Seasonal Affective Disorder in the LGBTQ+ Community and Beyond

As the days get shorter, you might start to feel yourself becoming a little sad or even depressed. Some folks just get the “holiday blues,” but others might find themselves struggling with what’s called Seasonal Affective Disorder, or SAD (appropriately named).

LGBTQ+ seniors living in the Upper Midwest might particularly struggle, as many older folks are already less connected to their communities or loved ones. Family might be far away or unaccepting of their LGBTQ+ identity, or it might simply be difficult to leave the home.

We chatted with Dr. Daniel Hurley, PhD, a licensed psychologist with Allina Health to learn more about SAD, its symptoms, how you can combat it, and more.

What is Seasonal Affective Disorder, clinically? How many people are impacted?

“Seasonal Affective Disorder is a type of depressive disorder,” says Dr. Hurley. That means it’s more than just feeling a little down from time to time or struggling to find your holiday cheer.

“These experiences occur within the context of a seasonal cycle, typically occurring during late fall or early winter,” says Dr. Hurley. That means SAD usually begins and ends around the same time each year.

Approximately 5% of the population is affected by SAD. The prevalence of those affected increases when you move further away from the equator. Some studies point to the prevalence rate in Minnesota being about 5–10% of the population.

What are the symptoms of SAD?

According to Dr. Hurley, symptoms can include “an increased need for sleep, drowsiness, low energy, difficulty focusing, increased appetite (especially for sweets/carbs), weight gain, and feelings of sadness, anxiety, or irritability.”

One very important thing to note is that in more severe cases, SAD (and other depressive disorders) can cause thoughts of not wanting to be alive or thoughts of suicide.

“Providers at Allina Health encourage those who experience those thoughts to reach out to a medical professional for support and treatment,” says Dr. Hurley. “You can also call the National Suicide Prevention Lifeline at 988 for 24/7 free and confidential support.”

How does SAD impact your health?

This disorder seems to be triggered by a drop in daily light exposure, which is very typical of fall and winter months. This can affect a wide variety of factors, including your 24-hour circadian clock, digestion, and hormonal activity. Hence why some of the most common symptoms are related to sleep, appetite, and mood.

Specifically, “shorter days and less light impact the neurotransmitter serotonin (which helps regulate our moods), melatonin production (a hormone related to sleep), and vitamin D levels,” says Dr. Hurley.

Individuals with SAD may experience reduced motivation and energy for activities that would usually improve their mood, like connecting with others, engaging in a favorite hobby or pastime, or exercising.

This lack of motivation and energy can potentially lead to a downward spiraling effect. Missing out on mood-boosting experiences can lead people to feeling even more depressed and isolate even further.

But it’s not all doom and gloom…you can improve your symptoms.

What can you do to help SAD?

The best way is to simply get more sunlight. “30 minutes per day is the recommended amount of time to be in bright light, ideally in the morning,” says Dr. Hurley.

You can see even greater improvement by combining sunlight with a physical activity, like going outside for a walk. But why does sunlight help?

“Direct sunlight can have a positive impact when it hits our retinas,” says Dr. Hurley. “The process starts at the back of our eyes where light activates special receptors in the retina. Messages are sent via multiple pathways in our brains which help regulate our body’s clock, mood, and cognition.” Exactly the systems SAD affects most.

But what about if it’s cold and you’re bundled up, or you’re wearing sunscreen? Does the sun have to touch your bare skin?

Because the effects of sunlight are experienced through your retinas, you can get the benefits whether you’re bundled up or not. Though Dr. Hurley cautions that, “While the light needs to hit the retina in the back of the eye, it is not recommended that you look directly at the bright light.”

So, how bright does this light need to be?

“A sunny day can provide about 50,000 lux, while a more overcast or gray day can be around 10,000 lux,” says Dr. Hurley. “Lux” is a unit of illuminance, essentially a measurement of the visible light present.

If you’re a bit less mobile like some in the LGBTQ+ senior community, you can also use a lightbox or sunlamp. Just make sure it’s rated for at least 10,000 lux to see benefits, and sit under it for at least 30 minutes a day.

Other ways to boost your sunlight exposure could be having your morning coffee on a porch or deck, change your commute to walking or bicycling (weather permitting), work outside or even sit next to a window, or plan outdoor social activities.

And don’t forget to check on your fellow LGBTQ+ community members, particularly seniors, this holiday season. A simple offer to take them out for a walk could go a long way toward easing symptoms of SAD.