As temperatures drop and the sunlight is in shorter supply, it’s not unusual to notice people experiencing short periods of sadness. These mood changes might start and stop when the seasons change. Alternatively, many people mention feeling generally down or having winter blues in the shorter fall days and winter, with a lift ushered in by the spring as longer daylight hours follow. This is a completely normal occurrence that is no real cause for concern unless the mood changes morph into more serious, intense symptoms impacting normal daily activities. Significant changes in mood and behavior related to seasonal change are a possible indicator of seasonal affective disorder (SAD).

SAD winter pattern symptoms are more common, often beginning in the late fall or early winter before dissipating in the spring and summer. Less commonly, some people experience summer pattern SAD during spring and summer. Given this article’s publishing in December 2024, we will mainly discuss winter pattern SAD but will provide information on both types. The National Institute of Mental Health defines SAD as a depression type connected to a reoccurring seasonal pattern, with symptoms noted roughly four-to-five months out of the year.

SAD can be overlapping with clinical depression symptoms or other forms of mental illness, for many in a compounding effect. If concerned that you or a loved one may be experiencing SAD or other forms of mental illness, please consult your primary healthcare provider and/or a mental health specialist to determine a diagnosis and help form a treatment plan. People with SAD may not experience all associated symptoms, but if the symptoms they do experience are intense and interfere significantly with daily life, they should be addressed.

Depression Symptoms that individuals with SAD can experience include:

  • Constant anxiousness, sadness or numb mood for significant portions of the day, nearly every day, for a minimum two-week period
  • Feeling hopeless or pessimistic
  • Irritability, restlessness and general frustration
  • Feeling guilty, worried or helpless
  • Lack of interest or happiness in hobbies or activities that previously sparked joy
  • Focus and attention issues, trouble remembering things or making decisions
  • Sleep or appetite changes or unplanned weight changes
  • Physical aches or pains, headaches, cramps, or digestive problems without a clear physical cause and not really responding to common treatment
  • Suicidal thoughts or actions, or persistent thoughts of death
  • Winter-pattern SAD may also feature oversleeping, overeating and/or social withdrawal.
  • Summer-pattern SAD may feature insomnia, poor appetite, weight loss, agitation, violent or aggressive behavior.

Winter-pattern SAD can often get mistakenly bundled in with holiday blues – sadness or anxiety that is more situational in nature and brought on by the stresses of certain times of the year. While a person with SAD might also feel extra pressure by the holidays, SAD symptoms are more closely related to daylight hour changes. SAD is estimated to affect millions of Americans, though of course many may not be aware of it. SAD usually emerges in young adulthood and is more common for people with depression, bipolar or other common mental health disorders. It can sometimes run in families.

The causes of SAD are still under research, but it appears related to various hormone and vitamin levels in the body. People with SAD have been found to have reduced brain levels of serotonin, which regulates mood. The vitamin D found in sunlight helps to maintain normal serotonin levels. Shorter daylight hours can contribute to vitamin D deficiency. Studies have also suggested that both SAD forms are related to altered melatonin levels. Winter-pattern SAD often results in overproduction of melatonin and, therefore, increased sleepiness and lack of vigor. Summer SAD can be characterized by a deficit of melatonin, reducing sleep quality and contributing to depression symptoms.

How to fight SAD

There are four main categories of SAD care currently recognized: Light Therapy, Counseling, Antidepressants and Vitamin D. Light therapy and vitamin D, in particular, are helpful for winter-pattern SAD. Unfortunately, there are no specific treatments known to alleviate summer-pattern SAD beyond standard depression care.

Light Therapy, Vitamin D and other interventions

Light therapy has been popularized to ease winter-pattern SAD symptoms since the 1980s, using therapeutic bright light exposure to make up for diminished natural sunlight in dimmer months. To enact this treatment method, an individual with SAD sits next to a very bright light box that emits 10,000 lux for about 30-45 minutes daily, usually first thing in the morning during the fall and winter months. The brightness can take getting used to, so a light box with various intensity options is advised, though 10,000 lux setting is recommended for full effectiveness. This special light box is about 20 times brighter than ordinary indoor light, filtering out possibly damaging UV light. It’s a safe method for most people, excluding people with particular eye conditions and certain medications unless under medical supervision.

Vitamin D supplements have been used by some people with winter-pattern SAD, though studies on its effectiveness are mixed. With any medication or supplement, discuss its appropriateness with your primary healthcare provider.

Counseling

Having a professional, sympathetic ear can do wonders for depression. For SAD, cognitive behavioral therapy (CBT) has been found to be helpful to provide coping mechanisms for harmful thought processes and behaviors. Life University (Life U) has several counseling support options available to students, included in their tuition. Counseling Services is located in the Guy F. Riekman, D.C. Center for Chiropractic Education (RCCE). For an individualized response to setting up counseling support, fill out the Counseling Support section on the bottom of the Counseling Services page linked above.

Student Assistance Program (SAP)- Life U offers individual and couples counseling through the Student Assistance Program (SAP). SAP provides 24/7 availability of an off-campus counselor via phone.

Life U students can request face-to-face visits with an off-campus therapist and will be provided with six free sessions per year. In addition, students have six free coaching sessions available (telephonic), a text option for services as well as a dedicated Life U phone number. With the use of the dedicated phone number, students receive unlimited calls for services and immediate help from a mental health professional.

This service allows students consistent availability, including nights, weekends and/or holidays with a licensed mental health professional outside of the University. In addition, the service can be utilized by students’ dependents, which include spouses and children. You can contact SAP directly at 866.734.5890, text 94097 and/or request support at (password – lifeu). A Counselor can also assist you in contacting SAP.

Counseling Wellness Workshops- During each quarter, Counseling Services offers several wellness workshops to give students a chance to discuss relevant therapeutic topics in a safe space, group environment. All wellness workshops and activities are held via Zoom unless otherwise noted in the event description listed on the Counseling Services page, under the “Counseling Wellness Workshops” tab. Visit engage.life.edu to locate Zoom links or other information for each event.

Chiropractic Care as a Potential Depression Fighter

Research is continually being conducted to determine how Chiropractic can facilitate mental health healing related to depression. There are promising studies out there exploring how Chiropractic can help regulate the parasympathetic system, including a NeuroLIFE study evaluating chiropractic care’s possible effectiveness against medication-resistant depression. Hopefully more concrete strides can be made in this area in the near future.