East Central Reporter

Many people experience a drop in mood during the winter months, a phenomenon linked to seasonal affective disorder (SAD). This condition is recognized as a clinical form of depression and affects around 10 million Americans. SAD is most commonly associated with fall and winter, when there is less sunlight.

The end of daylight savings time on November 2 results in more morning light but less light in the evening. This shift can trigger symptoms for those affected by SAD, which include low energy or fatigue, feeling depressed most of the day, trouble sleeping or oversleeping, changes in appetite, difficulty concentrating, and loss of interest in usual activities.

It is important to distinguish between SAD and milder conditions such as the “winter blues” or “holiday blues.” While these milder forms involve temporary feelings of sadness or stress during colder months or holidays, SAD involves more severe symptoms that can disrupt daily life for extended periods.

Johns Hopkins Medicine notes that shorter days and reduced sunlight may cause chemical changes in the brain. Increased melatonin production during darker periods could contribute to SAD symptoms.

Once diagnosed by a medical professional, several strategies recommended by the Cleveland Clinic may help manage or prevent SAD from returning. These include using special therapy lights that mimic natural sunlight—though it’s advised to consult a healthcare provider before starting this treatment if you have certain health conditions. Spending time outdoors daily can also be beneficial even when it’s cloudy.

Other suggestions include eating healthy meals while avoiding sugary and flour-based foods, exercising at least three times per week for 30 minutes each session, staying socially active with friends and regular activities, seeking help from mental health professionals if needed, and discussing medication options with your healthcare provider.

If you suspect you may have SAD, it is important not to ignore your symptoms. Consult a healthcare provider to rule out other conditions and discuss appropriate treatment options.