A Guide to Navigating Mood Depletions Amidst Diminishing Daylight
As the daylight dissipates, it is normal to get a bit sad. The question is, are you experiencing SAD?
Seasonal Affective Disorder (SAD), also called seasonal depression, is a condition marked by lower moods and motivation during different seasons, particularly the darker, winter months.
The conclusion of daylight savings, despite being clearly demarcated on our calendars, always feels jarring. The abrasive winds and chillier climate is one thing, but the sun setting at 4:30 pm? That feels ridiculous, and even a bit cruel.
I think it is important to find comedy in most situations, and as someone who has struggled with seasonal depression, it is hilarious that the disorder’s acronym is SAD. Because, well, yes! I am indeed sad. This diagnostic appellation is impeccably apt, but the disorder is far more complex than a three letter acronym.
The symptoms of seasonal depression mirror that of a typical depressive diagnosis: fatigue, depleted and sad mood, anhedonia (loss of pleasure in things that were once enjoyable), feelings of hopelessness, difficulty concentrating, and increased need for sleep.
Although widely recognized, SAD is not its own standalone condition in the Diagnostic and Statistical Manual of Mental Disorders. The DSM-V, the handbook that serves as the “bible” of contemporary psychiatric diagnoses, classifies SAD as a subtype of both major depressive disorder (MDD) and bipolar disorder (BD).
The etiology of this condition is multifaceted, labyrinthine, and largely influenced by shifts in our circadian rhythms, which function as a sort of biological clock that tells our bodies when it is time to sleep or wake, and is governed predominately by melatonin. The release of melatonin, an endogenous hormone produced in the brain’s pineal gland, is associated with sleep. (This is why those melatonin sleep gummies are so helpful for getting you to bed.) Melatonin circulates through the endocrine, or hormonal, system and responds to darkness by ushering in a wave of sleepiness.
Simply put, a considerable decrease in daylight, as occurs in the post-daylight savings winter months, is a disruption to the body’s circadian rhythms. This change causes an increase of melatonin that leads to us feeling more fatigued. So, if you feel like it is harder to wake up during these winter months, or you just can’t get enough sleep, this may be the result of your body’s natural physiological processes—not laziness or a lack of motivation.
SAD is also associated with various neurotransmitters, chemicals in the body that carry signals from one nerve cell to another, particularly serotonin, dopamine, and norepinephrine.
Serotonin is largely known for its mood stabilizing effects and is linked to memory, social behavior, appetite, sleep, and more. Selective serotonin reuptake inhibitors (SSRIs) are a class of drugs well known for treating anxiety and depression. These medications hinder the reabsorption of serotonin after the initial nerve impulse to boost available levels of the neurotransmitter. Increased levels of serotonin can improve communication between brain cells and in turn ameliorate depressed and anxious moods.
One study found that during the winter months, people with SAD had five percent more SERT, a protein that aids in serotonin transport, when compared to the summer season. Higher SERT levels lead to lower serotonin activity, which in turn causes depressed feelings. Additionally, the winter months correlate with less outdoor activity, less sunlight, and thus less Vitamin D. Vitamin D is thought to play an important role in the production of serotonin and deficiencies have been associated with depressive disorders.
Dopamine is the paramount neurotransmitter in the brain’s reward system and is associated with pleasure and positive reinforcement. When something makes us feel good, dopamine tells us to get more of it; this is why dopamine is linked so closely with addiction. Serious disruptions in dopamine levels can lead to conditions like schizophrenia, where the neurotransmitter is severely elevated. Low levels of dopamine are implicated with a lack of motivation, lethargy, anxiety, depression, and sleep problems.
Additionally, SAD is associated with norepinephrine. As a hormone, norepinephrine is released in the adrenal medulla, and combines with dopamine in response to stress. As a neurotransmitter, like serotonin and dopamine, norepinephrine is made within the nerve axons. When the nerve cell receives a strong enough impulse, it triggers the release of the appropriate neurotransmitter. The combination of norepinephrine and dopamine is associated with focus and problem solving; attention deficit hyperactivity disorder (ADHD) is linked to lower amounts of norepinephrine. If one is experiencing low levels of norepinephrine in conjunction with decreased serotonin, this can impact one’s mood in a depressive fashion.
So, when daylight decreases, it causes complex shifts in both our neurochemistry and endocrine systems. If the shorter days and subsiding sunlight has you feeling a bit off-kilter, know that you aren’t making things up. While these changes are technically “all in your head,” the inner workings of your mind, its chemicals, hormones, and nerve impulses dictate everything about your life, perception, and experiences. Everything from breathing, emotional responses, digestion, and so much more are governed by our nervous systems.
On the note of hunger and digestion—it may be more than just the holiday spirit that is making you crave yummy baked goods and sweet treats. Craving and consuming more carbohydrates is also a symptom of SAD. Eating sugar can cause a momentary uptick in dopamine, leading to feelings of pleasure, and consuming more carbohydrates can lead to a similar, fleeting increase in serotonin.
(Let’s kindly and compassionately remember that there is nothing wrong with packing on a few extra pounds, regardless of the season, but especially during these dark months. We love to see bears getting bigger in preparation for their hibernations, so don’t get down on yourself if you happen to gain some winter weight. Your body might simply be searching for a gastronomic pick me up.)
I know it can be tempting to bundle up and close out the rest of the world as bears do (especially if you have the comfort of your favorite sweet treat), but don’t forget to come out of your den. Your people need you, and you need them. It’s also of paramount importance to remember that you are not alone.
It is estimated that around five percent of people in the United States experience SAD within a given year. Those most at risk for developing SAD are women, particularly young women, living far from the equator. As a college student living in Boston, this does not surprise me.
