Seasonal Affective Disorder (SAD): When the Light Fails

A feeling of being caught between light and darkness. It’s as if the body’s internal clock cannot fully adjust to the world around it blooming. Instead of feeling filled with hope and energy, each day feels like a struggle. Internally, it feels as though something is missing

– a sense of emptiness, anxiety, and a lack of motivation.

Seasonal Affective Disorder (SAD) occurs when the seasons change, particularly when winter transitions into spring. While winter depression is often linked to a lack of light and cold, spring depression can feel like a paradox. Spring and light are symbols of life and growth, and as the season begins to spread its warmth and nature awakens, it feels like a time of renewal and joy for many. However, for those who suffer from SAD, these symbols can become overwhelming. For many, it’s a time of inner darkness, when depression that may have been dormant during the winter suddenly emerges in full force.

For some, this means a general feeling of emptiness, a lack of joy in things that normally bring happiness. For others, it may manifest as increased irritability, difficulty getting out of bed in the morning, constant fatigue, or a sense of inadequacy. Some may experience a strong urge to eat more or seek comfort in unhealthy eating habits. Others may lose their appetite. Physical aches and pains can lead to a loss of interest in socializing or engaging in activities that once brought joy.

What is Seasonal Affective Disorder (SAD)?

Several factors can influence the development of Seasonal Affective Disorder (SAD).

As the light increases and the days get longer, it can cause changes in hormone balance, particularly with serotonin and melatonin. These changes can disrupt the body’s internal clock, which regulates sleep, energy levels, and emotional states, affecting the ability to stabilize mood.

The circadian rhythm, the body’s internal biological clock, is regulated by a part of the brain called the suprachiasmatic nucleus (SCN) in the hypothalamus. The SCN receives signals from the eyes about light and darkness and adjusts the body’s physiological processes according to a 24-hour cycle. It influences sleep, hormone levels, body temperature, and metabolism, among other things.

• In the morning: Light signals to the body to decrease melatonin production (the sleep hormone) and increase cortisol levels, which contributes to increased energy.

• In the evening: Darkness triggers melatonin production, making us feel tired and preparing the body for sleep.

  
  

Several factors can affect the circadian rhythm:

• Light: Blue light from screens can disrupt the rhythm by suppressing melatonin production.

• Sleep habits: Irregular sleep patterns can throw off balance, leading to fatigue and difficulty concentrating.

• Diet and physical activity: Regular meals and exercise can help stabilize the circadian rhythm.

  
  

The Connection Between Internal Expectations and Society’s View of Spring

There’s also a connection between our inner expectations and society’s view of spring.

It’s a time often associated with energy, joy, and productivity. For someone suffering from SAD, this can create a sense of inadequacy. When we see others embracing the light and change with ease, the contrast to our own inner experience can amplify the feeling that something is “wrong”. The inner critic often becomes harsher, with thoughts like:

“Why don’t I feel the same joy as everyone else?”

“I should be feeling better now that winter is over.”

This pressure can, in turn, worsen symptoms and contribute to further sadness and stress.

Finding Balance in the Change of Spring

As with all forms of depression, it’s important not to isolate yourself or get caught up in the feeling that you’re alone in your experience. A crucial part of the healing process is to accept that certain periods of life are harder than others and to give yourself permission to feel.

• Lower your expectations

  Allow yourself to take things at your own pace and avoid comparing yourself to others.

• Spend time outdoors – but without pressure

  Sometimes, the expectation to “enjoy spring” can feel overwhelming.

  Focus on small steps, like a short walk or sitting in the sunlight for a while.

• Create routines

  Regular sleep habits, a balanced diet, and physical activity can help stabilize the circadian rhythm and improve well-being.

• Talk to someone

  Sharing your feelings with a friend, family member, or therapist can lessen feelings of loneliness.

  
  

Seasonal Affective Disorder (SAD) serves as a reminder that we all have different biological and psychological reactions to changes in our environment. The most important thing is to show yourself compassion and remember that spring doesn’t have to feel easy for everyone – and you’re not alone in this.

You are very welcome to come and talk with me; you don’t have to be alone.