Seasonal affective disorder, commonly referred to as SAD, is a subtype of major depressive disorder (MDD) marked by a recurring pattern of depressive episodes that align with specific seasons. Most often, individuals with SAD experience symptoms during the fall and winter months, with an improvement in mood and energy as spring and summer return.
This condition is officially recognized as a type of depression with a seasonal pattern in diagnostic criteria such as the DSM-5. For a SAD diagnosis, a person must have experienced seasonal episodes of depression over at least two consecutive years without any non-seasonal depressive episodes during that time.
For those who notice a drop in their mood, energy, and overall mental health as winter approaches, it may be beneficial to seek mental health services in San Diego. Connecting with a provider at Sacred Psychiatric can be an effective first step in managing seasonal depression and finding relief.
Recognizing the Symptoms of SAD
SAD shares many symptoms with general depression but is unique in its seasonal pattern. Individuals affected by SAD may experience:
- Persistent sadness or depressed mood
- Loss of interest or pleasure in activities once enjoyed
- Sleep disturbances, including insomnia or oversleeping
- Changes in appetite, often with cravings for high-carbohydrate foods
- Physical and mental fatigue, often leading to sluggishness or agitation
- Low energy or reduced motivation to complete daily tasks
- Feelings of guilt, hopelessness, or low self-worth
- Difficulty making decisions or concentrating
- Recurring thoughts of death or suicidal ideation
If these symptoms persist and become difficult to manage, it’s essential to consult a San Diego mental health professional. A psychiatrist can provide a tailored approach to treating depression, whether through therapy, medication, or a combination of methods.
How to Prepare for Seasonal Affective Disorder
For those at risk for experiencing SAD, there are steps you can take to minimize its effects on your wellbeing. Here are some proactive strategies to help you manage the seasonal impact on your mental health:
- Establish a light therapy routine
Light therapy is often one of the first recommendations for SAD. Using a lightbox that simulates natural sunlight for about 20–30 minutes each morning can help you adjust your body’s circadian rhythms. This type of exposure can boost mood and alertness, especially during the dark winter months.
- Optimize your sleep schedule
Maintaining consistent sleep and wake times can stabilize your body’s internal clock, known as your circadian rhythm. Avoiding screens before bed and establishing a calming pre-sleep routine can also ensure restful, high-quality sleep that supports emotional resilience.
- Prioritize outdoor time
Spending time outdoors, even on cloudy days, is beneficial. Daylight, especially in the morning, can boost mood and regulate natural energy cycles. Try to go for a brief walk, drink your morning coffee outside, or simply sit by a sunny window to make the most of available sunlight.
- Incorporate regular exercise
Physical activity is a proven mood booster that also reduces stress, anxiety, and sleep disturbances. Try to exercise outdoors if possible to benefit from natural light exposure. When outdoor activity isn’t feasible due to weather, opt for indoor workouts like yoga, strength training, or online fitness classes to keep your body active and energized.
- Consider dietary adjustments and supplements
During winter, vitamin D levels often decrease due to less sun exposure, potentially contributing to depressive symptoms. Consulting with a healthcare provider to check vitamin D levels and, if necessary, supplementing vitamin D can be beneficial. Omega-3 fatty acids, found in foods like salmon, flaxseed, and walnuts, are also associated with mood improvements. Be mindful of carbohydrate cravings by incorporating whole grains and balanced meals to avoid spikes and crashes in blood sugar levels.
- Set seasonal goals and manage expectations
Adapting your mindset to the winter season can make a significant difference. Plan enjoyable activities like winter festivities, creative hobbies, and traveling. Remember, it’s natural to have lower energy during the colder months, so setting realistic, achievable goals can help you feel accomplished and positive. Celebrate small wins and practice self-compassion if you feel less productive than usual.
Treatment & Support for SAD
If you or someone close to you struggles with seasonal affective disorder, speaking to a psychiatrist in San Diego can help you clarify available treatment options. Treatment approaches may include:
- Medication – Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), are commonly used for SAD. A healthcare provider can determine if this option is appropriate and tailor the dosage to suit your needs.
- Cognitive behavioral therapy (CBT) – CBT specifically adapted for SAD, known as CBT-SAD, has shown promising results in helping individuals shift negative thought patterns and develop coping strategies for the winter months.
- Lifestyle counseling – A mental health provider may suggest modifications to your daily habits, such as setting a structured routine, staying connected with friends and family, and incorporating self-care practices to enhance resilience.
Reaching out to a psychiatrist at Sacred Psychiatric, a leading provider of mental health services in San Diego, can be a crucial first step toward understanding SAD and finding the most effective treatment options. Embracing a compassionate approach, whether for yourself or a loved one, can empower you to navigate seasonal changes and maintain mental health through each season.