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Seasonal Affective Disorder (SAD) – Understanding the Winter Blues
Feeling an onset of sadness? Sadness is a common emotion that everyone experiences from time to time. It can stem from various factors including personal experiences, trauma, loss or significant life changes. But there is a different sadness many experiences but do not know why.
Seasonal Affective Disorder (SAD) is a mood disorder linked to seasonal changes. Most commonly, it appears as depression during the winter months, when shorter days and reduced sunlight disrupt the body’s circadian rhythm. There is a cure for the wintertime blues. And good timing. December is Seasonal Affective Disorder Month.
Causes
SAD is thought to result from:
- Disturbances in the body’s internal clock (circadian rhythm)
- Reduced levels of serotonin, a brain chemical that affects mood
- Imbalances in melatonin, which regulates sleep and mood patterns
- Vitamin D deficiency due to limited sunlight exposure
Symptoms
People with SAD may experience:
- Persistent sadness or depression on most days
- Feelings of hopelessness or worthlessness
- Low energy and fatigue
- Difficulty concentrating
- Loss of interest in usual activities
- Changes in sleep (insomnia or oversleeping)
- Appetite changes (loss of appetite or cravings for carbs/fats)
- Weight fluctuations
- Suicidal thoughts (seek immediate professional help if present)
Diagnosis
Diagnosis typically involves:
- A detailed medical history
- A psychiatric evaluation
- Tests to rule out other conditions, such as:
- Blood tests (to check thyroid function, infections, or other medical issues)
- Psychological examinations (structured questionnaires to assess mood and behavior)
Key Facts
- SAD is treatable and diagnosed by medical professionals
- May require lab tests or imaging
- Can last several months or even years
- Most common in ages 18–35
- Family history may increase risk
- Symptoms usually begin in late fall or early winter and improve in spring or summer
Treatments
Effective treatments include:
- Light therapy (exposure to bright artificial light)
- Medications (such as antidepressants, prescribed by a doctor)
- Psychotherapy (talk therapy to manage symptoms)
Always inform your doctor about other medical conditions, including bipolar disorder, before starting treatment.
Possible Complications (if untreated)
- Social withdrawal
- Substance abuse
Prevention Tips
- Eat a healthy, balanced diet
- Monitor your mood and energy levels
- Get adequate rest
- Practice stress management techniques
- Limit alcohol use
- Stay socially connected
- Consider travel to sunnier or cooler climates depending on your type of SAD
Questions to Ask Your Doctor
- Do I need to change my diet or lifestyle?
- How can I best manage my symptoms?
- Can I have a family with this condition?
- What are the chances of passing this on to my children?
Foods That May Help
- Vitamin D–rich foods – salmon, tuna, sardines, rainbow trout, fortified milk, egg yolk
- Omega‑3 fatty acids – mackerel, herring, salmon, anchovies, flaxseed, hemp, canola, walnut oils
- Berries – blueberries, raspberries, strawberries
- Folic acid sources – leafy greens, oatmeal, sunflower seeds, oranges, fortified cereals, lentils, black‑eyed peas, soybeans
Foods to Limit
- Sugary foods
Disclaimer. This information is for educational purposes only. Always consult a qualified medical professional, therapist, psychologist, or psychiatrist for diagnosis and treatment.
Sam DiGiovanna is a 40-year fire service veteran. He started with the Los Angeles County Fire Department, served as Fire Chief at the Monrovia Fire Department, and currently serves as Chief at the Verdugo Fire Academy in Glendale. He is Director at Large with the California State Firefighters Association, Associate Director for the California Training Officers Association and a consultant for www.Lexipol.com