Seasonal Affective Disorder (SAD): Causes & Treatment
Seasonal affective disorder (SAD) is a type of depression that occurs during certain times of the year, typically during the autumn and winter months. Symptoms of SAD can include depressed mood, loss of interest or pleasure in activities, fatigue, difficulty concentrating, changes in appetite or sleep patterns, and feelings of hopelessness or worthlessness.
So, what causes SAD?
Reduced Exposure to Sunlight
Reduced sunlight exposure is thought to be a major factor in the development of SAD, as it can disrupt the body's internal clock and affect the production of certain hormones, such as serotonin and melatonin.
Changes in Hormone Levels
One hormone that is thought to be involved in the development of SAD is serotonin, a neurotransmitter that helps regulate mood. Low levels of serotonin have been linked to depressed mood and other symptoms of SAD. Changes in sunlight exposure, which is reduced during the fall and winter months, can disrupt the production of serotonin, and contribute to the development of SAD.
Another hormone that may be involved in the development of SAD is melatonin, which helps regulate sleep. Changes in melatonin levels can affect sleep patterns and contribute to fatigue, which is a common symptom of SAD.
Treatment
There are several treatment options available for SAD, including:
Light therapy
Light therapy, also known as phototherapy, involves sitting in front of a special light box for a set amount of time each day. The light box emits bright light that is thought to help regulate the body's natural sleep-wake cycle and improve mood.
Light therapy is typically administered in the morning, as exposure to bright light in the morning can help to reset the body's internal clock and improve sleep patterns. It is usually recommended that people with SAD start with a daily light therapy session of about 20-30 minutes, and then gradually increase the duration if needed.
Light therapy is generally considered safe and effective for treating SAD, although it is not appropriate for everyone. Some people may experience side effects from light therapy, such as eyestrain or headaches.
Typically used as a standalone treatment for SAD, light therapy can also be combined with other treatments, such as psychotherapy or medications, if needed.
Psychotherapy
Psychotherapy, also known as talk therapy, can help a person with SAD to identify and challenge negative thought patterns and develop coping strategies for managing symptoms.
There are many different types of psychotherapy that can be used to treat SAD, including cognitive-behavioural therapy (CBT) and Hypnotherapy. Psychotherapy may be used alone or in combination with other treatments, such as light therapy or medication. The specific type of therapy and the frequency of sessions will depend on the individual needs and preferences of the person seeking help.
Antidepressants
Selective serotonin reuptake inhibitors (SSRIs) are a type of antidepressant that is commonly used to treat SAD and which work work by increasing levels of serotonin.
Some examples of SSRIs that may be used to treat SAD include fluoxetine (Prozac), sertraline (Zoloft), and paroxetine (Paxil). These medications are generally well-tolerated and are considered safe when used as directed. However, they can cause side effects in some people, such as nausea, diarrhoea, and headache.
Antidepressant medications are typically taken daily, and it may take several weeks for the full effects to be seen. It is important to continue taking the medication as prescribed, even if symptoms improve, as stopping the medication suddenly can cause withdrawal symptoms.
Antidepressant medications are generally considered to be a safe and effective treatment for SAD, although they are not appropriate for everyone and, in many people’s eyes, are a last resort after other options have proven ineffective.
Vitamin D
Vitamin D is a nutrient that is important for maintaining healthy bones and teeth, as well as for supporting immune system function. Some research suggests that low levels of vitamin D may be linked to SAD and that taking vitamin D supplements may be helpful in managing symptoms.
Vitamin D supplements are generally considered to be safe when taken in recommended doses. However, it is important to talk to a healthcare professional before starting any new supplement, as vitamin D can interact with certain medications and may not be appropriate for everyone. It may take several weeks or longer for the full effects of vitamin D supplements to be seen.
Lifestyle Changes
Lifestyle changes can be an important part of managing SAD, these might include:
Getting regular exercise: Exercise can help to improve mood and reduce symptoms of anxiety and depression. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
Eating a healthy diet: A diet that is rich in fruits, vegetables, and other whole foods can help to support overall physical and mental health. Avoiding processed and sugary foods may also be helpful in managing SAD symptoms.
Getting enough sleep: Adequate sleep is important for maintaining good mental health. Aim for 7-9 hours of sleep per night and try to establish a regular sleep routine.
Limiting alcohol and caffeine: Alcohol and caffeine can disrupt sleep and may exacerbate SAD symptoms. Limiting intake of these substances may be helpful in managing SAD.
Conclusion
It is important to work with a mental health professional to determine the best treatment approach for SAD. In some cases, a combination of treatments may be most effective.
