Understanding and overcoming Seasonal Affect Disorder (SAD)

Provided by: Eliot Lopez, Ph.D.

It happens this time of year: the leaves start to change color, the wind starts to chill, and your energy and mood start to dip. Even in a warm place like San Antonio, it can be like clockwork, you notice yourself feeling slower and more depressed. You're sleeping more, or maybe you're less interested in things you like. “This will pass,” you tell yourself. “It’s just the holidays.” And eventually, around the spring, it does, only to return at this time next year.

If this sounds like you, you may be one of the millions of Americans living with seasonal affective disorder (SAD), a form of depression that occurs specifically during particular times of the year, like around the holidays. It’s more than just feeling stressed out about family gatherings over the holidays (though that certainly can make it worse), and it may be accompanied by some of the following symptoms:

• Feeling hopeless
• Increased or decreased appetite
• Low energy
• Difficulty concentrating
• Irritability
• Avoiding social situations
• Thoughts of suicide*

What causes SAD? There are some theories. Because of the time change in the fall, most people have less exposure to natural sunlight. This has three consequences. First, because humans, like most animals, function primarily during the day (diurnal) as opposed to creatures who sleep during the day and function at night (nocturnal), our bodies produce more melatonin when it’s dark, which impacts sleep and energy levels. Also, because we’re not getting enough sunlight, our bodies don’t produce as much vitamin D; insufficient vitamin D is linked to feeling depressed. Finally, the change in light can impact our sleep cycle, which can have a longer-term impact on mood.

However, there are things we can do to manage SAD, and they also will help if you’re struggling with holiday stress or feeling down: 

• Get out and exercise more. Go for a regular walk or jog to help your body “wake up.” Exercise is one of the best things you can do for your body, mind and emotions.
• Spend more time doing things you like. Your mood will make this much more difficult to “want” to do, but this is exactly the perfect time to get started on some of your favorite hobbies.
• Connect with what is important to you. Maybe it is friends, family, community and/or recreation. This is especially important when you are feeling down or struggling with your health.
• Try to get outside during the day. Sit by a window or eat lunch outside if possible. Increasing your exposure to sunlight will help counter the effects of SAD.
• Talk with your primary care provider about treatment options to manage your mood. They might refer you to a member of their team, such as an integrated, on-site behavioral health consultant to learn additional ways to cope with these symptoms, or of severe symptoms, you may be prescribed something to help.

Managing your health means taking care of yourself and communicating with your health care team. Take note of when you feel “off” and take action to manage it. Remember, you don't have to go it alone! UT Health Physicians patients have onsite access to a team of behavioral health specialists ready to help them overcome depression and other concerns such as anxiety, insomnia, chronic illness and pain. Call 210-450-9000 to schedule an appointment.

* If you or someone you know is having thoughts of suicide, please seek professional help immediately. You can also call the National Suicide Prevention Lifeline at 1-800-273-8255 or chat online at www.suicidepreventionlifeline.org.