Seasonal affective disorder: more than just autumn moping

Seasonal affective disorder (SAD) is a type of depression associated with the changing seasons. Symptoms usually appear in autumn, continue through winter and disappear in spring or summer, according to a Medicalxpress article.

Causes of ATS

The exact cause of ATS is unknown, but it is thought that a decrease in sunlight affects levels of serotonin and melatonin, hormones that regulate mood, energy and sleep.

Differences from regular depression

ATS is characterised by its seasonal nature: episodes of depression recur at certain times of the year, most commonly in winter. This allows symptoms to be anticipated and managed effectively.

Who is at risk

People living in northern latitudes with short daylight hours are more susceptible to ATS. It is estimated that about 1 in 20 people in the northern part of the United States may experience symptoms of ATS. The disorder is more common in women and may have a genetic predisposition.

Symptoms to look out for include

• Constant fatigue and decreased energy
• Difficulty concentrating
• Loss of interest in favourite activities and hobbies
• Feelings of hopelessness or worthlessness
• Changes in appetite or weight
• Sleep disturbances (insomnia or excessive sleepiness)
• Suicidal thoughts

Treatment methods

Light therapy

Using a 10,000 lux light box for 20-30 minutes each morning can reduce symptoms in about half of patients. It is important to consult a doctor for the correct choice of device and therapy regimen.

Medication treatment

Antidepressants prescribed by a specialist can be an effective treatment for ATS.

Physical activity

Regular exercise (at least 20 minutes three times a week) can increase serotonin levels and improve mood. Exercise outdoors during the daytime enhances the effects.

Cognitive behavioural therapy (CBT)

CBT helps to recognise and change negative thoughts and behavioural patterns associated with depression.

Tips for prevention and symptom management

• Be active: Physical activity helps reduce stress and anxiety.
• Spend time outdoors: Take 15-20 minutes daily to walk in sunlight.
• Lighten the room: Open the curtains and sit closer to the window.
• Getenough sleep: Aim for 7-9 hours of sleep, go to bed and get up at the same time.
• Maintain social connections: Socialise with loved ones, don't isolate yourself.
• Take care of yourself: Eat right, avoid alcohol and drugs, practice relaxation and meditation.

If you have a history of ATS, talk to your doctor about an action plan to keep your mood up during the winter months.