Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly beginning in the fall or winter and improving in the spring or summer. It's caused by changes in light exposure that disrupt the body's internal clock, brain chemistry, and hormone levels.
🌧️ Key Symptoms of SAD
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Persistent low mood or sadness
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Lack of energy, fatigue, or oversleeping
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Increased appetite, especially for carbs and sweets
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Weight gain
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Loss of interest in activities you usually enjoy
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Difficulty concentrating
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Social withdrawal or feelings of isolation
In some cases, SAD can occur in the spring or summer (less common), with symptoms like anxiety, insomnia, or poor appetite.
🌤️ What Causes SAD?
1. Reduced Sunlight
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Less daylight in fall/winter affects your circadian rhythm (your internal body clock).
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Disruptions to this rhythm can lead to depression-like symptoms.
2. Serotonin Drop
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Sunlight helps regulate serotonin, a neurotransmitter linked to mood. Less sun = less serotonin = lower mood.
3. Melatonin Changes
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Darkness boosts melatonin, a hormone that promotes sleep.
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Increased melatonin can lead to sleepiness, fatigue, and sluggishness.
💡 How Is SAD Treated?
✅ Light Therapy (Phototherapy)
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Sitting in front of a 10,000 lux light box for about 20–30 minutes each morning mimics natural sunlight and can boost mood and energy.
✅ Therapy
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Cognitive Behavioral Therapy (CBT) tailored for SAD is effective for challenging negative thoughts and developing coping skills.
✅ Medication
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Antidepressants (like SSRIs) may be prescribed, especially if symptoms are severe or persistent.
✅ Lifestyle Support
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Maximize natural light exposure (open blinds, go outside mid-morning).
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Stay physically active—exercise is a natural mood booster.
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Prioritize social connection and structured routines.