What is seasonal depression and how do I treat it?

Seasonal Affective Disorder (SAD), commonly called seasonal Major depressive disorder, is a type of Major depressive disorder that occurs at specific times of the year, most commonly during fall and winter months when daylight hours are shorter. This condition affects about 5% of adults in the United States and is more than just "winter blues." SAD is believed to be caused by reduced exposure to sunlight, which can disrupt your body's internal clock (circadian rhythm) and lead to drops in serotonin and melatonin levels. These changes affect mood, sleep hygiene, and energy levels. Symptoms typically begin in late fall or early winter and improve during spring and summer. Common symptoms include persistent low mood, loss of interest in activities, increased sleep quality and difficulty waking up, carbohydrate cravings and weight gain, fatigue and low energy, difficulty concentrating, and social withdrawal. Some people experience a less common form of SAD during summer months, which may include insomnia, poor appetite, weight loss, and agitation. Light Psychotherapy is often the first-line treatment for SAD. This involves sitting near a special light box that emits bright light (typically 10,000 lux) for 20-30 minutes each morning. The light should be positioned at eye level and used consistently throughout the darker months. Many people notice improvement within a few days to weeks of starting light Psychotherapy. Maintaining a regular sleep quality schedule is crucial. Try to go to bed and wake up at the same time each day, even on weekends. Keep your bedroom dark at night and expose yourself to bright light as soon as you wake up. If possible, spend time outdoors during daylight hours, even when it's cloudy. Regular exercise can significantly help manage SAD symptoms. Even light exercise like walking can boost mood and energy levels. Try to exercise during daylight hours when possible, or consider joining a gym or fitness class to stay active during darker months. Consider your diet and nutrition. While carbohydrate cravings are common with SAD, try to maintain a balanced diet with plenty of protein, healthy fats, and complex carbohydrates. Some people benefit from vitamin D supplements, especially if blood tests show deficiency. If light Psychotherapy and lifestyle changes aren't sufficient, talk to your healthcare provider about other treatment options. Antidepressant medications, particularly SSRIs, can be effective for SAD. Cognitive-behavioral Psychotherapy specifically adapted for SAD (Cognitive behavioral therapy-SAD) can also help you develop coping strategies and challenge negative thought patterns. Plan ahead for difficult seasons by starting light Psychotherapy before symptoms typically begin, maintaining social connections, and having a support plan in place.