Seasonal Affective Disorder (SAD) is a seasonal component of depressive and bipolar disorders that occurs when people who experience episodes of depression have their symptoms start or worsen during a specific time of year, typically in the winter, although not always.

“We’re human, and so we are naturally supposed to experience fluctuations in mood,” said Spencer.

Spencer said it is not unusual for North Dakotans and those in the Midwest to experience a dip in mood during the colder, darker months of winter. This natural dip in mood and activity, however, is not the same as SAD.

“What truly makes it a disorder, or that seasonal component of depression, is when it starts to interfere with those really important areas of life, such as social functioning, taking care of yourself, grooming, work, school,” Spencer said.

Megan Topping/MDN MSU senior Jake Swirple pins another of his four opponents on Saturday, November 23, at the MSU Dome in the home opener.

Spencer explained SAD is not a separate, distinct diagnosis by itself but is actually an additional specifier related to depressive disorders and bipolar disorders.

“The seasonal component is real and definitely is diagnosable within the context of major depressive disorder, persistent depressive disorder, or one of the bipolar disorders,” Spencer said. “This means when there are changes in seasons, it tends to exacerbate those symptoms that could already be present in an episode.”

Symptoms

Some of the symptoms of a depressive episode include losing interest in things and activities that are typically enjoyable. Those with SAD might experience this loss of interest at a specific time and season of the year.

“Things that you usually always enjoy doing or that can lead to relaxation or calmness do not have the same effect, no matter how you try to do them or when. So that’s a pretty key indication,” Spencer said.

Other symptoms relate to motivation and energy levels.

“When you find yourself really having to coach yourself to do things, having to give so much more effort to do the things that you would normally just kind of pop up and do, that’s another key indication of a depressive episode,” she said.

Spencer said many people in the middle of a depressive episode will feel much more tired and exhausted than normal.

“The seasonal affective component doesn’t have to only be sadness,” Spencer said. “For some people who have a seasonal component of depression, it might not be a sad, depressed mood. It could very well be really significant increases in irritability and frustration or an inability to manage anger.”

Many people do not realize sustained and persistent irritability is actually a symptom of depression. Likewise, many people incorrectly associate the acronym SAD with the emotion of sadness, when this is not always how people with depressive and bipolar disorders experience their seasonal depressive episodes.

Irritability can be considered a symptom of a depressive episode when the irritability becomes unmanageable and starts impacting relationships with loved ones, children, parents, coworkers, supervisors, etc.

Other signs and symptoms include isolating or withdrawing from social activities or seeming more negative when they do attend activities.

The negativity, like the irritability and other symptoms, is going to be a consistent and persistent pattern and not just one bad day.

Symptoms also can be worsened by the holidays, which are not a festive time for many people.

“If somebody has lost a loved one, whether it’s a parent or spouse or a child, that can prompt a whole different level of despair and grief on top of the depressive episode,” Spencer said.

Spencer cited financial strain and homesickness as other contributing factors to the worsening of seasonal depression episodes during the holidays.

Managing SAD

For people experiencing depressive episodes with or without SAD, one of the first steps Spencer recommends is reaching out to someone.

“It’s human connection and knowing that somebody hears you that’s going to make a difference,” she said.

Spencer said it’s also important for people experiencing depressive episodes to try to keep doing the things they would normally do, such as calling their friends, regardless of whether they feel pleasant or talkative.

For people who are noticing a family member, friend or loved one having a depressive episode, Spencer recommends reaching out to that person.

“Maybe just stop over there,” Spencer said. “Maybe you bring their favorite snack, or maybe you bring a favorite movie that the two of you always like watching or you paint nails. It doesn’t have to be anything grand or expensive. But it’s really about the time and the effort and showing that person that, ‘Hey, you matter and I’m here.'”

Spencer also suggests validating loved ones and showing up with compassion.

“It’s not about fixing it. It’s literally just validating them and sitting there with them until they can pull out of it themselves,” she said.

“If somebody is wondering about depression and mental health, please try to have a conversation with somebody who is a professional or who has more understanding and knowledge than watching a video,” Spencer said. “Although we can gain some good information from TikTok and social media, please don’t diagnose based on that.”

Spencer adds that watching videos can be good exposure points to get people to think and reflect about themselves, but people should follow those thoughts through with a professional to make sure they get the actual support and tools they need.

Support

“Research has shown that far more times than not, therapy can be very beneficial,” Spencer said. Spencer added that therapy in conjunction with a supportive loved one can make a person’s success in managing symptoms even more likely.

Spencer said people do not have to wait until things are “bad enough” to go to therapy. Nor do people have to make a commitment to therapy that stretches out for years. Therapy can be short-term and still be effective.

“Therapy is more about understanding yourself and understanding symptoms and presentations,” Spencer said. “And in that, then you learn things, insights about yourself, strengths, weaknesses and coping skills – building that toolbox with as many different things as you can. So whatever life brings you down the road, you can pull out one of those skills and help yourself.”

Being mindful of language around co-workers, family and friends is also important when supporting those who might be experiencing SAD and depression.

Spencer advocates for avoiding jargon and clinical labels to describe experiences, especially paying attention to self-diagnosis.

For example, saying “everyone has SAD in North Dakota” in front of a coworker who might possibly be really struggling with depression symptoms during this season can be hurtful and invalidating to them, making that coworker feel even more isolated and unseen.

“If you’re more irritable, just say you’re more irritable,” Spencer said. “Try talking about it in regular terms versus that self-diagnosis. I don’t think we do this in a malicious way. We get comfortable with people and start throwing terms out, but it can be invalidating to those who are truly having that experience.”