From Sunshine to Sadness: Understanding Seasonal Affective Disorder

Gregorius Amadhila, Clinical Psychologist, One Economy Foundation

Did you know that depression diagnoses actually tend to spike during winter? Yup, studies have shown it, and I’ve seen it first-hand as a psychologist at the #BeFree Campus.

Over the past two months, I’ve worked with clients going through tough depressive episodes, helping them create personalised intervention and treatment plans.

Some people are more likely to feel low during certain seasons, and winter is a big culprit.

In the mental health world, this pattern is called Seasonal Depression or Seasonal Affective Disorder (SAD).

In this article, we’ll break down what SAD (no pun intended) is, look at the risk factors, learn how to recognise the symptoms, and share ways you can cope if you or someone you know is going through it.

What exactly is Seasonal Depression?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, and winter is usually when it strikes. Researchers believe it’s linked to reduced exposure to natural sunlight, which affects your brain’s serotonin and melatonin levels. These are the chemicals that help regulate your mood and your sleep, so when they’re out of balance, it can really affect how you feel.

Risk Factors

Winter itself is one of the biggest risk factors for Seasonal Depression. Shorter days and colder temperatures mean less time in natural light, which can negatively impact your mood.

But it’s not just about the weather. Here are a few other things that can increase your risk of experiencing SAD:

• Limited sunlight exposure – Urban living and modern indoor lifestyles can keep us away from natural light, even in sunny places.

• Urbanisation and modern indoor lifestyles can also limit exposure to natural light, even in sunny environments.

• Socio-economic challenges – Poverty, unemployment, inequality, and food insecurity can make depressive episodes worse or trigger them altogether.

• Cultural & societal stigma – In many African cultures, depression (seasonal or not) is often misunderstood. It may be seen as a spiritual weakness, lack of faith, or personal failure. Because of this, people experiencing SAD may avoid professional help, turn only to spiritual or traditional explanations, and remain undiagnosed and untreated.

  
  

Common Symptoms of SAD

If you or someone you know is dealing with SAD, you might notice:

• Persistent sadness or feeling “low”

• Sleeping too much or struggling to sleep (insomnia)

• Craving carbs and eating more than usual

• Withdrawing from friends and social activities

• Finding it hard to focus

• Feeling hopeless or “stuck”

Managing SAD

Even if resources are limited where you live, there are still practical ways to manage and even prevent Seasonal Affective Disorder.

1. Get More Light

   Try to spend time outside during daylight hours, especially in the morning. At home, open your curtains and windows to let in as much natural light as possible. If you live in a cloudy area or don’t get much sun, light therapy lamps can be a helpful option if they fit within your budget.

2. Lifestyle Boosts

   Exercise isn’t just for fitness, it actually helps your brain release mood-boosting chemicals. Aim to stay active regularly. Pair that with a balanced diet full of fruits, veggies, and omega-3 fats (found in foods like fish, chia seeds, and walnuts) to help keep your mood steady.

3. Stay Connected

   When you’re feeling low, it can be tempting to pull away from people, but staying socially connected can make a huge difference. Whether it’s friends, family, or a supportive community, make the effort to keep those bonds strong.

4. Mental Health Support

   If SAD feels overwhelming, talking to a mental health professional can help a lot. At the #BeFree Campus, we have trained practitioners ready to support anyone between the ages of 13 and 35.

   Our team includes registered social workers, a psychological counsellor, and a clinical psychologist. We also offer faith-based and community support groups to help bridge the gap to emotional healing. These groups, trusted relatives and friends, can also play an important role, as long as they understand that depression is a medical condition, not a personal flaw.

5. Medication

   In more serious cases, doctors may prescribe antidepressants. These medications work by balancing certain brain chemicals (neurotransmitters) that affect mood and emotions. If you go this route, it should always be under a doctor’s supervision.

In conclusion, SAD is a real and treatable condition that deserves recognition across our societies. As we continue to prioritise wellness and mental health, it is time we shed more light, literally and figuratively, on seasonal depression.