Not Just the Winter Blues: Recognizing Seasonal Affective Disorder (SAD)

Oklahoma gets an average of 187 hours of sunlight in November, compared to 357 hours in July! This isn’t just a fun trivia question. It’s a statistic that’s closely tied to your mood. When the days get shorter and the temperatures drop, you might notice your energy dips and your mood shifts. 

It’s normal to feel a little sluggish in winter, but if your sadness, fatigue, or loss of motivation seem to hit every year around the same time, it could be more than just the winter blues. You may be experiencing seasonal affective disorder (SAD), a form of depression that typically occurs during the colder, darker months. 

At Grassroots Healthcare in Tulsa, Oklahoma, Melita Tate, MD, believes understanding the signs of SAD is your first step to feeling like yourself again. Read on to learn more about this condition and how to spot the earliest warning signs.

What is SAD?

SAD is a type of depression tied to seasonal shifts. Depending on when your symptoms start, you may have either winter-onset SAD or summer-onset SAD.

Winter-onset SAD is more common. But what causes that to happen? Researchers believe that reduced sunlight exposure disrupts your body’s internal clock and affects serotonin and melatonin levels. 

SAD is more common in women, people living in northern climates with long winters and limited daylight, those with a family or personal history of depression, and people who spend a lot of time indoors or get little sunlight exposure.

Common signs of SAD

SAD can look a lot like depression, but it’s tied to seasonal changes. Common symptoms of winter-onset SAD include:

• Persistent sadness (or even just feeling low)
• Fatigue 
• Difficulty concentrating or completing tasks
• Sleeping more than usual (hypersomnia)
• Cravings for carbohydrates 
• Loss of interest in activities you usually enjoy
• Feelings of hopelessness or worthlessness

Summer-onset symptoms are similar, but may include insomnia, anxiety, and restlessness.

What to do if you spot the signs of SAD

If these symptoms last for weeks and return year after year, it’s important to talk with Dr. Tate.

You don’t have to wait for spring to feel better, especially if these symptoms are impacting your work, relationships, or sense of wellness.

Ways to feel better

Dr. Tate listens carefully to your symptoms and may diagnose SAD through a comprehensive evaluation that includes your medical history, mood patterns, and sometimes lab work to rule out other causes like hormone imbalances. 

She can then recommend personalized therapies to help you feel like yourself again. Therapy recommendations may include:

1. Light therapy

Light therapy boxes mimic natural sunlight and can help regulate your body’s circadian rhythm. Many people find that using a 10,000-lux light box for about 20–30 minutes within the first hour of waking in the morning helps their SAD symptoms.

2. Go for a walk outside

Regular physical activity, especially outdoor exercise, can boost your endorphins and serotonin levels. Even a brisk walk during daylight hours can make a big difference.

3. Refine your diet

What you eat affects your brain health. Nourish your body with whole foods rich in omega-3s, lean protein, fruits, and vegetables to help stabilize your energy and mood. 

Avoid too much sugar and processed foods because these can cause crashes and fatigue.

4. Check vitamin D levels

Low vitamin D levels are common in winter and may worsen SAD symptoms. We can check your levels and recommend supplements if needed.

5. Therapy

Talking with a therapist can help you develop coping strategies and manage negative thoughts. 

6. Medication

In some cases, Dr. Tate may recommend medication, such as an antidepressant or even hormone therapy. (Hormone imbalance can contribute to depression.)

A whole-person approach to mental health

At Grassroots Healthcare, we take a whole-person approach to emotional wellness. Our team can help identify what’s driving your symptoms and create a plan that supports your mind and body through the seasons. Call or click to schedule an appointment today.