Seasonal Affective Disorder Test: Do I Have Seasonal Affective Disorder?
The darker months can dampen anyone’s spirits—but how do you know if something more serious is going on?
If you’re wondering if your lethargy, mood changes, and persistent feelings of hopelessness are more than the winter blues, keep reading to learn more and take a seasonal affective disorder test.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern, typically emerging at the same time each year and bringing noticeable changes in mood, energy, and motivation. While SAD is not listed as a standalone diagnosis in the DSM-5-TR, it is recognized as a seasonal pattern specifier of Major Depressive Disorder or Bipolar Disorder.
While both summer-pattern and winter-pattern SAD can occur, seasonal affective disorder is most commonly seen in the winter months.
Symptoms associated with SAD are not related to the stresses of the holiday season. Instead, SAD is related to the lack of light that comes with winter’s shorter days. Unsurprisingly, SAD is increasingly common in northern areas like Portland, Oregon. It also is common in people already experiencing mental health issues, such as those living with depression or bipolar disorder.
What Are the Symptoms of SAD?
Common symptoms of seasonal affective disorder include:
Persistent sadness or feelings of depression
Lack of interest in the things you enjoy
Feeling lethargic or low on energy
Difficulty sleeping or sleeping too much
Changes in appetite or unexpected weight gain
Feelings of anxiety, irritation, or restlessness
Feelings of guilt, hopelessness, or worthlessness
Feeling scattered, forgetful, or easily confused
Unexplained headaches or digestive issues
Suicidal thoughts or actions
Do I have Seasonal Affective Disorder? Take This Seasonal Affective Disorder Test
Are you wondering if you have Seasonal Affective Disorder? If so, it’s worth taking the time to learn more to see if you could benefit from treatment.
👉 Take the free test here at Psychology Today.
Please note: This test is not meant to provide a diagnosis and should not replace consultation or treatment from your healthcare provider. It is simply a tool to discover if you could benefit from support.
How Is Seasonal Affective Disorder Diagnosed?
If this information about SAD resonates with you, consider discussing your experiences with a mental health provider. Seasonal Affective Disorder can feel debilitating—but that doesn’t mean help is out of reach.
A mental health clinician will assess your symptoms and determine whether or not they may be related to SAD. If not, they’ll help you determine what else could be going on. Whether you are experiencing seasonal affective disorder or something else entirely, you deserve to receive care and support.
How Is Seasonal Affective Disorder Treated?
If you have seasonal affective disorder, you don’t have to spend your life dreading those difficult months of the year. With treatment, you can reclaim your joy, no matter the season. Here are a few of the most common treatment options for SAD:
Light Therapy
Because the shorter days of winter are such a huge trigger for winter-pattern seasonal affective disorder, one of the most common ways to combat it is light therapy.
Light therapy works to make up for the lost sunlight via a light box that mimics outdoor light. This light, though artificial, is roughly 20 times brighter than a standard indoor light, yet produces very little UV and is safe to use. When undergoing light therapy, a person spends 20–45 minutes each day in front of the light box, typically first thing in the morning. You should always consult with a healthcare provider before beginning light therapy to ensure you use the right type of light box and spend the proper amount of time in front of it each day.
Antidepressants
Some patients may benefit from the use of antidepressants, particularly when paired with talk therapy. Medication works to stabilize the chemical levels in the brain that may be disrupted during a particular time of year, providing relief from mental and physical issues.
If you think you might need medication, talk to your mental health provider about developing a medication management plan that works for you.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a present-focused form of psychotherapy that works to reroute unhelpful thought patterns in order to reach a more balanced emotional state. CBT challenges negative thoughts, leading to better decision-making and healthier patterns.
If you experience intense negative thoughts related to a specific time of year, you might benefit from CBT. CBT also encourages what is known as behavioral activation, in which a person prioritizes meaningful or enjoyable activities. For example, someone struggling through the winter months could work with a therapist to identify and plan activities they would enjoy that could be done indoors to give them something to look forward to.
Vitamin D
One of the biggest benefits we receive from being outdoors is the natural Vitamin D that our bodies absorb from the sun. During the winter months, when we naturally don’t get as much sunlight, some people experience a Vitamin D deficiency, which has been thought to be associated with SAD.
While not all studies have found Vitamin D to be helpful, some patients find Vitamin D to be as effective as light therapy. Always discuss any supplements you take with a doctor before beginning to add them into your routine, especially if you take other medications as Vitamin D may interact with medications.
Care for Your Mental Health This Season With Aspire Psychology
If you struggle through the winter months, you’re not alone. Seasonal affective disorder is very real, and seeking support to carry you through the darker days is one of the bravest things you can do.
Whether you want to meet with a therapist or are interested in learning more about medication management, the expert team at Aspire Psychology is here to help. We know how hard the winter months can be, and we want to come alongside you to help you uncover the light. Contact us today to get started.
