Musings | SAD (Seasonal Affective Disorder)
“A day without sunshine is like, you know, night.”
There is nothing funny about the end of Daylight Savings Time. The time of year when we roll our clocks back, and it feels like half of our light disappears. Today, drawing mainly on an article from verywellmind, we review the causes, symptoms, and treatments of Seasonal Affective Disorder (SAD). SAD is a mood disorder that impacts as many as 15% of Canadians and accounts for roughly 10% of depression cases. It occurs at the same time each year, generally during the fall and winter when we have less daylight.
Symptoms
Increased sleep
Increased appetite, carbohydrate cravings
Weight gain
Arm and Leg heaviness
Higher sensitivity to rejection
Depression
Fatigue
Social withdrawal
Causes
SAD is caused when our normal circadian rhythms are disrupted. Our circadian rhythms are influenced by sunlight entering our eyes. When it is dark outside, our pineal gland produces melatonin - this chemical makes us feel drowsy each day after sunset. When light enters our eyes (i.e., when we wake in the morning and see the sun), our body stops producing melatonin.
When there are fewer daylight hours in the winter, we may go from our dark homes to a work setting with limited natural daylight and then head home in the dark again. Because of this, we may not get enough light exposure, and our circadian rhythms can get a little out of whack resulting in the symptoms of SAD.
The diagnosis of SAD is made using criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). A set of symptoms must be present most of the time over two weeks. The article mentioned above provides an overview of the diagnosis process. If you are concerned about SAD, set up an appointment with your health care provider to discuss it further.
Treatments
Lux is a measurement of brightness; your indoor office may be around 100 lux; outdoors on a cloudy day, the brightness is around 14,000. Spending a bit of time outside in natural light early in the day (even in the winter) can help regulate your circadian rhythms. You can use a smartphone app to measure Lux.
Light therapy uses a device that gives off bright white light - this treatment is considered the best treatment for SAD. Before trying light therapy, it is best to speak to your doctor. You can view additional information about light therapy devices here.
Try to exercise regularly, get enough sleep and make healthy food choices (fruits, veggies, and protein.)
Taking a Vitamin D supplement may relieve some SAD symptoms.
As the season shifts from autumn to winter and lots of light to less light, try to be aware of your feelings and if those feelings are linked to the seasonal transition. Talk to others about your feelings and reach out to your doctor or health care provider for support and assistance. Additional resources are below.