Did you know that there’s a type of depression that’s associated with seasonal changes? SAD also known as Seasonal Affective Disorder causes depression symptoms around winter. Many people take it lightly and think it’s just winter blues.

However, research suggests that this is a condition that may require treatment through medication or psychotherapy. Don’t brush off the sad feelings you feel in winter. Read on to learn what SAD is and how to beat feeling down this winter.

Causes of SAD

According to research there isn’t a specific known cause for SAD. Theories suggest that the lack of sunlight can trigger the condition. Other common theories suggest the following causes:

Brain Chemical Imbalance

There are brain chemicals that send communication between your nerves. These chemicals are known as neurotransmitters and have serotonin which is the hormone responsible for making you feel happy. Serotonin levels are regulated by sunlight and the lack of sunlight in winter puts you at risk of a brain chemical imbalance that triggers SAD symptoms.

Biological Clock Changes

Your biological clock is an internal mechanism that regulates your hormones, mood and sleeping patterns. Reduced sunlight exposure can shift your biological clock. As a result, you could be at risk of being unable to adjust to the changes in daylight length.

Overproduction of Melatonin

Your brain produces a hormone known as Melatonin in response to darkness to alert your biological clock that it’s time to sleep. Melatonin affects your mood and sleeping patterns. The shorter days in winter can trigger an overproduction of this hormone which can lead to an imbalance in your sleeping schedule resulting in you feeling sluggish and tired most of the time.

Lack of Vitamin D

Evidence shows that vitamin D can affect your mood and sleep regulation. Your body can’t produce vitamin D and relies on sunlight and supplements to ensure you receive recommended levels of it. Less sun in winter can affect the amount of vitamin D that you get which disturbs your mood and sleeping patterns.

Symptoms of SAD

If you commonly have negative thoughts about the winter, you shouldn’t diagnose yourself. There may be another reason for your seasonal depression. You should consider professional help if you consistently show the following symptoms:

How to Beat SAD Feelings?

You can’t prevent seasonal depression, but you can manage it and ensure it doesn’t worsen. Professional help ensures you have various treatment options available to you. If you notice any changes to your mood and behaviour when seasons start to get colder, you should consider seeing a therapist.

The following are treatment options that can be used in combination to help you manage SAD symptoms:

• Light therapy or phototherapy uses a special lamp to regulate your brain chemical imbalance.
• Medication can be recommended alongside light therapy.
• Cognitive behavioural therapy to help you understand your underlying triggers to learn healthier habits and thinking patterns when the weather changes.

• Adding vitamin D supplements to your diet.
• Spending more time outdoors to get sunlight.