The weather can affect everyone’s mood in one way or another. Whether a rainy day cancels outdoor plans, a scorching hot day makes it unbearable to be outside or a perfect fall or spring day provides an opportunity for enjoyable activities, we all feel the impact of the seasons.

However, some are more affected than others. Millions of Americans experience seasonal depression — also known as seasonal affective disorder (SAD) — but may not realize it is an actual medical condition.

Seasonal Affective Disorder (SAD)

SAD occurs when someone’s moods and behaviors are affected by seasonal weather conditions. The most common form is winter-pattern SAD, where the cloudy, cold and gloomy days lead to depressive thoughts and feelings. The symptoms start in the fall, last through winter and fade as springtime arrives. It is more than just the “winter blues” for these patients; their mood and energy are seriously impacted.

There is also the less common summer-pattern SAD, where patients experience symptoms during the spring and summer months.

Regardless of the pattern, it can last about four to five months of the year.

Common symptoms:

• Feeling “down” most of the day, almost every day
• Losing interest in favorite activities
• Sluggishness
• Sleeping too much
• Food cravings that lead to weight gain, specifically carbohydrates
• Low concentration
• Poor memory
• Indecisiveness
• Feeling hopeless and worthless
• Having thoughts of self-harm or not wanting to live
• Aches, pains, cramps and migraines

As there are two times of year SAD can affect someone, each season has its own, more specific symptoms.

Fall and winter SAD symptoms:

• Oversleeping
• Low energy
• Cravings for carbohydrates, which lead to weight gain
• Social withdraw; self-isolation

The disruption of sleep patterns and low energy can be attributed to the decreased sunlight during these seasons. It impacts one’s biological clock, also known as circadian rhythm.

Spring and summer SAD symptoms:

• Insomnia — extended daylight can also impact one’s biological clock
• Low appetite and under-eating, which can lead to weight loss
• Feeling agitated, anxious and restless
• Aggressive, possibly violent behavior

It’s also worth noting patients with bipolar disorder face a higher risk of SAD, as certain episodes may be triggered or intensified by seasonal conditions.

Treating SAD

Here are the best ways for SAD patients to cope during difficult seasons:

Light Therapy

Light therapy is for winter-pattern SAD patients. It involves purchasing a light box that mimics outdoor light, something not possible with regular indoor lighting. Light therapy also has additional benefits outside of SAD management — such as helping maintain one’s circadian rhythm and affecting high-functioning areas of the brain.

Psychotherapy

Talk therapy or counseling helps treat many mental health issues, severe and mild. Cognitive behavioral therapy (CBT) is a treatment that focuses on changing one’s mindset and behaviors around depressive thoughts. There is a unique adaption of CBT for SAD patients — CBT-SAD — meant to challenge patients to reframe negative and unhelpful thoughts into more positive ones during difficult seasons.

Antidepressants

Antidepressant medication is a standard treatment for depression by changing the way the brain produces and releases hormones associated with mood, emotion and stress. Patients with SAD are usually prescribed selective serotonin reuptake inhibitors (SSRIs). SSRIs regulate serotonin levels in the body to help boost a patient’s mood.

Vitamin D

Many winter-pattern SAD patients have a vitamin D deficiency. There is a clear correlation between vitamin D levels and mood regulation, and the lack of sunlight in the winter can worsen the effects of one’s deficiency. Taking supplements can help improve symptoms.

Get Outdoors

On days when the weather is mild, patients should try to spend a few hours outside. Fresh air and natural light can improve mental health in general, benefiting not only those with SAD.

Comforting Activities

Patients can see a friend, watch a comfort show, do an activity they enjoy or practice something they use to cope with other stressful situations.

Exercise

Aside from the physical benefits, exercise is excellent for mental health. A good workout is an instant mood and energy booster, and is a natural way to release endorphins and serotonin.

Eat Healthily

While comfort foods feel good in the moment, eating well-balanced and nutritious meals will go a long way in regulating mood, energy and stress throughout the day.

Stay Away from Mind-Altering Substances

Alcohol and other drugs are tempting means of trying to escape one’s problems, and many fall into that trap. However, it becomes a harmful cycle of self-abuse and worsens feelings of depression. It also destroys one’s self-confidence and physical health.

Seek Support from Family and Friends

A good chat with a close family member or friend, even through a brief text exchange, can lift one’s spirits.

See a Doctor

If you are experiencing the symptoms above or any other signs of depression, contact your doctor or a mental health professional immediately.

You can also call or text 988 or visit 988lifeline.org and receive instant suicide and mental health crisis support 24/7/365.

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