Seasonal affective disorder: Less light can mean darker moods

Do you notice that your mood changes with the seasons, becoming gloomier as the days get shorter? If so, you might be experiencing seasonal affective disorder (SAD).

SAD is a type of depression marked by a recurring seasonal pattern, with symptoms typically lasting four to five months each year, from late fall to early spring. According to the American Psychiatric Association, approximately five percent of adults in the United States experience SAD. 

“While anyone can be affected, research indicates that SAD is more prevalent in the northern states, largely due to reduced exposure to sunlight. During the winter months, it's common to leave for work in the dark and return home after sunset, resulting in a significant lack of natural light,” said Aspirus St. Luke’s nurse practitioner Courtney Shaw. 

One of the best ways to combat this condition is by staying active and making sure you get enough light. Try to find an outdoor activity you enjoy, like walking, skiing, or fat-tire biking, and do it regularly during the day. You can also buy a light box or a dawn-simulating lamp and use it within the first hour of waking up to get the most benefits. 

Other healthy lifestyle habits, such as eating a balanced diet and maintaining a regular sleep schedule, can also be beneficial. In some cases, medication and counseling may be necessary to manage the condition effectively. 

Because the timing of the onset of winter-pattern SAD is so predictable, many benefit from starting treatment before the fall to help prevent or reduce symptoms. Talking to your primary care provider is a great place to start when making a plan to do this. 

“People can be hesitant to talk about mental health concerns like SAD, but I want them to know that they don’t have to be,” said Shaw. “Everyone faces struggles at some point, and SAD is just one of them. With proper treatment, we can absolutely manage this condition so you can enjoy life — no matter what season it is.” 

If you’ve noticed changes in your mood or behavior whenever the seasons change, talk to your provider, or find one at www.aspirus.org/find-a-provider. 

Courtney Shaw, APRN, CNP, sees patients at Aspirus St. Luke’s Aspirus St. Luke’s Hermantown Clinic & Urgent Care in Hermantown, Minn.