"Seasonal Affective Disorder (SAD): Symptoms, Causes, and Effective Treatments"

According to the diagnostic manual of treatment (DSM-V-TR) Common symptoms of SAD include fatigue, even with too much sleep, and weight gain associated with overeating and carbohydrate cravings. SAD symptoms can vary from mild to severe and can include many symptoms similar to major depression, such as:

• Feeling sad or having a depressed mood.

• Loss of interest or pleasure in activities previously enjoyed (Anhedonia).

• Changes in appetite; usually eating more sugar and craving carbohydrates.

• Change in sleep patterns, including loss of energy or increased fatigue despite increased sleep hours.

• Increase in purposeless physical activity (doom scrolling, being on your phone more, watching too much tv) or slowed movements or speech (severe enough to be observable to others).

• Difficulty thinking, concentrating, or making decisions (SAD, n.d.)

What is SAD:

Reduced exposure to natural light during the fall and winter months is thought to affect the body’s internal clock (circadian rhythm). This disruption can lead to changes in mood-regulating hormones like serotonin and melatonin. This is with depression that affects you at a higher rate seasonally (SAD, n.d.).

Importance of Managing SAD: The thing about SAD is that it is not a separate diagnosis from depression (Major depressive disorder) but is a subtype meaning that there is a high chance that you are affected seasonally and are experiencing depression throughout the year. It’s best to address the long-term mental health concerns.

Effective Ways to Manage Seasonal Affective Disorder

Light Therapy

The American Medical Association with talk therapy recommends artificial light if you cannot get natural light. Please note this does not include things like tanning beds etc. From the AMA “light therapy involves sitting in front of a light therapy box that emits a very bright light (and filters out harmful ultraviolet (UV) rays) (SAD, n.d.).  The research explains it requires 20 minutes or more per day, typically first thing in the morning, during the winter months. Most people see some improvements from light therapy within one or two weeks of beginning treatment. To maintain the benefits and prevent relapse, treatment is usually continued through the winter (SAD, n.d.).

Movement to Boost Your Mood

This can look like stretching, yoga, skiing, weightlifting. Anything to keep your body active and moving.

Nutrition and vitamins

It is hard to say can proper diet and nutrition be able to combat SAD. The results of the research, which I will save you sometimes, are inconclusive. According to Yang 2021 who did the largest study by doing a menta-analysis (super study of all studies put together) find conflicting or contrary data. This is to suggest that nutrition and vitamin D can be helpful with other things like proper sleep, therapy, medication and artificial light altogether can be helpful. This is because with the above criteria for seasonal affection you also have non-seasonal depression as well (major depressive) (Yang, et.al 2021)

Therapy

Both DBT and ACT can be effective for managing SAD, depending on the individual's specific needs and symptoms:

DBT may be a better fit for those who struggle with intense emotional reactions and difficulty regulating their mood or behavior. It's especially helpful if someone has a history of emotional dysregulation or interpersonal issues.

ACT may be more helpful for individuals who struggle with accepting their feelings and tend to avoid or fight negative emotions. It works well for those who want to focus on values-based actions despite their emotional experience.

DBT skills and approach

Distress Tolerance: Distress tolerance is learning to “ride the wave” and deal with difficult emotions without resulting in self-destructive behavior. During the winter months, people with SAD may feel overwhelmed by negative emotions or trapped in a cycle of isolation.

This can look like doing things like practicing grounding techniques or using distraction strategies when you feel so overwhelmed you can’t focus or engage. Something to keep in mind distress tolerance is about tolerating uncomfortable feelings not using a coping or grounding skill immediately to dull the pain. The goal is to be able to deal with the discomfort for a longer period of time (Dijk, 2013).

Emotion Regulation: A skill in conjecture with distress tolerance is emotional regulation. One of the core foundations of DBT is helping people to regulate their emotions. DBT helps people identify and manage extreme emotional responses that may be triggered by the changing seasons. The goal with emotional regulation is to identify the feelings, bring awareness that can be the reasons the survival skills, the positive reasons to use this overwhelming emotion and understanding the impulse or vice. For those with SAD, managing emotional fluctuations (such as anger, anxiety, irritability, sadness, and depression) is crucial (Dijk, 2013).

ACT skills and approach.

Mindfulness: Similar to DBT, ACT emphasizes mindfulness practices that help people become more aware of the present moment. The skill is to practice gratitude. The purpose of gratitude is not simply to focus on the positive but, to be able to focus on the whole picture (Hayes, S. C., & Harris, R. 2019). In the pacific northwest (PNW) we focus on the trees versus the perpetual overcast. This can help people re-focus on the positive aspects of life versus focusing on the cognitive negative in life. Preventing us from getting caught in cycles of negative thinking or rumination.

Values-Based Living: ACT encourages individuals to reconnect with their values and take actions in line with those values, even in the presence of difficult emotions. For example, a person with SAD might value social connection but feel too low-energy to engage. ACT would guide them to take small steps toward acting in alignment with their values, even when the mood is low. (Hayes, S. C., & Harris, R. 2019).

Conclusion: Embrace the Season with the Right Tools for SAD

Seasonal Affective Disorder can make the darker months feel heavier, but with the right strategies, you can take control of your mental health and thrive even through winter’s challenges. From light therapy and physical movement to therapeutic approaches like DBT and ACT, there are many ways to manage SAD and feel more like yourself again. Whether you choose to focus on emotional regulation, mindfulness, or reconnecting with your values, the key is finding what works best for you. Don’t let the seasons dictate your well-being—take proactive steps today and start building a healthier, more balanced mindset for the months ahead.

Sources

Dijk, S. V. (2013). DBT made Simple Dijk, Sheri Van. New Harbinger Publications.

Hayes, S. C., & Harris, R. (2019). Act made simple.

Seasonal affective disorder (SAD). Psychiatry.org - Seasonal Affective Disorder (SAD). (n.d.). https://www.psychiatry.org/Patients-Families/Seasonal-Affective-Disorder.

Yang Y, Zhang S, Zhang X, Xu Y, Cheng J, Yang X. The Role of Diet, Eating Behavior, and Nutrition Intervention in Seasonal Affective Disorder: A Systematic Review. Front Psychol. 2020 Aug 4;11:1451. doi: 10.3389/fpsyg.2020.01451. PMID: 32903693; PMCID: PMC7438823.