By Danielle Castle, APRN-CNP, Carey Medical Center

An estimated 10 million Americans suffer from seasonal affective disorder (SAD), a condition that can significantly impact daily life, mood and overall well-being. Winter-patterned SAD is more common due to shorter daylight hours. Therefore, this disorder is especially prevalent in individuals living in northern regions, where daylight is limited for extended periods and is less common in those residing in sunnier climates such as Florida. 

Research proposes that sunlight affects our levels of molecules that help maintain normal serotonin levels. Those with SAD are shown to have lower levels of serotonin, which helps to regulate mood. Lower serotonin levels can lead to feelings of sadness, anxiety and emotional exhaustion. It is also believed that melatonin levels, which regulate sleep-wake cycles, are increased in those with SAD during the winter months, causing increased sleepiness. These changes to our melatonin and serotonin levels disrupt our daily routines, leading to changes in mood and sleep. 

SAD is more prevalent amongst those with other mental health disorders or those with a family history, but it can affect those without these risk factors. In fact, SAD can affect anyone, regardless of their background or mental health history.

Symptoms of SAD may include persistent sad or anxious mood, decreased energy, fatigue, feeling hopeless, irritable, or feelings of guilt or loss of interest in activities or hobbies, among others. To help reduce symptoms of SAD, I recommend increasing your exposure to sunlight during daylight hours by opening blinds, sitting by a window or going outside. This can be helpful in improving your Vitamin D and serotonin levels.  

Other steps, such as modifying lifestyle choices, can also help combat SAD. Some of these tactics include exercising (with the approval of your healthcare provider), as this will help to release endorphins which will in turn improve mood; eating a healthy, well-balanced diet with fruits, vegetables, whole grains and lean meats; enjoying time with friends and family and planning fun activities with them; and setting a good sleep routine. 

Consider speaking with your healthcare provider to determine a proper, individualized treatment plan, if necessary. A seasonal affective disorder treatment plan may consist of light therapy, psychotherapy, antidepressant medication and vitamin D. 

Never hesitate to reach out if you struggle with SAD. It is important to seek support rather than trying to cope alone. Speaking with a healthcare provider can help determine the best course of action for managing symptoms and improving overall well-being. 

Also, prioritizing self-care, staying connected with loved ones and making small yet meaningful lifestyle changes can have a significant impact on reducing the effects of SAD.