As the seasons change and the days get shorter, sunset travel can become dark after dark. Early evening dog walks can start to get dark. Hobbies may seem less inspiring.
For many Long Islanders, the arrival of colder, longer nights is a manageable adjustment in fall and winter. But for others, the transition can lead to a major depressive condition called seasonal affective disorder (SAD), which can lead to symptoms like low energy, carb cravings, and hopelessness.
“They may have low energy,” said Melissa Tuomi, a psychologist at Stony Brook Medicine. “They may be sleeping too much or not enough. They may want to isolate themselves or just not find pleasure in things they normally would do. But instead of these kinds of things happening year-round, they usually happen during the fall and winter months.”
About 5 percent of Americans are estimated to suffer from the condition, which generally improves in warm weather, according to research. But some experts say that figure is likely an underestimate, as many suffer in silence until spring arrives.
What are the causes of SAD?
In the 1980s, Dr. Norman Rosenthal named the illness, which humans had likely suffered from for a long time, after noticing his own mood changes when he left his home country of South Africa for the United States, according to experts and research.
Although there is no definitive cause, changes in sun exposure play a key role in this condition, which doctors say is diagnosed after depression has occurred seasonally for two consecutive years.
People who live farther from the equator tend to experience it more. In Florida – the Sunshine State – the percentage of residents with SAD has been estimated at 1%, while it is around 10% in New Hampshire, according to research.
Researchers note that lack of sunlight affects circadian rhythms, which can negatively impact sleep and mood.
“Getting sunlight helps,” said Dr. Robin Tassinari, professor of psychiatry and internal medicine at Albany Medical Center and Albany Medical College. “It maintains serotonin levels, which helps fight depression and regulate sleep cycles.”
How is it treated?
In addition to increasing sun exposure, mental health experts say treatment for SAD may involve deliberately strengthening social connections during the colder months, when people tend to isolate themselves, as well as using talk therapy, or even taking prescribed antidepressants.
Christopher Fisher, director of behavioral health at Northwell Health’s Zucker Hillside Hospital, said getting outside can be the key to feeling better. Being exposed to sunlight, he said, can make people more active and stimulate the release of dopamine, inducing motivation.
“We go out, we feel better, we feel more motivated to go out to feel better, and we continue to adopt this more positive, more productive habit,” he said.
Sitting in front of a light therapy box is another common way to treat SAD. Light boxes can provide 10,000 lux, the same amount of light as a spring day. Amazon and other online retailers sell them for around $70; others cost around $200.
“It’s the combined treatment of all of these: light therapy, CBT (cognitive behavioral therapy) and medication might actually be the best way to treat the disorder,” said Dr. Ronald Brenner, chief of behavioral health at Catholic Health.
Regardless of the treatment route, Fisher noted, “You don’t have to accept that for four to five months out of the year you’re just going to be in this slouching place.”
“We can actually do more to be proactive and plan and strategize about how we’re going to live during these months, so we don’t have to take a dive or, you know, a major hit to our mood,” he said.
Tiffany Cusaac-Smith is a reporting reporter for Newsday. She previously worked at USA TODAY and is an alumna of Howard University.
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