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Is It the Winter Blues or Something More? Understanding Seasonal Affective Disorder (SAD)
Feeling sluggish during winter is common. Seasonal affective disorder goes further than temporary sadness. It causes clinical depression that starts in the fall, persists through winter, and usually lifts in spring.
At Mind Space Wellness, LLC, in Fort Lee, New Jersey, and on the Upper West Side of Manhattan, Caroline Bjorkman, DO, helps patients figure out whether they’re experiencing typical seasonal blues or depression that needs treatment.
Reduced sunlight disrupts brain chemistry
Winter’s shorter days affect the production of serotonin and melatonin. Serotonin regulates mood, appetite, and sleep. Melatonin controls your sleep-wake cycle. When you get less daylight exposure, both systems get thrown off.
Your brain produces melatonin earlier in the day when it gets dark at 4:30 PM instead of 8:00 PM. This makes you feel tired during work hours and restless at bedtime. Lower serotonin activity shows up as depressed mood, increased appetite, and difficulty enjoying things that usually interest you.
The difference between SAD symptoms and feeling down
Most people experience an energy dip in winter due to colder weather and less sunlight. SAD crosses into clinical territory when symptoms start interfering with your ability to function. Dr. Bjorkman looks for depression symptoms that follow a seasonal pattern:
- Persistent low mood most of the day
- Loss of interest in normal activities
- Trouble concentrating at work
- Feelings of hopelessness
- Sleeping 10-12 hours but still feeling exhausted
- Strong cravings for carbohydrates and sweets
- Canceling plans and avoiding social contact
The key difference is severity and timing. To be diagnosed with SAD, depressive episodes need to occur during specific seasons, though symptoms don’t necessarily appear every year. It tends to occur most often in winter and can last up to five months.
Light therapy helps regulate your internal clock
Light therapy boxes provide bright light that mimics outdoor sunlight. The devices deliver extremely bright light without ultraviolet (UV) rays. You sit near the box for 20-45 minutes each day to experience the benefits of sunlight when you aren’t getting enough of it. Morning exposure matters because it resets your circadian rhythm.
Medication and therapy work for more severe symptoms
Antidepressants can prevent or reduce SAD symptoms. Some people start medication in early fall before symptoms appear and continue through spring. Dr. Bjorkman may consider medication when light therapy doesn’t provide enough relief or when symptoms significantly impair your functioning.
Psychotherapy offers another treatment option that can work alongside medication or light therapy. Cognitive behavioral therapy (CBT) teaches you to recognize thought patterns that worsen seasonal depression. Dr. Bjorkman often combines therapy with light therapy or medication because multiple approaches tend to work better than one treatment alone.
Starting treatment now can help prevent worsening SAD symptoms
If you’ve had SAD before, beginning treatment early can stop the full onset of symptoms. Waiting until you’re already deep into winter depression can slow your recovery.
Dr. Bjorkman can help you create a prevention plan that might include light therapy, scheduled therapy sessions, or medication before your symptoms worsen.
Contact our offices in Fort Lee, New Jersey, or the Upper West Side of Manhattan to schedule an appointment with Dr. Bjorkman and our team.