Seasonal Affective Disorder (SAD) Have you ever noticed your mood changing with the seasons? Feeling ‘off’ or sad when the days shorten is common. Yet if these changes disrupt your daily life, it could be a sign of seasonal affective disorder (SAD) – a mental health condition related to seasonal shifts. Symptoms often arise at the beginning of winter or summer, when temperature differences are most drastic. Without treatment, SAD may threaten your operational readiness at certain times of the year. What Is SAD? SAD is a type of depression that corresponds with seasonal patterns. Those with SAD experience depression-like symptoms for 4 to 5 months of the year. These symptoms may occur during the summer or winter, depending on the type of SAD. Winter-pattern SAD is more common than summer-pattern SAD, and each has specific symptoms that occur along with the traditional signs of depression. Who Is More Likely to Experience SAD? Though it’s unclear what exactly causes SAD, there are a few factors that may increase your risk. Sex SAD is much more common in women than men. Environment Warfighters serving in extreme climates, such as those stationed farther north of the equator, may be more likely to develop SAD. Mental Health Conditions SAD is more likely in people with other mental health disorders (e.g., anxiety, bipolar and other depressive disorders) and/or a family history of mental illness. What Are the Symptoms of SAD? SAD and depression share many of the same symptoms. The most common ones include feeling persistently sad, empty, hopeless or anxious, along with losing interest in previously enjoyable activities. In addition to features associated with depression, people with SAD may experience other unique symptoms based on whether they have summer-pattern or winter-pattern SAD. Summer-Pattern SAD Winter-Pattern SAD Summer-Pattern SADTriggered by excessive heat and humidity: Trouble sleeping Poor appetite and weight loss Feeling restless, irritable and anxious Violence or aggression Winter-Pattern SADPrompted by shortened days with less sunlight: Sleeping too much Overeating and weight gain Withdrawing from social situations How Does SAD Affect Readiness? Even though it only happens for a season, SAD can still significantly impact readiness. Its symptoms often make it harder to function normally, leading to impaired operational performance. For example, being a Warfighter requires quick decision-making, yet those with SAD may struggle to remember important details or concentrate on a task at work. They might also notice changes to their physical well-being, such as fatigue or lingering pain. These effects reduce quality of life and interfere with job duties, resulting in a lower Total Force Capacity. How Is SAD Treated? Both types of SAD can be managed with healthy coping strategies, therapy and medication. For those with winter-pattern SAD, light therapy and vitamin D are also available treatment options. These methods may be used alone or in combination with one another. Your health care provider will help you determine the best treatment strategy for your unique needs. General coping strategies: Taking care of your physical and mental health can relieve SAD symptoms. Participating in hobbies, spending time with loved ones and time outside boosts your mood. Staying active and eating nutritious meals also supports your overall wellbeing. Talk therapy: Talking with a mental health professional can shift the way you think about seasonal changes related to SAD, reducing feelings of depression and anxiety. Therapy also helps identify season-specific activities that bring you joy and purpose in challenging times. Medication: Because its symptoms overlap with those of depression, antidepressants can be used to treat SAD. These medicines change your brain chemistry to improve mood and stress and must be prescribed by a health care provider. Light therapy: Less natural sunlight during the colder months may disrupt your body’s internal clock and contribute to winter-pattern SAD. Light therapy substitutes natural light in darker months. Usually, it’s recommended for 30 to 45 minutes first thing in the morning. Vitamin D: Those with winter-pattern SAD often aren’t getting enough Vitamin D, so taking supplements helps them reach the recommended limit. Always talk to your health care team before starting a supplement, especially if you take any other medications. As a Warfighter, staying in tune with your body and mind is crucial. As the seasons change, be proactive about prioritizing healthy lifestyle behaviors and social connections to help maintain your wellbeing. Make an effort to support others and check in on how they’re feeling, too. If you notice signs of SAD within your unit, talk to your command leadership, chaplain or a mental health professional. ReferencesDefense Contract Management Agency - “Understanding, coping with seasonal affective disorder”Seasonal Sadness - “Health.mil”National Institute of Mental Health - “Seasonal Affective Disorder”National Institutes of Health - “Feeling SAD? Identifying and Treating Seasonal Affective Disorder”
