Seasonal Affective Disorder Pt.2: Who suffers, why, and what can be done?

In our last post, we explained seasonal affective disorder and its key symptoms. We discussed what happens in the brain of someone experiencing the condition. Today, we’re going to investigate why some of us are more susceptible to SAD and give some useful tips on how to manage it. 

What makes a person likely to experience SAD?

Although the exact cause of seasonal affective disorder is not fully understood, we explored last week the three key things that happen in the brains of SAD sufferers. Here we discussed how levels of light affect the production of melatonin causing drowsiness and could mean reduced levels of the feel-good chemical serotonin. Lower light levels can also influence the delicate balance of the limbic system that controls our emotions, and lead to reduced amounts of vitamin D. 

Following on from that, those more susceptible to SAD are likely to be affected by one or more of the following three categories:

1. Living in a lower light area. Studies have shown that the rates of SAD are higher in locations farther from the equator such as Scandinavia, where there are fewer daylight hours during the colder winter months. 

2. Biological differences. Reduced amounts of serotonin and melatonin are not only caused by lower light levels, but are also influenced by biological factors, meaning some of us naturally produce less of them, especially during winter. Additionally, those with existing mood disorders are likely at a higher risk of experiencing SAD.

3. Genetic factors. Some research has suggested that there may be a genetic component involved in how each person’s individual brain responds to seasonal and light level changes. Mental health conditions can have a genetic element, affecting more than one member of a family.

It’s not all doom and gloom: how to treat SAD

SAD isn’t a pleasant experience, but luckily, there are plenty of proven strategies and treatments that can help people find relief. These include:

• Lifestyle modifications: spending as much time outdoors in the light hours of the day as possible, getting regular exercise, and practicing mindfulness and meditation is a great first step.

• Light therapy: Sometimes referred to as phototherapy, this treatment involves sitting near a light box designed to mimic the light from the sun. This helps boost production of those all-important hormones and reset the circadian rhythm. 

• CBT: A specific type of cognitive behavioral therapy known as CBT-SAD can help people challenge negative patterns of thought and create daily coping strategies. 

• Medical treatments: In some cases, there may be an argument for the use of SSRIs, or serotonin reuptake inhibitors, antidepressant medications that help increase serotonin levels in the brain. 

Often a holistic combination of treatments is the best approach, so if you suffer from SAD, don’t give up hope!