Understanding and Coping with Seasonal Affective Disorder

Informative Article by Laura Ruley - If you or somebody around you are affected by SAD, reach out to your friends or utilize Clarke's resources for help.

Seasonal Affective Disorder, or SAD, is a subgroup of Major Depressive Disorder, also known as Clinical Depression. SAD is a form of depression that occurs during certain times of the year, mostly in the fall or winter, due to shorter days and less sunlight. Those who are at risk for SAD are primarily people over 20 years of age; it is more common in women, and one’s risk can become higher with age. Additionally, genetics canalso play a role. People with a family history of seasonal depression are more likely to experience it.

Some of the causes of seasonal depression include reduced sunlight, which is caused by shorter days and is thought to be linked to chemical changes in the brain. The hypothalamus, which is responsible for the body’s internal clock, plays a key role in light perception, melatonin production, and serotonin levels. When the days get shorter, changes to your circadian rhythm occur ultimately disrupting your body's natural sleep-wake cycle.

Melatonin has also been linked to SAD. When it gets darker sooner, your body starts producing melatonin earlier in the day. This leads to increased levels that can contribute to feelings of drowsiness and fatigue. Brain chemistry can also have a significant impact. Low serotonin levels and altered dopamine levels contribute to depression. Serotonin, also known as the “feel-good” neurotransmitter, controls not only your feelings of happiness but also helps regulate your sleep cycle, appetite, and memory—all of which are affected by depression.

Another contributing factor is a possible vitamin D deficiency. Vitamin D, which we naturally absorb from sunlight, is part of serotonin production. Therefore, a lack of it may contribute to symptoms of depression. To determine if someone has a deficiency, a blood test is necessary, but it’s just as easy to buy vitamin D supplements from the store and most of the time during the winter months; extra-strength dosages are often available.

There are two types of SAD: fall onset and spring onset. Most people experience the fall onset which begins to occur around October or November with the most severe symptoms happening around January and February. Spring onset, which occurs from around late spring to early summer, is relatively rare but is caused by an increase in daylight hours. 

SAD has many symptoms, and you might only experience a handful of them. But these include:

Increased sleep and daytime drowsiness or excessive tiredness – The amount of sleep a person needs can vary on many different things, but the average adult needs around 7-9 hours of sleep every night. Which, as we all know, can be a rare occurrence for college students. If you’re getting more than that or just more sleep than you would normally get and still feel tired during the day, there could be a chance of it being SAD. However, stress is also something that can affect sleep, and college students are never stressed, right? Said no college student ever.

Loss of interest in activities you normally enjoy – Whether you enjoy reading books, watching movies or TV shows, or playing video games. Sometimes doing the things you enjoy can feel more like a chore than anything when you’re experiencing feelings of depression.

Social withdrawal and increased sensitivity to rejection – College students tend to take on more than they can handle; for example, schoolwork, their jobs, sports, and maybe a few family gatherings that they mighthave preferred not to go to all during the bad winter weather. It can become increasingly hard to make time for friends and social gatherings that fill your cup instead of draining it. We start to isolate ourselves subconsciously, most of the time without even realizing it. However, the worst possible thing to do when experiencing depression is to isolate yourself from people. Don’t be afraid to reach out to someone you trust, whether that be a friend, family member, or a professor; it’s better to make sure someone is aware of what’s going on than sitting in darkness.

Grouchiness and anxiety – Most people tend to experience off-days from time to time where they may be grouchy, and anxiety is increasingly high for Gen Z, so some of these feelings might not be uncommon for students to experience from time to time. But experiencing these symptoms every day is not normal, even during other parts of the year. Sometimes, anxiety can be situational, school can get stressful, and time management can be a struggle for some people. But feelings of anxiety all day every day are not normal.

Feelings of guilt and hopelessness – It’s easy to feel like you’re letting people down when you’re behind in your classes, have to work what feels like 40 hours in the next three days, and want to get everything done—but when you finally have time, you’re so exhausted that even moving feels difficult. Feelings of guilt and hopelessness are common for individuals struggling with SAD.

Decreased ability to focus and trouble thinking clearly – ADD and ADHD often go hand-in-hand with depression, so if someone already struggles with focusing and thinking clearly, the winter months can become increasingly more difficult. Additionally, it is common for adults to not even know they have ADHD until they get to college and have to learn to manage everything without the assistance of teachers or parents, so many with SAD are unaware of their undiagnosed ADHD impacting their feelings of seasonal depression.

Increased appetite, especially for sweets and carbs, and weight gain – It’s not unusual to gain weight during the winter because people are stuck inside for what feels like months, but depression can also lead to increased cravings for high-carb foods. However, most people tend to lose that weight once their depression subsides and they’re able to get back outside and resume normal physical activity.

Headaches – These can occur due to disrupted serotonin levels. Since serotonin helps regulate multiple bodily functions, imbalances can lead to physical symptoms like headaches. 

Coping with SAD 

If you feel you may be suffering from SAD, there are different ways to manage it. 

One option is getting diagnosed. Depression can stem from more than just seasonal changes, so it’s important to talk to a professional if you’ve been experiencing these symptoms. If you want to go a route that doesn’trequire diagnosis, there are other treatment options that don’t involve a doctor:

Sunlight – Getting natural vitamin D from the sun can help alleviate some symptoms which during the winter can be hard, but if you can push through the cold even for just 5 minutes it can help.

Light therapy – Since sunlight is scarce in winter, light therapy can be an alternative. Light therapy involves using light boxes that mimic natural sunlight. Clarke actually has these available in the self-center (the room with the massage chairs) if you would like to use them. 

Therapy – Talking to a therapist can be beneficial as they can help process underlying trauma and shift negative thought patterns. It can also help you find more solutions on how to manage your feelings.

Antidepressants – These can help regulate the chemical imbalances associated with SAD. 

Additional Strategies: 

Being Mindful - When you're depressed, you may be more drawn to negative influences in the world, such as the news, music, books, and other entertainment. Being mindful of your surroundings is important. What you surround yourself with can impact how you feel. For example, if all you do is listen to depressing music, you’re most likely going to start feeling depressed.

Setting realistic goals – Large tasks can feel overwhelming, so breaking them into smaller, manageable steps can make them more achievable.

Talking to someone – When you're feeling down, it’s tempting to withdraw, but talking to someone can help you process your emotions and gain support. You may even realize you’re not alone in how you’re feeling.

Doing something fun – Engaging in activities you enjoy can remind you of times where you felt good. Whether it’s reading a book, watching a movie, or doing something kind for someone else, these small actions can improve your mood.

Exercise – Even light movement can be beneficial, so doing something simple like yoga, running, going to the gym, or even just taking a short walk can help decrease symptoms. 

Eating healthy – As college students, eating well can be a challenge. We tend to skip meals or rely on snacks more than we should. However, making an effort to get all the necessary nutrients is important for overall well-being. So, some options if you’re maybe not getting enough nutrients during the day can be getting some sort of breakfast in a bottle or protein shake that has vitamins in it. 

Seasonal Affective Disorder isn’t something to feel ashamed of. Just because you’re struggling doesn’t mean you have to let it take over your life. Clarke has plenty of resources. Reach out to someone you trust on campus, whether it’s a professor or a friend; they can help you find the right person to help you. Ann Mulgrew is the Director of Wellness, Life-Coaching, and Counseling Services here at Clarke and is more than willing to help any students in need of assistance. If you are feeling any symptoms of depression, it’s important to reach out for help.