What are the differences between Sadness, Major Depressive Disorder, and Seasonal Affective Disorder?
By: Rebekah Skinner LPCC
Fall is the season of pumpkin spice, spooky stories, corn mazes, football, and so much more! With these seasonal changes also comes earlier sunsets, cooler temperatures, seasonal allergies, and sickness. For many folks, the changing seasons bring with it an air of sadness, loneliness, and decreased motivation. For some, these symptoms may be indicative of the onset of a seasonal depressive episode. So how can you tell the difference between a depressive episode and general sadness this fall and winter season?
In this post we will explore the differences between general sadness, Major Depressive Disorder, and Seasonal Affective Disorder, as well as ways to treat and get ahead of any depressive symptoms that may come your way this fall season.
Let’s first take a look at the similarities and differences between general sadness, Major Depressive Disorder, and Seasonal Affective Disorder.
Sadness
Sadness is one of our most basic emotions as humans. It is usually characterized as a sorrowful response to different conditions we are exposed to in life such as, grief, disappointment, loneliness, or hurt. Sadness is a normal emotion that is experienced by everyone. General sadness will pass with time and may even be alleviated with a good cry, a vent session with a friend, a good night's sleep, or allowing a few days for the feelings to pass. When symptoms of sadness begin to extend into a period of two weeks or longer and there are impairments to daily functioning, this is when symptoms may be indicative of a depressive disorder.
Major Depressive Disorder (MDD)
Major Depressive Disorder (MDD) is categorized by the Diagnostic and Statistical Manual of Mental Disorders, 5th ed, Text Revision (DSM-5-TR) as the experience of 5 or more of the following symptoms during at least a consecutive 2-week time period and the symptoms must cause clinically significant impairment and/or distress to the individual in important areas of daily functioning.
Symptoms may include:
depressed mood
loss of interest and pleasure in your favorite activities
changes to appetite
fatigue and sleep changes
slowed movement
feelings of worthlessness
difficulty concentrating
thoughts of death or suicide
MDD can be episodic, meaning symptoms can disappear after a time period of several weeks to a few months and reoccur throughout one's life. Some people may also experience what is known in the DSM-5-TR as Persistent Depressive Disorder which is categorized as a mild depressive episode that lasts for at least two consecutive years.
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a subtype of Major Depressive Disorder (MDD) known formally in the DSM-5-TR as Major Depressive Disorder with Seasonal Pattern. Because of this, symptoms of SAD may look very similar to Major Depressive Disorder.
Symptoms may include:
depressed mood
loss of interest and pleasure in your favorites activities
changes to appetite
fatigue and sleep changes
loss of energy
fatigue
feelings of worthlessness
difficulty concentrating
thoughts of death or suicide
SAD varies from an MDD diagnosis due to its correlation with a specific season, or seasons, throughout the year. For most people suffering with SAD, symptoms worsen in the fall/winter months when the days shorten and there is less sunlight present and improve with the longer days and warmer weather in the spring. However, some individuals may experience SAD during other seasons of the year, not just in the fall/winter months.
Key Differences
The key factors when determining the difference between a diagnosis of general sadness, MDD, and SAD can be found in the duration, frequency, and nature of symptoms. In order to receive a SAD diagnosis, there needs to be a seasonal pattern to an individual's depressive episodes, meaning there needs to be more than one year of experiencing symptoms during the same yearly season to formally receive the diagnosis. You may experience a depressive episode during the winter, but this does not inherently mean it is SAD. You may also experience periods of sadness in your life, but this does not necessarily mean you meet diagnostic criteria for MDD, SAD, or another DSM-5-TR diagnosis. Speaking with a mental health professional can help to distinguish between these diagnoses and the mental health professional can help treat the symptoms you are experiencing despite what your diagnosis may be.
