Shorter days and reduced sunlight during fall and winter can significantly impact mental health, often leading to seasonal affective disorder (SAD). Dr. Asim Shah, a psychiatrist at Baylor College of Medicine, offers insights on managing this condition.
"Lack of sunlight causes decrease of serotonin, which is placated in mood changes," said Dr. Shah, professor and executive vice chair in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor. "SAD usually occurs in those who live in areas with prominent winters, shorter days and less sunlight."
SAD affects individuals regardless of whether they have clinical depression. It is more prevalent among those without year-round depression but hits harder for those already diagnosed with depression. According to statistics shared by Dr. Shah, 10 to 20% of people with clinical depression may experience SAD, with even higher rates among individuals with bipolar disorder. Clinical depression is twice as common in women, while SAD is four times more frequent in women than men. The typical onset age for SAD ranges from 18 to 30 years.
Symptoms of SAD resemble those of depression but are specific to the fall and winter months annually.
While there is no specific medication or treatment exclusively for SAD, Dr. Shah suggests maintaining a bright home environment using light-colored walls, curtains, and sheets to create an open atmosphere. "Light colors will give you a sense of openness that helps with your day-to-day," he noted.
He also recommends using bright light lamps at home as they are much brighter than standard lights. Phototherapy or bright light therapy can be beneficial for those experiencing SAD by exposing them to artificial light waves that help regulate circadian rhythms and alleviate sleep disorders and depressive symptoms.
During winter months when Vitamin D levels drop due to reduced sunlight exposure, doctors might suggest Vitamin D supplements to improve mood alongside melatonin for better circadian rhythm regulation.
"People with depression or SAD shouldn’t be in a room with dark windows, walls and curtains. Studies show that brighter environments help ease depression and anxiety," Shah advised.
For severe symptoms, antidepressants containing serotonin may be prescribed since serotonin levels tend to drop during winter months. Those already on antidepressants should consult their doctor about possibly increasing their dosage during the fall/winter period.
Dr. Shah also emphasizes lifestyle modifications such as regular exercise or engaging activities that reduce stress and enhance mood.
