An anonymous person who lives with seasonal affective disorder says every spring, “I endured the winter and came out alive.”
In December, at 4:30 p.m., Seattle has already slipped into darkness, even before most people leave work. They may want to walk in the park, but the short daylight doesn’t allow it. It’s as if the darkness says, “It’s time to go back home and get ready for sleep.” The remaining daylight is neither bright nor cheerful; it is rainy and cloudy. That may be why people often decline invitations to meet friends, saying, “Sorry, I want to stay home and rest. Even though I sleep at night, I’ve been feeling sleepy lately.”
For some, autumn and winter trigger serious seasonal affective disorder, or SAD. It is a type of depression linked to seasonal changes and reduced sunlight. According to the American Psychiatric Association, about 5% of people in the United States experience SAD.
Reduced daylight and gloomy weather in the colder months limit exposure to sunlight and disrupt the balance between serotonin and melatonin, the hormones that regulate the sleep-wake cycle.
Sunlight boosts serotonin, which promotes wakefulness and positive mood. Melatonin, often called the sleep hormone, increases in darkness and helps people fall asleep.
During autumn and winter, serotonin levels decrease while melatonin levels increase. These hormonal changes can lead to SAD.
Cassandra Castro, a psychiatric nurse practitioner, shared some guidance on recognizing and addressing it.
What early-warning signs should people watch for?
Castro: “I think warning signs would be sleeping more than usual, feeling exhausted after sleep, changes in appetite, social isolation, and so on. They can also be found on an evaluation called the PHQ-9. Medical experts don’t treat SAD differently from regular depression because the signs and symptoms can be very similar, even though the onset and how frequently it happens can be a little different.”
What lifestyle change makes the biggest difference in relieving the symptoms?
Castro: “Lifestyle changes are difficult, but I would say eating a well-balanced diet with enough protein and vegetables can be helpful. Exercise is one of the biggest things medical professionals encourage if someone is experiencing depressive or anxious symptoms.”
You said lifestyle changes are difficult. Do you think medical treatment is necessary?
Castro: “I would say that if anyone wonders whether they are experiencing depression, anxiety or SAD, they should absolutely get evaluated by a health care professional. It’s better to at least get an evaluation, talk to someone about how they’re feeling, and see what’s going on.”
Could waiting for winter to end be a solution for SAD?
Castro: “For some people, that’s true, but for many people, it’s not. Some people experience depression only in the winter, due to less sunshine and other factors. But anyone at any time can experience depression that doesn’t go away. Waiting for winter to end might be a dangerous way to think. I always encourage people to get evaluated because it may not be just SAD.”
Mental health challenges extend far beyond depression or anxiety. They can shape how people perceive the world and strain relationships. Preventing SAD may help keep someone from slipping into a tunnel with no light at the end.
Maya was born and raised in South Korea and is an international student at North Seattle College, majoring in pre-nursing. She loves drawing, Mariners, and delicious food, and enjoys sharing useful information with others — from restaurant reviews to helpful tips for Seattle College students. As a staff writer, she deeply understands the power and importance of sentences, so she hopes that every student can make the most of their campus life and receive positive energy by reading the Seattle Collegian’s articles.
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