Seasonal affective disorder, commonly known as SAD, is a form of depression affecting more than 10 million people in the United States, with a higher prevalence in women. SAD occurs due to a chemical change in the brain during the shorter days of autumn and winter. When sunlight is not as plentiful, the brain stimulates melatonin, the sleepiness hormone, and depletes serotonin, the mood balance hormone.
SAD symptoms may include:
Finding Relief and Support
The good news is that there are effective ways to manage SAD and feel more like yourself again. Consider the following steps:
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Consult Your Primary Care Provider (PCP):
Your PCP can help create a care plan tailored to your mental and physical health. They may recommend antidepressant medication or talk therapy to address your symptoms.
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Increase Natural Light Exposure:
Spend time near windows during the day and take walks outside to soak up natural light, even on cloudy days.
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Try Light Box Therapy:
Light boxes, designed to simulate sunlight, can be an effective treatment. Many local public libraries loan light boxes through their Library of Things, and they are also available for purchase online or in stores.
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Use a Sunrise Simulation App:
Gradual light from a sunrise simulation app can help regulate your body’s natural rhythms and ease morning awakenings.
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Prioritize Self-Care:
Take the First Step
If you think you or someone you know may have SAD, reach out for support. To find primary care providers accepting new patients, visit Emerson Health's provider directory.
With the right care and support, you can manage SAD and embrace the season with greater ease and positivity.
