What Is Seasonal Affective Disorder? Causes, Signs And Precautions To Take

As days get shorter and the weather becomes cold, many people feel a dip in mood and energy. But for some, this change is more than the ‘winter blues’; it’s a recurring and clinical condition known as Seasonal Affective Disorder (SAD), a form of depression that usually occurs at a particular time of year. Characterised by low mood, reduced interest in daily activities, and profound fatigue, SAD is linked directly with the changing seasons, most commonly appearing during the darker winter months.

What Causes Seasonal Affective Disorder?

The pivotal force behind SAD is the decreased exposure to sunshine during winter because of shorter daylight hours. According to Dr Rimpa Sarkar, Clinical Psychologist and founder of Sentier Wellness, Mumbai, this reduction severely disturbs the internal clock of the body or the circadian rhythm.

Sunlight is important in regulating body chemistry and rhythms; lack of it leads to the following physiological changes:

Disrupted Internal Clock: Diminished light throws the circadian rhythm out of step, affecting mood, sleep, and energy levels. Melatonin is a hormone responsible for sleep. When there is less light, it produces more melatonin. Overproduction of melatonin is associated with persistent tiredness, low energy, and oversleeping in SAD.

Serotonin Dip: Reduced sunlight also tends to reduce serotonin levels, the neurotransmitter that keeps our mood regulated. This often results in long-standing low mood and irritability.

Apart from biological factors, lifestyle changes in colder months, such as increased social isolation due to staying indoors and more sedentary routines, can significantly worsen the symptoms, according to Dr Dhvani Satija, Attending Consultant at Fortis Escorts Hospital, Faridabad.

Key Signs and Symptoms of SAD

Symptoms of SAD tend to return annually at about the same time of year and then wane away when daylight hours increase. Watch for these signs, from emotional to physical:

Emotional and Mood Changes: Sustained low mood; loss of interest in activities that previously engaged a person; irritability; feeling heavy, sluggish, or emotionally numb. Some people may develop increased anxiety or a sense of hopelessness.

Sleep and Energy: Pervasive fatigue and lack of energy, or feeling overly tired despite sleeping more than usual (oversleeping).

Appetite and Cravings: A marked increase in appetite or strong cravings for carbohydrates and comfort foods.

Cognitive Problems: Problems concentrating and a lack of interest in most activities.

Social Withdrawal: Social withdrawal or avoidance of interactions, leading to loneliness.

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Management and Effective Precautions

Management of SAD typically consists of lifestyle modification and specific targeted non-pharmacological treatments directed towards stabilisation of the body clock and increasing levels of chemicals involved in regulating mood before symptoms may become severe.

Self-care and lifestyle modifications:

Maximise Daylight Exposure: This is essential. Be exposed to natural daylight, especially within the first few hours after you wake up. Take a 10–15 minute walk outdoors, even on cloudy days, or sit near a window.

Improve Indoor Light: Let your indoors be well-lit to complement the deficiency in natural light.

Stay Active: Engage in more physical activity. Aerobic exercises reduce stress and improve your mood by releasing more serotonin and providing energy. Do some stretching, yoga, or take a brisk walk.

Routine: Regular times of sleep and meals help regulate the body's internal clock and provide predictability.

Stay Connected: Dr Sarkar recommends making deliberate plans to interact socially and stay connected with friends and family in order not to feel lonely or isolated.

Diet and Comfort: Warm meals and fluids can help keep one relaxed and comfortable. However, emotional eating and excessive intake of alcohol must be avoided, as this exacerbates fatigue.

Non-Pharmacological and Medical Interventions:

Light Therapy: This is a key intervention. Utilising a clinically recommended light box for 20–30 minutes daily regulates mood and chemical imbalances by mimicking natural sunlight.

Cognitive Behavioural Therapy (CBT): A therapist can help in CBT and other structured approaches to control the negative thought pattern and develop better coping mechanisms. 

Treatment: The consultation of a psychiatrist is necessary when symptoms significantly impair daily functioning or last longer than two weeks. It may be useful to administer, under medical supervision, medications such as antidepressants or anxiolytics. 

"Look for early signals every year: low energy or irritability, and start boosting sunlight exposure or light therapy before symptoms reach their peak to best manage Seasonal Affective Disorder," concludes Dr Satija.

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