How to Manage Symptoms
Now that we have established the difference between general sadness, MDD, and SAD, let’s discuss what you can do if you are concerned you may be experiencing any of the previously mentioned symptoms:
1. Remember to care for yourself.
When we experience depressive symptoms, we tend to lose motivation not only for the things we enjoy, but also for our basic needs. As humans, our basic needs that keep our body functioning are to eat food, drink water, breathe, and sleep. When we are depressed it can become difficult to nurture and find motivation for these basic needs. Do your best to nurture your needs. Some helpful strategies may include:
Meal prepping - Preparing a few meals when you are motivated can help reduce the steps and barriers to eating food.
Stick to a sleep schedule and reduce naps to ensure quality sleep.
Move your body throughout the day to help boost your mood and promote better sleep.
It is okay to ask others for help if you are struggling with any of these tasks and could use some extra support.
2. Set goals.
Freezing temps and shorter days may deter you from engaging in physical activity, getting outside, socializing, or doing the things you love. One way to help keep yourself motivated is to set goals that are SMART; specific, measurable, attainable, reliable, and timely. If you anticipate the fall/winter to bring depressive symptoms, consider creating some goals now to help you stay focused. Some examples of SMART goals aimed at improving or preventing depressed mood could include:
Calling a friend twice a week to check in on each other.
Trying out a new recipe to bring to Thanksgiving dinner.
Getting 20 mins of physical activity every day.
Learning how to crochet a blanket.
Starting a book club with your friends.
A wise person once told me that goals are meant to be shared with others, for goals that we keep to ourself risk never seeing the light of day. If you experience difficulty maintaining motivation for tasks, ask a trusted friend or family member to help keep you accountable in your goals, or better yet, create a mutual goal with your trusted person to provide reciprocal accountability.
3. Get some vitamin D.
Science has consistently shown the correlation between vitamin D deficiency and depressive symptoms. While increasing your vitamin D intake is not guaranteed to cure your depressive symptoms, it has been shown to help reduce symptoms. One of the best, and free, ways to get vitamin D is through the sun. As many of us Coloradans know, our state gets an average of 300 days of sunshine every year. So even on those bleak days when all we want to do is curl up on the sofa with a blanket, a hot beverage, and binge Gilmore Girls for the 6th time in a row, consider taking even just a short break to get outside and into the sunshine. Or if getting up to go outside is too much to ask of your body, consider opening the blinds and letting the sun shine through your windows as you go about your day. Live in a dark apartment or work in an office with no windows? Consider investing in a sun lamp. Sun lamps are a great way to mimic the sun's rays and stimulate vitamin D production in your body without worrying about exposure to UV rays.
4. Keep a journal.
Routinely writing in a journal is a helpful way to keep track of your symptoms, any triggers, and any changes you experience. Journaling can be helpful to identify any patterns in your symptoms, and if you suspect your depressive symptoms may actually be SAD, having a yearly journal can be helpful to look back on to identify recurring seasonal patterns to depressive symptoms. If you find it difficult to write routinely in a journal, consider journaling weekly, keeping a running note in your phone, voice-to-text an audio message into a document, or keep an audio journal in the recordings app on your phone.
5. Refrain from self diagnosing.
If you are concerned you may be experiencing any of the symptoms or diagnoses discussed in this post, please reach out to a mental health or medical professional for further assessment and treatment. Common treatments a mental health or medical professional may utilize for the treatment of depressive symptoms may include:
Cognitive Behavioral Therapy (CBT) - an evidence-based and highly effective practice used by mental health therapists in the treatment of depressive symptoms
Selective Serotonin Reuptake Inhibitors (SSRIs) - a class of antidepressant drugs that can be prescribed to help treat and manage depressive symptoms for some individuals.
If you have a history with experiencing depressive symptoms in the fall/winter, consider reaching out to a mental health professional now to help get ahead of any worsening symptoms. Whether there is a formal diagnosis for SAD, MDD, or neither, it never hurts to talk to someone.
Conclusion
Now that you know more about the difference between general sadness, Major Depressive Disorder, and Seasonal Affective Disorder, you can be better prepared to treat and get ahead of any depressive symptoms you may experience this fall, so you can enjoy the beauty of the season. And remember, reach out to a mental health professional if you are in need of any help or support.
