Feeling blue, low-energy or off during this time of year? Although the transition to standard time is generally considered more aligned with the body’s natural circadian rhythms, the shorter days leading into winter can still affect mood, productivity and overall mental well-being.
According to Stephen Thomas, Ph.D., associate professor of psychiatry and behavioral neurobiology at the University of Alabama at Birmingham, this is not an uncommon or unique experience due to the length of days becoming shorter and the overall decrease of sunlight, which can heighten risk of experiencing seasonal affective disorder.
According to the American Psychological Association, six out of every 100 people in the United States experience SAD and around 41 percent of people report that their mood worsens during the winter season.
What is seasonal affective disorder?
SAD is considered a subtype of major depressive disorder associated with how one’s body and mind react to seasonal changes, with psychological patterns linked to the winter and summer seasons. Summer-pattern SAD is generally considered less common in comparison to winter, as the transition to longer and brighter days is less harsh on the body’s circadian rhythm.
“Symptoms differ from person to person but can involve feeling down or depressed, lack of motivation or interest in activities they would typically enjoy, lack of energy, and changes in appetite or sleep,” Thomas said. “Some people will also describe being more irritable than sad. If these symptoms impact quality of life or there are thoughts of wanting to harm oneself or others, that is the time to seek help. Although, I would tell someone to seek help even if the symptoms are relatively mild because there are behavioral approaches that can make a big difference and prevent mild symptoms from worsening.”
Oftentimes, SAD is stigmatized and misunderstood because many individuals do not recognize the biological, psychological and behavioral factors that contribute to the condition. SAD is far more complex than the common misconception that it is simply feeling sad because of colder weather or shorter days.
As clocks fall back to standard time on Sunday, Nov. 1, at 2 a.m. local time, Thomas says it is important to understand that mood changes during the winter months are driven primarily by reduced daylight exposure and the length of the day rather than the time change itself.
Darker days lower the production of serotonin in the brain, which controls our mood and happiness. Inherently, the body and brain are mirroring the external environment, resulting in a feeling of gloominess.
“We are able to identify both biological and behavioral explanations for SAD. There is a biological underpinning as the days get shorter heading into fall and winter and, as a result, people are often exposed to less light,” Thomas said. “Light is so important for many things, including sleep, mood and cognition. It is not surprising that some people experience mood changes in winter months. Physical activity can also play a major role in sleep, mood and cognition, and most people are less physically active in winter months.”
Who does seasonal affective disorder impact?
Thomas explains that the length of the day in the Southeast during summer months, irrespective of daylight saving time versus standard time, is nearly 14.5 hours, in comparison to the length of the day during winter being just under 10 hours. That said, there is a more than four-hour difference in the amount of light we receive from the summer to winter solstice. This difference is even more extreme in higher latitudes, resulting in geographic location becoming a meaningful factor to consider as well.
“People living in a higher latitude are likely more at risk for SAD because there is a bigger difference in the length of day from summer to winter. For example, in Bangor, Maine, the length of the day in the summer is 15.5 hours versus 8.75 hours in the winter, which is a nearly seven-hour difference,” Thomas said.
It is important to note that individuals of all ages, genders or other demographic factors can be at risk of experiencing SAD at some point to varying degrees; however, specific susceptibility variables can contribute to an increased risk.
For example, individuals who work routine shifts or have demanding schedules may experience feelings of a loss in productivity or structure to their daily patterns.
“The general recommendation for shift workers is to try to keep a consistent schedule on workdays and off days if at all possible. Flipping back and forth while sleeping at night and trying to sleep during the day is always challenging, and there are some strategies to mitigate these effects,” Thomas said. “Shift work itself is far more harmful than seasonal changes in length of day. However, seasonal changes in length of day may exacerbate effects of shift work.”
Lastly, individuals who have a medical or family history with mental health conditions such as depression, anxiety or bipolar disorder are at an increased risk of experiencing symptoms due to time change.
How do I navigate experiencing seasonal affective disorder due to the time change?
Thomas says the two major behavioral strategies surrounding how one should navigate the negative side effects of the time change include increasing light exposure and physical activity. Additionally, awareness of the factors contributing to these symptoms can help patients better understand their experiences and become more open to implementing strategies to manage them during this time of year.
The behavioral strategy of light therapy consists of exposure to a specialized lamp or light box that replicates natural sunlight. Light therapy assists in improving mood and restoring balance to the circadian rhythm during periods of limited daylight.
“I think being aware of one’s tendency to experience SAD symptoms is really important because that opens the door to getting help and engaging in activities such as light therapy and physical activity that might help,” Thomas said. “If behavioral strategies don’t help, cognitive behavioral therapy can be very helpful. For some, medication may also be needed, but I would always start with behavioral approaches since the underlying cause is often rooted in light exposure and physical activity.”
Due to shorter length of the day associated with winter, SAD is considered a recurrent condition with symptoms that can last around four to five months out of the year. That said, if one’s symptoms remain consistent or severe, Thomas says seeking physician support would be an appropriate next step.
“If the symptoms negatively impact their life in any way, it is probably worth speaking with someone about their symptoms,” Thomas said. If symptoms persist, particularly with using light therapy and other behavioral approaches, it would be worth speaking with someone to troubleshoot behavioral approaches or determine if medication may be necessary.”
If you or someone you know needs immediate mental health crisis support or is experiencing suicidal thoughts, call or text 988, the Suicide & Crisis Lifeline, for assistance or call 911.
For 24-hour access to text or call, UAB has partnered with the Birmingham Crisis Center at 205-323-7777 and the National Crisis Text Line (text “UAB” to 741-741). For more information, visit UAB Cares.