Minnesotans are no strangers to the beauty of a fresh snowfall, but as the days grow shorter and the winter temperatures drop, many of us feel a shift in our mood that goes beyond just missing the summer sun.
At Guild, we’re dedicated to supporting our community’s mental well-being, and while our team doesn’t specifically treat Seasonal Affective Disorder (SAD), we know so many of our clients and neighbors struggle with it during our long Midwest winters. Understanding this condition is the first step toward finding relief.
What Is Seasonal Affective Disorder?
SAD is a type of depression that follows a seasonal pattern, typically lasting 4–5 months. Some people experiencing SAD are symptomatic in the winter (Winter-Pattern SAD), while others experience it during the summer (Summer-Pattern SAD).
Common Symptoms Include:
- Persistent feelings of sadness, anxiety, or “emptiness.”
- Loss of interest in hobbies.
- Fatigue.
- Irritability and difficulty concentrating.
- Sleep and appetite changes.
Winter-Pattern-Specific Symptoms: With winter SAD, many people experience oversleeping (hypersomnia), a craving for carbohydrates leading to weight gain, and a strong urge to socially withdraw or “hibernate.”
Summer-Pattern-Specific Symptoms: Conversely, these symptoms often involve insomnia, poor appetite, restlessness, and increased anxiety.
SAD is remarkably common, affecting millions of Americans. It is most frequently diagnosed in young adulthood and occurs more often in women than men. SAD is linked to shorter daylight hours, so Minnesotans and other northerners are at much higher risk than those in the southern U.S. Additionally, individuals with a family history of mental illness or those living with Bipolar Disorder (especially Bipolar II) may be more susceptible.
I Think I Have SAD. What’s Next?
If you or someone you know is in immediate distress or thinking about suicide, please call or text 988 to reach the Suicide & Crisis Lifeline. If you think you have SAD, it’s important to consult a health care provider for a formal diagnosis.
Your Doctor Will Likely Look at the Following Criteria:
- Symptoms must align with the specific seasonal patterns mentioned above.
- The episodes must occur during specific seasons for at least two consecutive years.
- The seasonal episodes must be significantly more frequent than any depressive episodes experienced during the rest of the year.
When Meeting With Your Doctor, Be Prepared to Discuss:
- When your symptoms started and what makes them better or worse.
- How your mood impacts your daily life.
- Your family history of mental health.
What Does Treatment Look Like?
Depending on your specific diagnosis, a provider may recommend one or a combination of the following:
- Light Therapy: Sitting in front of a light box for 30–45 minutes each morning can mimic natural sunlight and improve mood.
- Psychotherapy: Cognitive Behavioral Therapy (CBT) has been adapted for SAD (CBT-SAD). It focuses on replacing negative seasonal thoughts with positive ones and uses “behavioral activation” to keep people engaged in activities.
- Medication: Antidepressants can help regulate mood-related chemicals in the brain.
- Vitamin D: Supplements may help those with deficiencies, though you should consult a doctor before starting any new supplement.
There are also a few daily habits that can help you manage the symptoms. In fact, these habits can be helpful for all of us Minnesotans during the cold, winter months!
- Prioritize Self-Care: Maintain a consistent sleep schedule and focus on healthy nutrition.
- Keep Moving: Regular physical activity is a proven mood booster.
- Stay Connected: It’s tempting to isolate when it’s -10°F outside, but reaching out to friends and family can provide vital emotional support.
- Stress Management: Techniques like meditation or yoga can prevent stress from spiraling into deeper depression.
- Change Your View: If possible, a short trip to a sunnier climate can provide a much-needed “reset.”
