With daylight saving time ending Nov. 1, the days will soon feel even shorter as darkness arrives an hour earlier.
For people prone to seasonal depression, the shift can bring more than just the winter blues.
Dr. Alicia Kaplan, medical director at the Center for Adult Anxiety and OCD at AHN, recently gave a quick rundown of the annually seen condition.
Q: What is seasonal depression? What happens biologically?
A: Seasonal affective disorder, or SAD, is a type of clinical depression that comes on in the fall or winter — when the days get shorter and darker — and remits in the spring or summer. This is called winter depression.
Less common is summer depression, which occurs during the opposite time of year.
Decreased exposure to bright light is a main cause of SAD. There are also genetic predispositions, stress and other biological factors, such as circadian rhythm or biological clock differences, neurotransmitter system influences and sensitivity of the retina to light.
Q: How does it compare with other forms of depression?
A: It is considered a subtype of clinical depression, such as major depressive disorder. It affects one’s social or occupational functioning or causes marked distress. Lack of sunlight is a trigger for SAD.
Q: What are the signs and symptoms of seasonal depression?
A: Patients who experience it have the same predictable symptoms each year. Atypical symptoms of depression, such as lower energy, sluggishness, increased cravings for sweets and carbohydrates, weight gain and sleep changes, are often common. In addition, concentration can decrease and patients can withdraw from others.
Q: How can the seasonal time change contribute to depression?
A: With the seasonal time change, it becomes darker earlier in the afternoon than before. Those who work long hours in the office during the day, for example, have less exposure to outside light.
Q: What time of year does it usually set in for most?
A: There are individual differences in when patients start having symptoms. It is typically when the days get shorter and darker. Some patients can develop it as early as the beginning of September. Others develop it with the change in light or prior to the winter holidays. Even in February, when cloud cover can be problematic, some patients have it the worst.
Q: Who is more susceptible to seasonal depression?
A: SAD is thought to have a genetic predisposition. It runs in families.
Q: How common is it?
A: SAD affects about 5% of the U.S. population. About 10% to 15% have the winter blues, or subthreshold SAD. The winter blues are milder, involve fewer symptoms and do not affect functioning.
Q: How can one prepare for it? What tips, tricks or advice is typically offered to curtail it?
A: Planning activities before the change in season can often be beneficial. Social withdrawal can make it worse, so in addition to scheduling activities, we often use other cognitive behavioral techniques and work on motivation and planning to improve the condition. It’s important to schedule activities to combat the winter blues (subthreshold SAD) or SAD, such as making plans with friends to meet at a restaurant or to exercise, for example.
Letting a close friend or family member know what is going on and asking them to reach out regularly is also important.
Additionally, maximizing natural light at home, such as by opening the blinds or sitting by a window, can be helpful.
And since societal factors like staying in a dark office for long hours can worsen it in vulnerable individuals, it is important to take breaks and get outside when the weather allows — think a brisk walk in the morning. Exercise and stress management in general can help with SAD.
Lastly, while the holidays bring feasts and festivities, getting back to a healthy diet and minimizing alcohol can help with feeling good.
Q: What treatments or therapies might be available in particularly tough cases?
A: Light therapy, cognitive behavioral therapy and medications such as antidepressants are the main treatments for SAD.
Q: What should I watch for to know whether or not seasonal depression has transitioned into something more concerning?
A: It is important to reach out to your mental health professional or primary care physician if you feel that you are experiencing more distress or problems with functioning. SAD is on a spectrum of severity. The 988 Suicide & Crisis Lifeline is available for people experiencing a mental health crisis.