Don’t Let Winter Get You Down: How to Treat Seasonal Affective Disorder
February 12, 2024 | Tags:
In the winter, it’s normal for people to feel increased fatigue, a little run down or just not their normal selves. But in some cases, this response can be a form of depression called Seasonal Affective Disorder, or SAD.
“About 5% of the U.S. population is noted to have SAD each year,” said Dr. Dwight McFadden, Assistant Medical Director at Medical Mutual. “This suggests that 1 in 20 people experience this condition.”
SAD typically occurs during winter when there is less natural light. This can affect the body’s internal clock and make people feel tired and depressed. SAD is more likely to affect people who live in places where the amount of daylight varies a lot throughout the year.
Common symptoms of SAD
People with SAD may experience:
- A lack of energy or motivation
- A loss of interest in things they used to enjoy
- Trouble focusing or remembering things
- Anxiety, irritability or mood swings
- Sadness, hopelessness or despair
- Changes in appetite, often craving carbs and gaining weight
- Feeling tired or sluggish
- Sleeping too much or having trouble sleeping
“For these symptoms to be considered SAD, there has to be a seasonal pattern change,” said Dr. McFadden. “Symptoms typically occur in the fall or winter and improve in the spring or summer.”
What to do if you think you have SAD
Everyone has days when you feel down, and there are things you can do to improve your mood. But SAD is not something to be ashamed of or ignored. It is a condition that can affect anyone, regardless of age, gender or background. If you think you have SAD, or if have been feeling depressed or down for a long time, you should talk with your primary care provider. Your provider will ensure the correct diagnosis is made and follow up as appropriate.
Treating SAD
There are different ways to treat SAD, and some people may need more than one. Some of the most effective treatments are:
- Light therapy: This involves sitting in front of a special, bright lamp each morning for at least 30 minutes. This can help reset the body's internal clock and boost the mood. However, these devices are not regulated by the FDA.
- Antidepressant medications
- Talk therapy, such as cognitive behavioral therapy.
Being active during the day (especially first thing in the morning) can help you have more energy and feel less depressed. Moderate exercise such as walking, riding a stationary bike or swimming is a good way to get started.
“Exercise can help to improve your quality of sleep and address some appetite changes,” said Dr. McFadden. “Exercise can also improve self-confidence and energy levels.”
While exercise may not directly treat SAD, it can address many of the symptoms associated with the disorder.
Find a Provider
If you need help finding a provider covered by your Medical Mutual health plan, log in to My Health Plan and use our Find a Provider tool or call the Customer Care number on your ID card.