A few weeks ago, almost overnight, the temperature where I live dropped enough to be considered sweater weather. I had about three minutes of excitement about cute fall outfits and hot soups before remembering that winter makes me SAD. And I don’t mean to emphasize the word SAD; I’m talking about a thing called Seasonal Affective Disorder. And it seems I’m not alone! Plenty of people tend to feel a bit melancholic without sun exposure, some to the point where it is even classified as the aptly named mood disorder called Seasonal Affective Disorder (SAD).
So, how much can sunlight actually help with our mood? As it turns out, it can significantly affect mental health. A study using wrist-based activity sensors explored how sun exposure and physical activity relate to mood disorders like depression and bipolar disorder. Researchers found that people with these mood disorders often have seasonal patterns in their symptoms, which might be influenced by the amount of daylight and sunlight intensity they experience. People in the study who were outside more and therefore more exposed to light tended to have less severe symptoms of their mood disorders.
The researchers suggest that these findings could help develop digital tools to predict and manage mood disorders. By using data from sensors and sun exposure, these tools could alert healthcare providers to intervene early, potentially helping individuals recognize and manage their symptoms better.
Understanding Mood Disorders
Mood disorders have two main categories: depressive disorders and bipolar disorders. Both categories include various types.Â
Depressive Disorders
Depressive disorders lead to a loss of enjoyment in most or all activities, which can negatively impact quality of life. When a person has a depressive disorder, they might experience low energy, difficulty sleeping, trouble focusing, changes in appetite, and a lack of interest in things they once enjoyed. They may also feel worthless or guilty and experience pain and fatigue.
There are several types of depression. Major depressions can last for two weeks or often longer, while seasonal affective disorder appears during certain seasons, typically when the seasons change. Persistent depressive disorder is a long-lasting form of depression that leads to feelings of sadness, emptiness, and hopelessness. Disruptive mood dysregulation disorder, found in children and teenagers, causes serious and frequent irritability with temper outbursts that don’t match their age. Premenstrual dysphoric disorder involves mood changes and feelings of being overwhelmed, which occur in the ten days before a menstrual period and disappear a few days after it starts.Â
Depression can also be related to medical conditions, where people lose interest in most activities due to the effects of another health problem. Depression can also arise from the use of substances or medicines, with symptoms beginning during or soon after using drugs or withdrawing from them.
Bipolar Disorders
Bipolar disorders involve mood swings with emotional highs and lows. These mood changes can be continuous, shift between high and low moods, or even return to normal. Occasionally, both the highs and lows occur at the same time, which is called a mixed episode. During these times, a person might find themselves easily distracted, having racing thoughts, and sleep patterns could be disrupted.
There are different types of bipolar disorder, each with unique features. Bipolar I disorder involves a high mood called a manic episode that typically lasts at least a week, impacting the person’s ability to function and often leading to risky behavior. Bipolar II disorder includes elevated moods, known as hypomanias, lasting around four to seven days. In bipolar II disorder, the high moods don’t become full-blown mania. These less intense highs are known as hypomanic episodes or hypomania. Cyclothymic disorder, or cyclothymia, is a mental disorder that involves frequent swings between depression and elevated moods that are less severe than bipolar I or II disorder but can still affect how a person functions.
Sometimes, bipolar symptoms are linked to medical conditions such as a stroke or a traumatic brain injury. Substances, such as alcohol, drugs, or certain medications, can also trigger symptoms similar to bipolar disorder.
Mood disorders are common all over the world and lead to higher rates of disability. These mental health disorders can lower the quality of life, cause more problems with daily activities, and increase the risk of suicide, even for young adults.
How does sunlight affect mental health?
Changes in mood are influenced by a complex interaction between our body’s internal clock (circadian phase) and how long we’ve been awake. Even small shifts in our sleep schedule can have a big impact on how we feel. Light plays a key role in this process because it affects mood by changing the levels of neurotransmitters like serotonin, which help regulate mood. It also helps keep our internal clocks stable, which is important since many people with mental health issues struggle with sleep and circadian rhythm problems.
What can I do to increase sun exposure in winter?
- Hang out by a window: Boost sun exposure by sitting next to a window. Open blinds in the morning, or have your coffee or breakfast by a window. Arrange your workspace near a window if possible. During breaks, find a bright spot.
- Go for a walk: Get natural light and exercise by walking, especially in the morning. If cloudy, extend your walk. If mornings don’t work, try a walk after work or during lunch.
