As daylight saving time ends and winter approaches, many people experience seasonal affective disorder (SAD), also known as seasonal depression. The condition can make the colder months difficult, but with the right strategies, its effects can be managed, according to Stephanie Marcello, chief psychologist at Rutgers University Behavioral Health Care.
Marcello explained to Rutgers Today that SAD is a form of depression following a seasonal pattern, most commonly appearing in winter. “When daylight decreases and the temperature drops, some people may experience symptoms that go beyond the common ‘winter blues’ and resemble more of a seasonal depression,” she said.
SAD symptoms mirror those of other types of depression and can include fatigue, sadness, changes in sleep or appetite, weight fluctuations, hopelessness, and loss of interest in activities. “These symptoms can interfere with personal relationships and, for some, be quite disabling,” Marcello said. “Sometimes people can experience thoughts of suicide. Professionals differentiate between depression and SAD by evaluating if you have remission of these symptoms in the spring and summer months.”
To help alleviate symptoms, Marcello recommends spending time outdoors during daylight hours. “Lack of sun exposure is part of what causes SAD, so getting as much sunlight as possible may lessen symptoms,” she said. “Taking a short walk or even sitting near natural sunlight in your home and workplace can be helpful.”
Light therapy is another proven treatment, she noted. “Bright light therapy has a long history of supportive research,” Marcello said. “Some research shows it being effective for up to 85 percent of individuals. We recommend starting light therapy in the fall before the onset of symptoms.”
Cognitive behavioral therapy (CBT) and behavioral activation — techniques that encourage engagement in enjoyable activities and challenge depressive thoughts — are also effective.
Marcello added that lifestyle changes can make a difference. “Get outside, reach out to friends and family, join a support group, eat the right diet, learn relaxation techniques, do things you love and enjoy, even when you don’t feel like it,” she said.
She also noted that antidepressants such as SSRIs may be helpful for some individuals. “Engaging in enjoyable or meaningful activities, even when energy is low, can ‘trick’ the brain into releasing mood-boosting chemicals like dopamine and serotonin,” she said. “Mind-body practices such as yoga, mindfulness, and meditation also reduce stress and improve emotional balance.”
Marcello encouraged anyone struggling with SAD to seek help. “Please don’t suffer in silence,” she said. “SAD has very effective treatments available.”
