Living in Seattle can be therapeutic—the beautiful landscapes, vibrant culture, and access to nature— making it a mental health gem of the Pacific Northwest. However, Seattle’s fall and winter can bring long stretches of cloudy skies and rain, triggering a gloomier mood. When this change in mood begins affecting someone’s quality of life, it can be diagnosed as Seasonal Affective Disorder, which tends to occur as daylight hours decrease.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that typically presents towards the end of the year when days are shorter. Still, some people may also develop symptoms during the spring or summer. Although SAD is known as the “winter blues,"—it is still a form of clinical depression that can impact your quality of life and functioning.
Due to Seattle’s reduced sunlight in the fall and winter, patients living here can be more vulnerable to the “winter blues”. The gloomier skies and limited sunlight can impact our biological rhythms and change our brain chemicals that regulate mood, such as serotonin or melatonin, which regulates sleep. Reduced sunlight exposure can cause a reduction in serotonin and an increase in melatonin.
Symptoms of SAD - common signs to look out for include:
Persistent low mood or sadness
Loss of interest in activities that used to bring joy
Fatigue or lack of energy, even with adequate sleep
Sleep disturbances, such as sleeping too much or too little
Increased cravings for carbohydrates or changes in appetite
Difficulty concentrating or feeling foggy
Irritability or withdrawal from friends and family
If you struggle with these symptoms during the colder months, consider consulting with a psychiatric provider in Seattle for further evaluation of your symptoms.
What Causes SAD?
The exact cause of SAD isn’t fully understood, but experts believe several factors are involved:
Limited Sunlight: Serotonin is regulated by sunlight exposure. Therefore, when we are exposed to less sunlight, our serotonin levels decrease, and our mood can be affected.
Circadian Rhythm: The body's internal clock responds to light cues, and shorter days can throw it off balance, leading to feelings of depression.
Increased Melatonin Production: Darkness increases melatonin production, making us feel more sleepy, tired, and sluggish.
Vitamin D Deficiency: The production of serotonin is dependent on vitamin D levels. Limited exposure to sunlight can reduce vitamin D levels, which can, therefore, affect this mood chemical, leading to a more depressive mood.
Coping with SAD in Seattle
If you live in Seattle and struggle with SAD, several strategies can help improve your mood and well-being throughout the fall and winter months:
1. Light Therapy
Consider using a light therapy box that mimics natural sunlight. Sitting near a lightbox for 20-30 minutes daily can help boost your mood by regulating serotonin levels.
Be consistent: Using light therapy daily is most effective when done as soon as symptoms start in the fall.
2. Get Outside
Even on cloudy days, exposure to natural daylight can make a difference. Take breaks during the day to go for walks or spend time outdoors whenever the sun does come out.
Take advantage of Seattle's green spaces, like Discovery Park or Green Lake.
3. Stay Active
Endorphins are natural chemicals released when we exercise and can improve our mood. This is why exercise is a natural mood booster. Try activities you enjoy, including yoga, jogging, or hiking.
Feeling socially connected can also help us cope with depressive symptoms. Consider group fitness classes to stay socially connected to friends.
4. Maintain a Routine
Structure can help us regulate our internal clock. Going to bed and waking up at consistent times, even on weekends, can help us reduce symptoms.
Incorporate enjoyable activities into your schedule to give yourself something to look forward to.
5. Talk to a Mental Health Professional
Therapy can provide helpful tools to manage SAD. Cognitive-behavioral therapy (CBT) is particularly effective for treating seasonal depression.
If symptoms are more severe, a provider may suggest medication, such as antidepressants, including SSRIs, to help regulate mood
6. Consider Vitamin D Supplements
Speak with your healthcare provider about checking your vitamin D levels. A supplement may help if you’re deficient, which may help improve your symptoms if they are associated with low vitamin D levels.
When to Seek Help
If symptoms of SAD begin to affect your quality of life and activities of daily living—such as affecting your work, relationships, or self-care—it’s important to reach out for support.
At Lucent Psych, we specialize in helping Washington residents navigate the mental health challenges of seasonal changes. Whether through therapy, medication management, or holistic strategies, we can create a personalized plan to help you feel more like yourself, even during the “winter blues”.