In winter, less exposure to sunlight reduces serotonin production, affecting mood, appetite and sleep. Prolonged darkness increases melatonin, causing drowsiness and listlessness. Lack of sunlight can also alter the circadian rhythm, which regulates the sleep-wake cycle, causing sleep problems and depression, while the decrease in vitamin D favors the state of melancholy and sadness. Alexandra Sabal, psychologist of our clinic, provides us with valuable information about this disorder and how to deal with it.

How to recognize Seasonal Affective Disorder?

The symptoms of SAD are similar to those of other forms of depression: persistent feelings of sadness, hopelessness, emptiness, irritability, loss of interest, fatigue, tiredness, lack of energy, sleep problems (such as oversleeping or insomnia), changes in appetite, difficulty concentrating and making decisions, as well as social isolation and less interaction with other people.

What does the treatment consist of?

The treatment of SAD is varied. Light therapy is helpful, as it exposes the person to a bright light box to compensate for the lack of sunlight. Cognitive-behavioral therapy is ideal for changing negative thoughts, and medications can be effective for some patients, as can vitamin D supplements. In addition, regular exercise can improve mood and reduce symptoms of depression.

What can we do to cope with Seasonal Affective Disorder?

It is understandable that some people feel embarrassed about having this disorder. However, it is important to remember that this condition is common and treatable. Our specialist offers some guidelines for managing these feelings:

• Educate yourself. Educate yourself about this disorder. You will become aware that it affects many people in the world and you are not alone.
• Talk to others. Share your experience with friends, family or a support group.
• Seek professional counseling. A therapist or counselor can offer you a safe space to talk about your emotions and help you develop strategies.
• Normalize this condition. Recognizing that many people experience SAD and that it is a normal response to decreased sunlight will encourage you.
• Take care of yourself. Practicing self-care can improve your mood and self-esteem.
• Focus on the positive. Focus on the things you can do to feel better and the positive aspects of your life.
• Be kind to yourself. Practice self-compassion and remember that it’s okay to ask for help.

Alexandra Sabal
Psychologist at Clínica Ricardo Palma