Moving to Boston and becoming immersed in the realities of a New England winter was a rude awakening that definitely granted me a deeper understanding of just how seasonally affected I could be. While my California spirit was shocked and I perhaps felt as though I was unearthing a new emotional experience, the SAD diagnosis has been around for decades.
The disorder was first conceptualized in the 1980s by psychiatrist Norman Rosenthal after he moved from South Africa to Maryland. His migration sparked seasonal mood shifts and he soon discovered that many people were also experiencing the same kind of psychological changes and physiological disruptions. (I wonder if Rosenthal prioritized a sense of humor when he helped devise the diagnostic label… SAD is so spot on that it almost seems satirical).
Since the disorder’s impetus, Bright Light Therapy (BLT—no, not the sandwich) has been an effective form of treatment. Light therapy is also being researched for its therapeutic utility for bipolar disorders, ADHD, and eating disorders. Rosenthal, now 75, adorns his home with a plethora of different lights that one might call “happy lamps,” to help him combat his own SAD. (He also engages in daily mindfulness practices and social engagements—things we should all try to do.)
Standard BLT involves sitting in front of a light source with approximately 10,000 lux for around 30 minutes, ideally at the very start of the day. Normal indoor lights typically clock in somewhere around 500 lux, whereas direct sunlight can go up to 100,000. (For all my skincare conscious and sunscreen loving readers, SAD lamps are made to create as little UV as possible, so the typical harms of the sun’s rays are not a threat.)
The idea is straightforward: there’s less light outside, so let’s brighten things up indoors. Other forms of treatment for SAD include antidepressants, but BLT has significantly fewer side effects and essentially no risk. Numerous studies, many conducted by Rosenthal himself, support the efficacy of light therapy for SAD. As with many things, however, we need more research and studies with larger sample sizes.
A 2015 report found that light therapy and more traditional cognitive-behavioral therapy (CBT) were both incredibly helpful for reducing the depressive symptoms of SAD patients. Those prescribed BLT were more likely to continue treatment than those receiving CBT, suggesting that light therapy may be more accessible or easily integrated into people’s lives.
Lights for SAD are easy to come by with a quick Google search, most between $40 and $100. A single, non-invasive investment could prove incredibly helpful for anyone struggling with seasonal depression. If you are planning on purchasing a “happy lamp,” make sure that it has the appropriate lux level and that you are prepared to use it correctly. Here is a good, quick guide to choosing and using a light for SAD. (TLDR: make sure it is a specialized product for SAD, has a light intensity of 10,000 lux, that you use it right when you wake up for around half an hour, place it one-two feet away from you, and keep your eyes open, but not directly blinded. But PLEASE, talk to your doctor first!)
And listen—I’m not making a commission, so I don’t have a singular product recommendation for you, but I can confidently say that my SAD lamp makes me incredibly happy. My bright light source looks like an ordinary desk lamp and is situated conveniently on my desk. Even if we cast aside the potential mood benefits, it is perfect for makeup lighting and any getting-ready-routine.
My immediate move upon waking up is to leap toward luminosity. The intense levels of lux feels like a defibrillator for my circadian rhythm. I am jolted awake, sometimes begrudgingly, by the fabricated fluorescence. Growing up, my mom had her own bright light; my family (myself definitely included) teased her about her “football stadium light” set up and I would melodramatically moan that I was being blinded anytime I walked by.
When I moved to Boston, my mother very generously gifted me my own bright light—the perfect gift from one seasonally affected person to another. (Realizing that my mom was right is a mainstay of young adulthood). I now have the personal pleasure of blinding any guests that come into my dwelling. On a daily basis, my intentional landscape of lumens illuminates my path to my Nespresso machine (a five foot journey that can be treacherous in the dark).
I think it is important to give ourselves grace, and maybe an extra dose of caffeine, during this time. The seasons are undoubtedly shifting and it seems only natural that our moods would do the same. Of course, mental distress is not something to romanticize and it is integral to seek out help when you are struggling. Simultaneously, I think we owe ourselves a similar sort of appreciation we have for the seasons. Winter may not be your favorite, but can you deny the beauty of the fall foliage? You might detest the frigid slush of early spring, but don’t you love the fresh blooms of May?
We are all different—each with our own unique chemical compositions, preferences, needs, and opinions—but we cannot deny the fact that, just like the seasons, we are all always changing. Transitions can be tumultuous, there is no doubt about that. A part of me misses the late summer nights, but I am learning to cultivate a deeper appreciation for the current Now.
I spend my mornings nestled in my bay-window-framed room, cozied up with my feet defrosting on the furnace, and sipping my double espresso—all while perched in front of my intensely luminous lamp. My evenings conclude much earlier than they did a few months ago, and I see no issue with a 5:30 pm dinner or being tucked in by nine o’clock.
My routine, circadian rhythm, moods, thoughts, and emotions have all metamorphosed, to some extent, from their states in previous seasons. I believe this is true for all individuals, regardless of how stable or static you think you may be. The inescapable omnipresence of change is nothing to be feared, but rather a reality to appreciate. In order to relish in the present moment, to appreciate it for the gift that it is, you need to meet yourself exactly where you are—because that is exactly where you are supposed to be. Allow yourself to adapt and evolve with the seasons.
So, while our days continue to grow shorter, and my circadian rhythm craves new kinds of comfort, I will continue to increase my caffeine intake and methodically stun myself with my manufactured sunlight.
(This article is not medical or psychological advice. If you are struggling or have questions about your mental health, seek insight from qualified professionals.)