Our team here at BCHIP cares deeply about the mental health of all Bucks County residents and we know that long days impacted by bad weather and/or slow schedules can be hard.
Seasonal Affective Disorder, known appropriately as SAD, is a form of seasonally-induced depression that lasts for 4-5 months. Most SAD is associated with winter, however, summer-related SAD also exists. The exact biological triggers that cause SAD are not yet well known, but some theories are being tested and there are treatments available to help people overcome the effects of SAD.
Symptoms of SAD
The symptoms of SAD are very similar to the symptoms of other forms of depression, such as sadness and discouragement; loss of interest in or pleasure from activities formerly enjoyed; changes in sleep patterns and moods; feeling guilty, worthless, hopeless; changes in appetite; and even thoughts of self-harm. Winter and summer SAD show distinctly different patterns in a few symptoms.
Winter SAD almost seems to be sending signals to the body to hibernate. Symptoms often include:
- Oversleeping
- Overeating or cravings, especially for carbs
- Weight gain
- Low energy and exhaustion
- Withdrawal from socializing
Summer SAD seems to be turning the body on overdrive, with symptoms such as:
- Trouble sleeping or staying asleep
- Poor appetite
- Weight loss
- Anxiety or agitation
- Increased irritability
Those who have been diagnosed with depression, bipolar disorder, or other mental health problems are more likely to see these extreme changes associated with the seasons.
What may cause SAD
SAD is not to be confused with holiday blues, which can come from the stress associated with the holiday season. Winter SAD usually begins in late fall and eases as the spring progresses, lasting about 40% of the year. The less common summer-related SAD has a reverse cycle: beginning in the spring and easing in the fall.
Because winter-associated SAD is much more prevalent in more northern states than in southern states (for instance, SAD is more common in Alaska than in Texas), the common theory is that fewer daylight hours and less intensity of light are major factors in triggering the disorder.
We hear a lot about circadian rhythm, which is our natural body clock that regulates our bodies’ activity/rest cycles. Many hormones and chemicals play roles in maintaining a healthy balance between rest and activity, but a few very important chemicals we know about are vitamin D, melatonin, and serotonin.
Sunlight helps our bodies produce vitamin D, which is a crucial vitamin for mood regulation, immune systems, sleep patterns, and countless other bodily functions. People who spend little time in the sun tend to have lower vitamin D levels unless they supplement. Fewer daylight hours with less intense sunlight can cause vitamin D to drop even more.
Vitamin D is an important chemical for boosting the production of serotonin, a brain chemical that regulates mood. People who already have reduced serotonin levels may be more susceptible to winter SAD, as research shows that sunlight affects the maintenance of healthy serotonin levels. Fewer daylight hours means even lower serotonin levels, possibly in part, because of lower vitamin D levels.
Melatonin, critical for healthy sleep, could also be a culprit. Lack of sunlight may cause an over-production of melatonin in some people, causing lethargy. Conversely, those who already have low melatonin may find long sunlight hours or hot nights make it harder for them to calm down and fall asleep.
SAD treatments
It is estimated that 5% of adults in the U.S. experience SAD. The symptoms can be mild or very intense, and treatments vary, depending upon the needs of the patient.
Bright light therapy, using a special lamp that mimics sunlight, can be very helpful in curbing symptoms. Spending time outdoors in the sunlight is already considered a helpful treatment for alleviating mild- to moderate-depression and it is also a treatment for SAD. Vitamin D supplementation can also lessen symptoms.
Cognitive behavioral therapy can effectively treat SAD, helping patients challenge unhealthy, negative, or untrue thoughts and reframe their thinking. Therapy can also help a person identify healthy behavioral patterns or activities to engage in that will improve mood and invigorate a sense of interest in seasonal activities (such as ice skating) to create a more positive opinion of the season.
Finally, antidepressants can be helpful for those who need immediate easing of symptoms while these other options begin to take effect.
Finding help in Bucks County
BCHIP’s healthcare partners offer many treatment opportunities for Bucks County residents who are experiencing depression, including those experiencing SAD.
- NAMI Bucks County provides help and support for individuals who are experiencing mental health problems. You can visit their website at namibuckspa.org or call their HelpLine at (866) 399-6264.
- Lenape Valley Foundation offers 24/7 crisis services, both walk-in and mobile. You can call their crisis services hotline 24/7 at (800) 499-7455 or visit their website page lenapevr.org/contact-locations to find offices and hospitals for outpatient and hospital services.
- The Suicide Prevention Lifeline is available 24/7 from anywhere in the country simply by calling 988. Trained personnel receive the calls and can connect a person directly with local agencies to provide immediate help.
- PA-Navigate connects Pennsylvanians with local health and social services in their local community. Simply go to pa-navigate.org, enter your zip code, and choose what services you need. (This website is the same as findhelp.org, which can be used throughout the U.S. to find help, in case you know of someone outside of PA who needs help.)
BCHIP is committed to ensuring that Bucks County residents get the help they need, regardless of what their physical or mental health needs may be. If you need assistance navigating these services or determining what is the best resource for you, contact our Newtown office at (267) 291-7882.
