What is S.A.D.?

If you live in Anchorage, you may have heard friends or family mention that they feel down, hopeless or gloomy, due to the lack of sunlight during the winter, referring to this feeling as Seasonal Affective Disorder — or S.A.D. To understand S.A.D. and protect yourself from its impact on your mental health, it's important to identify what it may look like in day-to-day life.

According to the American Psychiatric Association, Seasonal Affective Disorder is not a diagnostic term on its own but rather a specifier for Major Depressive Disorder known as “Major Depressive Disorder with a seasonal pattern.”

This means that the person experiences Major Depressive Disorder during distinct times of the year, while their symptoms go into remission at others.

Symptoms of Major Depressive Disorder often appear differently in every individual depending on their culture, gender, age, race and other factors. 

However, its important to be aware of the general symptoms associated with the condition, such as: Depressed mood, lack of pleasure in activities you typically find enjoyable, fatigue, lack of sleep or too much sleep, difficulty concentrating and thoughts of death or suicide. 

According to the National Institute of Mental Health, the winter pattern of S.A.D. can include symptoms such as social isolation and overeating, while the summer pattern can include restlessness and aggressive behavior.

‍Research from Cambridge University also indicates that these symptoms will often subside when the individual increases their exposure to sunlight. Individuals most commonly begin to experience an episode during the fall months, typically between September and November. 

If the condition is left untreated, symptoms will likely persist until spring and might not completely go away until early summer. In Anchorage, anecdotally, many experience these symptoms around winter when daylight is at a minimum.

According to the National Alliance on Mental Illness, for someone to be considered for diagnosis of “Major Depressive Disorder with a seasonal pattern,” the onset and remission of symptoms must occur with the seasons for at least two consecutive years.

What can you do if you think you may be experiencing this form of depression?

The first recommendation would be to talk to a mental health professional and let them know how you are feeling. It's important to consider that there are barriers to accessing mental health professionals, but if it is possible, this is a good place to start addressing your concerns.

This is because it is vital to determine whether your symptoms are indicative of S.A.D. or if there might be different underlying causes for your depression. Mental health professionals can also help create a long-term plan for treatment of your symptoms.

Treatments that mental health professionals often use to manage S.A.D. include light therapy, various forms of psychotherapy and medication.

On your own, you can engage in forms of self-care that you find helpful in improving your well-being. While it might feel difficult to take part in activities you typically find enjoyable when you’re experiencing depression, it is often an effective way to support your mental health.

Self-care can include socializing with friends and family, listening to music, practicing breathing exercises, physical activity or anything you find helpful. 

However, if you feel that you’re in need of additional support for depression or are experiencing thoughts of suicide, it’s important to remember that help is available, and you are not alone in your experience. 

In urgent situations, reach out to the 988 Suicide & Crisis Lifeline to connect with someone who can listen and provide resources. It’s also important to note that, if you’re in need of urgent support, your nearest emergency room can provide aid as well.