While many of us are feeling a collective exhale as the end of the Trump era draws near, there are still many challenges ahead as the coronavirus continues to spread rapidly. The reality is: We have a long winter ahead of us, and for those that suffer from seasonal affective disorder, also known as seasonal depression, managing symptoms is bound to be even more difficult in lockdown. Here, experts break down what season affective disorder is, and how best to treat it, along with depression-like symptoms, in the time of COVID-19.

What is seasonal affective disorder?

Seasonal affective disorder (SAD) is a clinical depression that follows a regular seasonal pattern. “The most common seasonal pattern in SAD is depression during the fall and winter months with periods of full improvement in the spring and summer,” explains psychologist Kelly Rohan, a professor at the University of Vermont. According to expert studies, seasonal affective disorder, both severe and mild, affects about 5 percent of the U.S. population, with women more likely to be affected than men.

What are the symptoms of seasonal affective disorder?

By and large, the symptoms of depression in SAD are the same as non-seasonal depression symptoms. According to Rohan, the most commonly reported SAD symptoms include significant fatigue, pervasively sad mood, loss of interest in activities, sleeping more hours than usual, difficulty concentrating, and eating more starches and sweets, as well as difficulty concentrating.

Why do fall and winter catalyze a shift in mood?

The typical onset of depression in SAD is in the fall, often after the end of daylight savings time. “January and February tend to be the worst months when the largest proportions of people with SAD are at the severest point of their symptoms,” explains Rohan. “The decrease in photoperiod, which is simply day length from dawn to dusk, is the primary trigger of fall/winter depression onset and the strongest predictor of daily mood in people with SAD.” While she emphasizes that the effect of photoperiod on SAD is stronger than any weather-related variable, there appears to be a much smaller but significant effect based on how bright the available sunlight is and temperature, with more sunshine and higher temps relating to better mood.

How might lockdown impact those who suffer from seasonal affective disorder?

According to Erlanger Turner, a clinical psychologist and founder of Turner Psychological & Consulting Services, the pandemic and lockdown have the potential to increase risk for SAD for a number of reasons, including not being able to get outdoors as frequently, which can can increase risk for mood episodes. Moreover, the pandemic is a major stressful life event on a global scale, and people with SAD have an underlying vulnerability to depression and are sensitive to stressful life events. “On one hand, people with SAD are used to isolating in the winter because they tend to withdraw and go into ‘hibernation mode’ as part of their symptoms,” explains Rohan. “However, I believe that the stress associated with the COVID-19 pandemic is contributing to both more severe depression symptoms than is typical in people with SAD this fall/winter and the persistence of some depressive symptoms in the spring/summer when people with SAD typically feel their best.”

What are the best ways to treat seasonal affective disorder?

The first step to treating SAD? “It is extremely important to seek professional mental health treatment,” stresses Turner, adding that many therapists are offering virtual services online or at reduced rates. “Therapy can help people identify their individual coping plans based on their needs.” Additionally, some general activities that can be helpful to reduce or manage symptoms of SAD are getting adequate sunlight each day or increasing bright light in darker rooms. A treatment that experts often recommend is light therapy, which consists of sitting or working near a light therapy box, which emits a bright light that mimics natural outdoor light. Additionally, natural supplements of vitamin D may also help improve symptoms. Depending on your case, a doctor may also recommend an anti-depressant medication. “The key antidote for SAD is for the body to produce more serotonin,” explains Tal Ben-Shahar, a positive psychology professor. “We can take anti-depressants for that, however the best would be to treat it naturally—by getting enough sunlight.  If that’s not possible, then we can get artificial light or, if that doesn’t help, revert to medication.”

For individuals that do not have SAD, but are just looking for suggestions to cope with the pandemic this winter in lockdown, Rohan recommends the following: