Seasonal Affective Disorder
Understanding Seasonal Affective Disorder in Alaska
Seasonal Affective Disorder (SAD) is a form of depression tied to the changing seasons. It typically appears in late fall and winter and lifts in spring. The DSM-5 classifies it as a major depressive disorder "with seasonal pattern," rather than its own separate diagnosis. Reduced sunlight disrupts our circadian rhythms, lowers serotonin activity, and increases melatonin production, and is thought to be the main driver of SAD.
Alaskans understand the difficulties of long, harsh winters. For some Alaskans, the winters pass in a flurry of outdoor adventure. Other Alaskans feel solar-powered and therefore depleted during the long winters. Alaska's extreme seasonal light variation makes SAD an especially common problem.
Common symptoms of SAD include:
Low energy and oversleeping
Carbohydrate cravings and weight gain
Trouble concentrating
Withdrawal from friends and family
In severe cases, suicidal thoughts
The clearest sign of SAD is a pattern of feeling noticeably more depressed, tired, or unmotivated each fall and winter, then improving each spring and summer, for at least two years in a row. A mental health professional can help confirm this pattern and rule out other causes.
Treatment options:
Lifestyle changes. Maximizing outdoor light exposure and regular physical activity can meaningfully uplift mood.
Light therapy. Using a 10,000 lux light box for 20 - 30 minutes within the first hour of waking up in the morning can help regulate your circadian rhythm, easing the symptoms of SAD. More information about light boxes can be found here and wirecutter recommendations for light boxes can be found here.
Psychotherapy. Psychotherapy can help people at any severity level, but is especially valuable for those with recurring or more intense symptoms, or when light therapy and medication are insufficient. Cognitive Behavioral Therapy, has strong research support; benefits can last into future winters, as this approach teaches coping strategies.
Medication. For people with Seasonal Affective Disorder, medication alone is rarely sufficient, but it provides a real boost, and in combination with light therapy, lifestyle changes, and psychotherapy it can produce meaningful improvement.
Want help? We offer both psychotherapy and psychiatric services.