
It just doesn’t go away, no matter what
Loss of interest in activities once enjoyed
I used to love reading and gardening. Now I have to force myself to do it.
Loss of appetite
Sometimes this is an issue.
Insomnia or changes in sleep patterns
There are many nights I have trouble sleeping or my sleep is messed up.
Low energy
There are many nights I have no energy as all
Feeling hopeless, worthless, guilty
I have a hard time with feeling worthless.
Withdrawal from social connections
I have always been a loner but that is even more pronounced now where I will find ten million reasons not to go to a social event.
Difficulty concentrating
I have had two different employers complain I lost my focus.
Thoughts of death or suicide
I think about death a lot and, occasionally suicide.
Oversleeping
I could sleep all night and halfway through the day.
Overeating and craving carbohydrates
Christmas carbs are the worst!
Weight gain
Unfortunately this is also a problem.
A heavy feeling in the arms and legs
Who is at risk for SAD?
Women, who are four times more likely to have SAD than men and young adults are also susceptible. It can also affect those with a family history of SAD or depression, those with bipolar disorder or major depression, those struggling with substance abuse and those with anxiety or eating disorders. Also residents far north or south of the equator, where days are either very short or very long.
How is SAD treated?
SAD is treated with antidepressant medications, light therapy, talk therapy and Vitamin D supplementation. You can also lessen its effects by making your environment sunnier and brighter. This can be implemented by opening blinds, trimming trees to get more sunlight or adding skylights. Sit next to a bright window at home or work.
Get outside to take a long walk, eat a picnic lunch or sit on a bench to soak in some sunlight. Even on cold or cloudy days, being outside can help.
Exercise and other types of physical activity help relieve stress and anxiety. Stress and anxiety can increase symptoms! Being fit can make you feel better about yourself which increases happiness.
Schedule regular sleep times and stick to it!
When to see a doctor
It is normal to have a few days where you just feel sad. However, if you start losing interest in things you love doing, see your health care provider. This is especially true if your sleep patterns or appetite has changed, you turn to alcohol for comfort or you start to think about suicide.