Understanding the Seasonal Impact on Our Moods

Recently, I was interviewed by a local cable station to discuss Seasonal Affective Disorder (SAD). This brief paper summarizes that interview.

It was first noted in 1845 that some people had rather dramatic mood swings during the winter months. The culprit seemed to be the decrease in exposure to sunlight. By the 1980s the term “seasonal affective disorder” (SAD) had been coined as more reports of depression seemed to arise during the months of January and February. Interestingly, when these same people had extensive exposure (up to 4 hours per day) to certain types of artificial light, their mood improved.

SAD manifests itself with a myriad of depressive symptoms ranging from:

Decrease in sleep
Disturbance in appetite
Diminished energy
Change in mood (sad, irritable, easily perturbed)
Decline in concentration
Anhedonia (lack of any joy in life)

However, SAD seems to present cyclically with the most intense period being from December through February and then seems to remit of its own somewhere in March-April-May.

Now, before every one starts to diagnose themselves, it is important to remember that many, if not most of us, have episodes where we may experience some, if not all, of aforementioned symptoms… especially during the winter months. To qualify for a mood or affective disorder, these symptoms must: 1) be experienced for some significant duration; and 2) be of an intensity whereby they interfere with one’s ability to perform usual and regular responsibilities.

As I discussed in the cable piece, we must remember that the winter months bring with them many more variables than just a decrease in light. Post holiday let down, greater financial obligations, increased demands at work, cold weather, less activity, less time spent out of doors, less vacation, difficulty commuting, increased vulnerability to flu and other types of illnesses. So, while it is easy to think of it as being related to the lack of light (which could be a factor) this may only be one component of the seasonal impact.

In addition, one should look at whether there is a predisposition to mood disorders in one’s extended family. What has been discovered in recent years is that disorders of any type tend to run in families. Be it diabetes, cholesterol, certain cancers, alcoholism or depression, we are all influenced by our genes.

For people who do have SAD, purchasing and sitting for 2-4 hours under special lights, may help. However, for most, it is difficult to find the time to do that. What has been ascertained is the same benefit can be derived by taking a brisk winter walk for an hour (increased light, exercise and perhaps a distraction from stressors). Or, antidepressant medication seems to provide the same mitigation of symptoms. People should make efforts to open blinds and turn on lights to gain as much outdoor light as possible. Try to get some regular exercise. Try to find some time to meditate (perhaps sitting in front of the lights has that effect on people).

Feel free to get more information by googling seasonal affective disorder or SAD.