- Exercise outdoors: Enjoy physical activity and natural light by exercising outside. Try running, biking, skateboarding, or outdoor workouts like yoga or weightlifting.
- Walk or bike for transportation: If feasible, opt for walking, biking, scootering, or skateboarding instead of driving. Enjoy fresh air while running errands.
- Work outside (if you can): Change work locations for sun exposure. Work on a porch, at a picnic table, or in a coffee shop. Have meetings or study sessions outdoors.
- Plan social activities or pick up hobbies: Use events and hobbies like gardening or photography to spend time outside. Enjoy sun exposure, even if not daily.
- Just stand outside: Even a few minutes outside can be beneficial. Step outside briefly, even in pajamas, to get some sun.
Light Therapy for Mental Health in the Winter Months
Because of the more well-known benefits of sun exposure, light therapy has become a popular treatment for mood and other mental health disorders over the past few decades. Light therapy helps people who feel down during certain times of the year by making up for the sun exposure they miss. In these sessions, you sit near a light box or lamp that shines brightly, similar to natural sunlight. People usually start this treatment in the fall and continue until early spring.
Bright light therapy (BLT) was first used in 1984 to help people with SAD. Today, BLT is the main treatment for SAD, helping improve symptoms in just a few days. While it also works for depression that isn’t linked to seasons, it usually takes longer, about two to five weeks, to see positive results.Â
When combined with medications like selective serotonin reuptake inhibitors (SSRIs), BLT can speed up recovery and reduce symptoms. In people with long-term depression, BLT has shown better improvement than a placebo and is also a good choice for treating mood issues related to gender, like premenstrual dysphoric disorder and depression during and after pregnancy.
Bright Light Therapy can be done using special therapy lamps, which shine at levels between 7000 and 10,000 lux.
How does light therapy work to treat depression?
Light therapy can help improve depression symptoms for several reasons. First, it adjusts the biological clock, which is the brain’s 24-hour cycle, also called the circadian rhythm. Second, it helps balance serotonin activity in the brain, which is crucial for mood control. Third, it promotes stable and regular sleep patterns and increases alertness. How well light therapy works depends on factors like the light’s wavelength, how long it is used, and the patient’s own circadian rhythm.
A Combined Approach to Management of Mood Disorders
While sun exposure and light therapy can really help mood disorder symptoms, they are usually not enough on their own, especially for severe cases. Sun exposure and light therapy are best used in combination with behavioral therapies and possibly medication.
Cognitive Behavioral Therapy (CBT) and Mood Disorders
CBT, or Cognitive Behavioral Therapy, is a type of structured therapy where you work with a therapist to recognize and change negative thoughts and behaviors. This approach is effective in treating various mental health issues like depression, anxiety, and substance abuse and helps improve how someone functions and their quality of life.Â
CBT breaks down problems into smaller parts for closer examination. Through this, patients learn how to interrupt automatic negative thoughts and replace them with more positive ones. The main goal is to teach people how to transform negative thinking into a more useful way to deal with everyday challenges.
Mood Stabilizing Medications
Doctors often prescribe mood stabilizers for treating bipolar disorder and depression. These include medications like lithium, anticonvulsants, and antipsychotics.Â
Mood stabilizers are psychiatric drugs that help control the ups and downs between depression and mania by balancing brain chemicals and reducing brain activity. They are mostly used for people with bipolar disorder but can also help those with schizoaffective or borderline personality disorders. Sometimes, they are used alongside antidepressants to help treat depression.
Don’t ignore that annual feeling as just the “winter blues” or something to endure alone. Make sure to take action to maintain a stable mood and motivation all year round. Whether that be getting out in the sunshine, taking a few minutes with light therapy, seeing a mental health professional, or simply keeping up with your medication schedule, mood disorders don’t have to rule your life.
Is SAD a type of depression?
Yes, it is. Seasonal affective disorder (SAD) is a kind of depression that occurs at specific times of the year. Often called “winter depression,” SAD symptoms are usually more noticeable and intense in the winter months. However, some people experience SAD during the summer and feel better in the winter.
Can you get seasonal affective disorder from too much sun?
Reverse SAD affects less than 10% of SAD cases, but it returns yearly like winter SAD. Winter SAD comes from too little sunlight, while summer SAD might be from too much sun, affecting melatonin levels. Another idea is that longer summer days disrupt sleep patterns. Summer SAD is more common in the southern U.S., while winter SAD is more frequent in the north.