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Combating Seasonal Affective Disorder

A person in a grey coat with a furry hood sits alone on a park bench in the wintertime.

Seasonal Affective Order, or SAD, is characterized by feelings of sadness or loss of interest during certain seasons. It is most associated with the winter months and can leave you feeling depressed or blue.

Sad has been linked to vitamin D, otherwise known as the sunshine vitamin, because the skin absorbs it through exposure to sunlight. Vitamin D provides many benefits to the body, including supporting brain function and mental health. In the wintertime, when daylight hours are limited and colder weather keeps you covered up or inside, it is harder to absorb the same amount of vitamin D that you might in the summertime. This can lead to diminished mental health and depression.

Symptoms of depression include:

  • Feeling sad most of the day, nearly every day
  • Losing interest in activities you once enjoyed
  • Experiencing changes in appetite or weight
  • Having problems with sleep
  • Feeling sluggish or agitated
  • Having low energy
  • Feeling hopeless or worthless
  • Having difficulty concentrating
  • Having frequent thoughts of death or suicide

Additional symptoms associated with winter-time SAD include:

  • Oversleeping
  • Overeating, particularly with a craving for carbohydrates
  • Weight gain
  • Social withdrawal

Thankfully, as the name suggests, SAD is seasonal and should go away as the year progresses. But you do not have to wait for winter’s end to find relief. Consider adding some of these steps into your daily routine to improve your mood:

  • Spend time outside to get ample vitamin D
  • Rearrange office or house furniture to maximize sun exposure through windows
  • Resist eating unhealthy food
  • Eat foods rich in vitamin D (salmon, eggs, tuna, etc.)
  • Take vitamin D supplements
  • Keep a journal to document and manage negative thoughts and feelings
  • Ask your primary care provider about using a lightbox

Light therapy is another useful treatment option for SAD. These specialized light boxes replicate outdoor light, and when used appropriately, are believed to cause a chemical reaction in the brain that can lift your overall mood. Light therapy is not recommended for everyone, so it is important to talk to your primary care provider before trying it at home.

SAD can mimic other medical conditions like hypothyroidism or diabetes, so it is important to discuss your symptoms with your primary care provider to ensure there are no underlying causes. They can prescribe medications to increase your serotonin levels or recommend a therapeutic route like cognitive behavioral therapy to help you identify and change negative thoughts that contribute to your overall mood.

If you are a Veteran who suffers from Seasonal Affective Disorder, schedule an appointment with your VA primary care provider to find relief from your symptoms.

If you are struggling with depression, call the Veterans Crisis Line by dialing 988, then press 1. Free, confidential support is available 24/7 for Veterans, their families and friends. Text 838255 or chat online at Home (veteranscrisisline.net) to connect with a caring VA responder now.