What is seasonal affective disorder (SAD)?
Seasonal affective disorder, or SAD, is a type of depression that occurs during the same season each year. It is sometimes called winter depression or seasonal depression.
What are the symptoms of seasonal affective disorder (SAD)?
If you have SAD, you may feel sad, grumpy, or anxious. You may lose interest in your usual activities, or you may gain weight. You may eat more and crave carbohydrates, such as bread and pasta. You may also have trouble concentrating and may sleep more but still feel tired.
How is seasonal affective disorder (SAD) diagnosed?
To diagnose SAD, your doctor will ask if you have been depressed during the same season and gotten better when the seasons changed for at least 2 years in a row. Your doctor may also do a mental health assessment.
How is seasonal affective disorder (SAD) treated?
The main treatment for SAD is light therapy, which is exposure to bright light. Medicines, dawn simulation, and counseling may also help.
How can you care for yourself when you have seasonal affective disorder (SAD)?
- If your doctor recommends light therapy, use it as directed. Your doctor may have you sit or lie down a certain distance from the light. Two common types of light therapy are:
- Bright light treatment. You sit in front of a "light box" for a certain amount of time. This is most often done in the morning. Be sure to read and follow the directions.
- Dawn simulation. This is done while you sleep. A low-intensity light turns on at a set time in the morning before you wake up. It slowly gets brighter.
- Tell your doctor about any conditions you have and medicines you take before you start light therapy.
- Be safe with medicines. Take your medicines exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.
- You may need to try several antidepressant medicines before you find the one that works best for you.
- Don't stop taking antidepressants, even after your symptoms go away. If you continue to take them, it helps prevent depression from coming back.
- Antidepressants may have side effects, but the side effects go away after a while. Talk to your doctor about any side effects or other concerns.
- Get plenty of exercise every day. Go for a walk or jog, ride your bike, or play sports with friends. Try to exercise first thing in the morning during winter. This may help improve your energy level and relieve depression. In bad weather, you can use an indoor treadmill or walk at a mall.
- Eat a healthy, balanced diet to relieve some of the symptoms of SAD.
- Try to spend time outside each day. Natural sunlight, even if hidden by clouds, is helpful for people with SAD.
- Do not use illegal drugs, and limit your use of alcohol.
- Stay active. Try to do the things you usually enjoy, even if you don't feel like doing them.
- Do not make major life decisions when you are depressed. You will make better decisions after you feel better.
- Consider counseling. A counselor can help you understand SAD and may help you prevent symptoms.
Seasonal affective disorder: When to call
Call 911 anytime you think you may need emergency care. For example, call if:
- Someone you know is about to attempt or is attempting suicide.
- You feel you cannot stop from hurting yourself or someone else.
Where to get help 24 hours a day, 7 days a week
If you or someone you know talks about suicide, self-harm, a mental health crisis, a substance use crisis, or any other kind of emotional distress, get help right away. You can:
- Call the Suicide and Crisis Lifeline at 988.
- Call 1-800-273-TALK (1-800-273-8255).
- Text HOME to 741741 to access the Crisis Text Line.
Consider saving these numbers in your phone.
Go to 988lifeline.org for more information or to chat online.
Call your doctor now or seek immediate medical care if:
- You hear voices.
- Someone you know has depression and:
- Starts to give away their possessions.
- Uses illegal drugs or drinks alcohol heavily.
- Talks or writes about death, including writing suicide notes and talking about guns, knives, or pills.
- Starts to spend a lot of time alone.
- Acts very aggressively or suddenly appears calm.
- You feel like hurting yourself, even in small ways.
Watch closely for changes in your health, and be sure to contact your doctor if:
- Your depression does not get better.
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