Hate winter? Learn about Seasonal Affective Disorder

Do you hate winter? If so, you are not alone. A poll conducted by Ipsos in 2015 found that winter is America’s least favorite season. Only 8% of the 1,005 Ipsos poll respondents said winter is their favorite season. People who live in northern and cloudy states with less sunlight and colder winter temperatures are more likely to develop Seasonal Affective Disorder (SAD) than people residing in southern or sunny states.

Seasonal Affective Disorder is a type of depression that occurs at specific times of the year, most commonly during the fall and winter months when there is less natural sunlight. SAD is characterized by symptoms such as low energy, fatigue, changes in sleep and appetite, and feelings of hopelessness or depression. SAD is thought to be related to changes in circadian rhythms and brain chemicals affected by sunlight, such as serotonin and melatonin.

States with the highest rates of Seasonal Affective Disorder (SAD) include:

1. Alaska – Due to its extreme northern latitude, Alaska experiences very long, dark winters.
2. Northern states in the Midwest and Northeast (e.g., Minnesota, Maine, North Dakota, Michigan, Vermont) – These areas have shorter daylight hours and colder, darker winters.
3. Pacific Northwest (e.g., Washington, Oregon) – Known for cloudy and rainy weather, which can contribute to SAD.

When it is cold and dark outside, people are less likely to leave their homes, which can contribute to a depressed mood, decreased social engagement with others, and decreased physical activity, all of which has been shown to exacerbate symptoms of depression. Additionally, we get about 80-90% of Vitamin D from sunlight exposure (the rest of the 10-20% of Vitamin D comes from the foods we eat). Many people living in northern or cloudy states don’t get enough vitamin D from the sun during the winter months due to low levels of sunlight. Low vitamin D in our bodies can cause fatigue, low energy, depression, hair loss, bone loss, and/or increase risk for illnesses.

So how can you treat SAD? Move to a sunny client! Okay that is not realistic for most people so instead there are several things that can help manage Seasonal Affective Disorder including:

• Light Therapy: Exposure to bright light, typically a specially designed lightbox can help regulate your circadian rhythm and improve mood using artificial light. Light therapy has increased in popularity over the years, and more people are using light boxes to help elevate their mood. Light boxes can be purchased at many different places including online at Amazon.com.

• Psychotherapy: Cognitive-behavioral therapy (CBT) tailored for SAD can help change negative thought patterns and behaviors.

• Lifestyle Changes: Regular exercise, maintaining a healthy diet, and establishing a consistent sleep schedule can alleviate symptoms.

• Increase Sunlight Exposure: Spending time outdoors during daylight hours or sitting near windows can help improve mood.

• Vitamin D Supplements: If you suspect you may have low Vitamin D, consult with your doctor about undergoing a blood test to confirm the existence of low Vitamin D and the possibility of Vitamin D supplements.

• Medication: Antidepressants, such as SSRIs, may be prescribed by a healthcare provider if symptoms are severe.

If you or someone you know is in crisis, call 988 to reach the Suicide and Crisis Lifeline. You can also call the network, previously known as the National Suicide Prevention Lifeline, at 800-273-8255.