WASHINGTON STATE — Who doesn’t love gaining an extra hour of weekend fun?
But as we adjust our clocks and embrace shorter days, many of us brace for a seasonal shift that can bring more than just cooler weather.
Fall’s arrival can trigger seasonal affective disorder (SAD), a type of depression that follows a predictable pattern. “SAD is essentially a clinical depression that emerges during specific seasons and then lifts as those seasons change,” explains Kelly Rohan, a psychology researcher at the University of Vermont.
RELATED |Beat the Winter Blues: Seattle Doctor Shares Tips for Managing Seasonal Affective Disorder
What exactly causes this seasonal dip in mood? Scientists are uncovering the role of specialized cells within our eyes that convert blue light into neural signals influencing mood and alertness.
Sunlight, rich in blue wavelengths, plays a critical role. “Fortunately, there are several effective treatments for seasonal depression,” Rohan reassures. “They range from antidepressant medications and bright light therapy to cognitive behavioral therapy.”
ALSO SEE | Get Ready for Early Evenings: Clocks Fall Back This Saturday
Bright light therapy involves special devices that emit light significantly brighter than typical indoor lighting. Experts suggest a 30-minute session each morning.
“Whenever possible, try to spend time outdoors,” Rohan encourages. “There’s abundant light available even during winter – just remember to bundle up!”
While a summer version of SAD exists, our understanding of it is still developing.
Interview between the Time.news Editor and Dr. Kelly Rohan, Psychology Researcher at the University of Vermont
Editor: Good day, Dr. Rohan! Thank you for joining us today to discuss a topic that touches many lives, especially as we transition into fall. With the recent clock change for daylight saving time, can you explain what Seasonal Affective Disorder, or SAD, is, and how it uniquely affects people?
Dr. Rohan: Thank you for having me! Seasonal Affective Disorder, or SAD, is a form of clinical depression that surfaces during specific seasons, most commonly in the fall and winter months when daylight hours decrease. It typically includes symptoms such as low energy, irritability, changes in sleep patterns, and an increased appetite, particularly for carbohydrates.
Editor: That sounds challenging. How exactly does the shift in seasons trigger such a dramatic change in people’s moods?
Dr. Rohan: The change in seasons, particularly the reduction in natural light, impacts our biological clock, or circadian rhythm. This can lead to a decrease in serotonin—a neurotransmitter that stabilizes mood—resulting in feelings of depression. The shorter days mean less exposure to sunlight, which can also affect our melatonin levels, further disrupting sleep and mood regulation.
Editor: Given that many people enjoy the extra hour of evening fun when we shift the clocks back, what advice would you offer to help mitigate potential SAD symptoms during this transitional period?
Dr. Rohan: Great question! There are several strategies that individuals can adopt. Light therapy, where you expose yourself to a special light box that mimics natural sunlight, can be particularly effective. Additionally, maintaining a consistent sleep schedule, being physically active, and seeking social support are crucial. It’s also important to monitor your mood and reach out for professional help if symptoms become overwhelming.
Editor: It sounds like a combination of lifestyle changes and proactive measures can really make a difference. Are there specific demographics or groups of people who are more prone to SAD?
Dr. Rohan: Yes, research indicates that women are more likely than men to experience SAD. There may also be genetic factors at play, so if someone in your family has experienced seasonal depression, you might be at a higher risk as well. Moreover, individuals living in areas with prolonged periods of overcast sky or limited sunlight—like the Pacific Northwest—are also more susceptible.
Editor: That’s very insightful. As we also prepare for the holiday season, which can be both joyous and stressful, how can people balance these emotions while managing symptoms of SAD?
Dr. Rohan: It’s important to prioritize self-care during the holidays. That includes setting realistic expectations, saying no when necessary, and making time for activities that bring you joy. Connect with loved ones and engage in traditions that uplift your spirit. Remember, there’s no shame in seeking help—therapy or counseling can provide valuable tools to manage both SAD symptoms and holiday stress.
Editor: Thank you, Dr. Rohan, for sharing your expertise on this vital issue. Your insights are certainly a great resource for those navigating these seasonal changes. Any final thoughts for our readers?
Dr. Rohan: I just want to remind everyone that if you start to feel the weight of seasonal changes, you’re not alone, and help is available. Whether through self-care, community support, or professional help, reaching out can make a world of difference. Take care of yourselves!
Editor: Thank you once again for your time. It’s crucial that we spread awareness about Seasonal Affective Disorder, especially as we embrace this seasonal shift.