Winter Depression Disorder: Seasonal Affective Disorder 

Remote Area Medical — RAM® looks to improve all aspects of health, including mental health. During this winter season many people will feel the impact of Seasonal Affective Disorder. Seasonal Affective Disorder (SAD) is a type of depression that occurs in fall and winter due to the shorter days and fewer hours of sunlight. It is more likely to occur in adults over the age of 20.  

Symptoms of SAD may include (Johns Hopkins Medicine) —  

• Increased sleep and daytime drowsiness 

• Loss of interest and pleasure in activities formerly enjoyed  

• Social withdrawal and increased sensitivity to rejection  

• Grouchiness and irritability  

• Increased anxiety 

• Feelings of guilt and hopelessness 

• Increased appetite (especially for sweets and carbs) 

• Headaches 

The Science Behind SAD (or Winter Depression Disorder) — 

“Less sunlight and shorter days are thought to be linked to a chemical change in the brain. They may be part of the cause of SAD,” according to Johns Hopkins Medicine. Research has found a correlation between exposure to sunlight and serotonin levels in our bodies. Serotonin is a neurotransmitter that affects mood. Reduced exposure to sunlight can cause a drop in serotonin levels, leading to feelings of depression (Mayo Clinic). 

A deficiency in vitamin D, which influences the production of serotonin, may also have an impact on SAD. Vitamin D is absorbed by the body through foods and when skin is exposed to sunlight. Fewer hours of daylight may cause lower levels of vitamin D, lowering levels of serotonin (Mayo Clinic).  

Another potential reason for SAD to be prevalent in fall and winter is due to the body’s production of melatonin. Melatonin is a sleep-related hormone that the body produces in response to darkness. Shorter and darker days lead to more melatonin being produced, making people more tired and can be a contributing factor of SAD (Johns Hopkins Medicine). 

Improving Mental Health and Preventing SAD and Winter Depression Disorder —  

RAM Volunteer, Kent Brouwer DNP, APRN, AGACNP-BC, shared skills that are useful to improving an individual’s overall mental health. Dr. Brouwer recommends continuing activities that bring joy and gratitude  

“Foundational skills to maintain one’s mental health would include regular exercise, balanced diet, adequate sleep, social connections,” said Dr. Brouwer. “More advanced skills may include mindfulness & meditation practices, prayer, journaling and music therapy.”  

Treatments for SAD include (National Institute of Health) — 

• Light therapy — Exposing oneself to bright light to make up for the fewer hours of natural daylight in the winter. Sitting in front of a light therapy box for 30-45 minutes a day can help reduce the effects of SAD.  

• Psychotherapy — Psychotherapy, also called talk therapy, is a great way to promote health thoughts and behaviors and talk through negative thoughts with a trained professional  

• Vitamin D — Many people with SAD also have a vitamin D deficiency. Vitamin D is linked to higher levels of serotonin and may be beneficial to some with SAD. 

• Antidepressant medication — Antidepressants can be used with or without the combination of talk therapy. Antidepressants work by changing how the brain produces and uses chemicals that affect mood or stress.   

Mental health is a crucial part of one’s overall health. Seasonal Affective Disorder affects many people, but making small lifestyle changes can reduce the impact of SAD. 

“Mental health is just as important as physical health! It requires time, attention and care,” Dr. Brouwer said.  

If winter depression disorder (SAD) is affecting your mental health, please speak with a mental health professional. Confidential and anonymous resources are available to help individuals find necessary mental health care. In the event of a mental health emergency, dial 988 or visit https://988lifeline.org/ to chat.   

More About Remote Area Medical —

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