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While working as a mental-health therapist, I found it particularly alarming that winter would prompt an increase in clients. Once the holiday hoopla subsides, January ushers in a quiet that is unnerving. Stretching out before us like a cold, dark, silent night, the bleakness of winter arrives. Months away from any inkling of warmth, we retreat not only indoors but also within ourselves. The blanket of snow, frigid temperatures, and increasing hours of darkness create a sense of hibernation, isolation, and even despair for some.

Millions of people experience “winter depression” or seasonal affective disorder (SAD for short). It’s a type of depression that occurs in the winter months as exposure to the sun and brightness of day is limited. SAD is marked by a lack of energy, constant fatigue, weight gain, and loss of interest in regular social activities. It is more common for women to suffer from seasonal affective disorder than men.

SAD Causes

Here are couple of theories as to what causes seasonal affective disorder:

Low Serotonin
The lack of light during cold winter months affects our brains’ neurotransmitters. During the winter, some people experience a low level of serotonin activity in their brains. This can contribute to a negative shift in mood.

Melatonin Levels
Melatonin is a hormone that is produced from the amount of light in an individual’s environment. Winter months provide a low amount of natural light. Thus, low levels of melatonin are being produced in one’s body, resulting in depression.

Genetics
Some individuals may inherit seasonal affective disorder from their parents or other family members.

Symptoms

Symptoms of SAD can include:

• A loss of energy,
• a need for lots of sleep,
• feelings of irritability or anxiety,
• weight gain, in particular a craving for sweets and starches,
• crying spells,
• body aches, and
• trouble concentrating.

Treatment

Treatment for SAD varies. For milder cases, a few personal choices can aid in lifting your mood. A trip to a botanical garden or indoor greenhouse, spending more time outside, exercising, or sitting next to bright lamps and windows can all help ease the strain of those long winter months.

For symptoms which are more severe, there are proven clinical-treatment programs. These include:

Let There Be Light

Our exposure to the sun, especially early-morning sun, helps set our internal biorhythms. In the wintertime, we experience more darkness as our schedule usually dictates to get up early in the morning when the sun has not yet risen. We may also come home after the sun has set. More exposure to light is needed to reset our circadian rhythms.

A light box offers exposure to artificial light. A light-box light is significantly stronger than your usual household lamps. Generally, a 30-minute daily session helps alleviate the symptoms of seasonal affective disorder. Be aware, though, that no FDA (Food and Drug Administration) regulation exists for these devices, so an educated purchase is critical. Check out the Center for Environmental Therapeutics for guidelines of what to look for when purchasing a light box.

You may be tempted to think that a trip to a tanning salon could alleviate the symptoms of SAD, but that’s not the case. Tanning bed lights contain harmful UVA rays, and continued exposure to these rays increases your risk of cancer.

Therapy

Although seasonal affective disorder is defined as being directly related to the neurological chemistry in the brain, seeking help for your disposition or mood can help. Therapy can identify negative thought patterns and counter-productive behaviors and offer a forum for connection and improvement.

Medication

If symptoms are severe and reoccurring, an individual may benefit from treatment with antidepressant medication. Consult with your doctor to decide if a prescription-treatment plan might help you.

Though SAD is a bummer, the good news is that the symptoms are alleviated with the arrival of spring! So hang in there–warmer weather is only a month or two away!

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