Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, usually starting in autumn and lasting through winter. Unlike other forms of depression, SAD follows a predictable pattern linked to seasonal changes. The main cause is a lack of sunlight, which can disrupt the body’s internal clock and affect the production of hormones like melatonin and serotonin. These hormones help regulate sleep and mood, so when they’re out of balance, it can lead to fatigue, mood swings, and a general lack of motivation.
The Role of Daylight-Saving Time
In New Zealand, daylight saving time ends in April, meaning the clocks go back an hour. This results in shorter daylight hours, which can throw off sleep patterns and reduce exposure to natural light. The sudden change can make it harder to stay energised and motivated, affecting concentration, decision-making, and overall well-being. It can also make existing mood disorders, such as anxiety and depression, feel worse. Children, in particular, may struggle with this change, becoming more irritable or having trouble focusing.
As the days get shorter and the weather gets colder, people may also feel less inclined to go out and socialise. This can lead to increased isolation, which makes feelings of sadness and loneliness even stronger. Recognising these changes and taking steps to stay connected with others can help ease the impact.
Symptoms of Seasonal Affective Disorder
SAD shares many symptoms with major depression, but it follows a seasonal pattern. Common signs include feeling down most of the day, losing interest in activities, changes in appetite, trouble sleeping, low energy, difficulty concentrating, withdrawal from social interactions, and feeling guilty or hopeless. Some people also experience physical symptoms like headaches or stomach pain with no clear cause.
Another common symptom is craving carbohydrates, leading to weight gain. The body naturally seeks out high-sugar or high-carb foods to boost serotonin levels, but this can lead to energy crashes and worsen mood swings. On the other hand, some people lose their appetite and experience weight loss. These symptoms can make daily tasks feel overwhelming, making it important to seek support when needed.
Biological Causes of SAD
Melatonin Levels
Less sunlight can increase melatonin production, making people feel more tired and sluggish. Since melatonin controls sleep cycles, having too much of it can leave people feeling drained and unmotivated throughout the day.
Serotonin Levels
Sunlight plays a role in regulating serotonin, a chemical that affects mood. Less sunlight can lower serotonin levels, increasing the risk of depression. Low serotonin is also linked to stronger cravings for carbs, as the body tries to boost serotonin levels through diet.
Circadian Rhythm Disruptions
The body’s internal clock relies on light cues to stay in sync. Shorter daylight hours can cause a mismatch between natural sleep cycles and daily schedules, making it harder to wake up feeling rested or stay alert during the day.
Who Is at Risk?
Some people are more likely to develop SAD than others. Risk factors include living farther from the equator (where daylight hours change more dramatically), having a family history of depression, being female, and being a younger adult. People with existing mental health conditions, such as anxiety or bipolar disorder, may also find their symptoms worsening during winter.
Getting a Diagnosis
Doctors diagnose SAD by looking at patterns of depression over at least two consecutive years, checking symptoms, and ruling out other conditions. If someone suspects they have SAD, it’s important to talk to a healthcare professional about treatment options.
Ways to Treat and Manage SAD
Light Therapy
One of the most effective treatments for SAD is light therapy. Special lamps that mimic natural sunlight can help regulate melatonin and serotonin levels. These lamps are typically used for about 30 minutes each morning. People considering light therapy should consult a doctor, especially if they have eye conditions or take medication that increases light sensitivity. Dawn simulators, which gradually brighten like a sunrise, can also help reset the body’s internal clock.
Cognitive-Behavioural Therapy (CBT)
CBT is a type of therapy that helps people recognise and change negative thought patterns. It’s been shown to be effective for SAD by helping individuals challenge negative thinking, build coping skills, and engage in activities that improve mood.
Medication
Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), are sometimes prescribed for SAD. These medications help regulate serotonin levels and can be especially useful for those with severe symptoms. Some people may need to start medication before winter to prevent symptoms from worsening.
Lifestyle Changes
Simple daily habits can make a big difference in managing SAD. Getting outside during daylight hours, even on cloudy days, helps maintain vitamin D levels and supports mood regulation. Regular exercise, a balanced diet, and social activities also play a key role in keeping energy levels up and preventing isolation. Eating foods rich in omega-3 fatty acids and vitamin D can support brain health and improve mood. Sticking to a routine, including consistent sleep and wake times, helps the body adjust to seasonal changes.
Finding Support in New Zealand
New Zealand has several resources for those dealing with SAD. The Mental Health Foundation of New Zealand, Depression.org.nz, and Anxiety New Zealand offer information, support services, and helplines. Online and in-person support groups can also be beneficial, providing a space to connect with others facing similar challenges.
Preventing Seasonal Depression
For people who experience SAD every year, taking preventive steps can help reduce its effects. Therapy, maintaining a structured daily routine, and staying socially active throughout winter can all improve overall well-being. Finding enjoyable winter activities, such as indoor hobbies, creative projects, or short getaways to sunnier locations, can also help lift mood. Recognising early warning signs and taking action early can make a significant difference.
Conclusion
Seasonal Affective Disorder is a real and challenging condition that affects many New Zealanders when daylight saving time ends and winter sets in. Understanding its symptoms, causes, and treatments can help individuals take proactive steps to maintain their mental health. By using light therapy, seeking professional support, making lifestyle changes, and staying connected with others, it’s possible to manage SAD and stay well through the colder months. With the right approach, seasonal depression doesn’t have to take over, and people can find ways to keep their spirits up until the brighter days return.
