Why Seasonal Affective Disorder (SAD) Affects Women More Than Men
Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons, most commonly in the fall and winter months when daylight hours are shorter. While SAD can affect anyone, studies show that women are disproportionately affected compared to men. Understanding why women are more vulnerable to SAD and how therapy can help is crucial for effective management and support.
Why Are Women More Affected by SAD?
1. Hormonal Differences
Women’s hormonal fluctuations, particularly changes in estrogen and progesterone levels, play a significant role in mood regulation. Estrogen has a direct impact on serotonin, a neurotransmitter associated with mood and well-being. During the fall and winter months, declining daylight can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s response to stress and influences hormonal balance. Lower estrogen levels during the menstrual cycle or perimenopause can exacerbate SAD symptoms, as estrogen helps regulate the synthesis and reuptake of serotonin. Additionally, progesterone, which has sedative-like effects, can contribute to increased fatigue and low energy during darker months, further compounding depressive symptoms.
2. Biological Clock Sensitivity
Women may have a more sensitive internal biological clock (circadian rhythm), which is influenced by changes in daylight exposure. The suprachiasmatic nucleus (SCN) in the brain’s hypothalamus controls circadian rhythms, regulating sleep-wake cycles, hormone production, and mood. Research indicates that women tend to have a shorter intrinsic circadian period than men, making them more susceptible to disruptions caused by reduced daylight. Seasonal shifts can lead to desynchronization between their internal clocks and environmental light cues, resulting in sleep disturbances, hormonal imbalances, and mood fluctuations. Furthermore, disruptions in melatonin secretion—often increased during winter months—can contribute to feelings of lethargy and sadness in women.
3. Higher Rates of Depression and Anxiety
Women are already at a higher risk for depression and anxiety disorders. According to the National Institute of Mental Health (NIMH), nearly twice as many women experience depression compared to men, making them more susceptible to seasonal mood disturbances.
4. Social and Environmental Factors
Women often carry multiple responsibilities, such as caregiving, work, and household management, which can heighten stress levels during the darker months. Social expectations and lack of self-care opportunities may also contribute to increased vulnerability to SAD.
Statistics on Women and SAD
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- Women account for 60-90% of SAD diagnoses, according to various studies.
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- Symptoms typically begin in early adulthood, with the average onset around age 20-30.
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- Up to 10% of women in northern climates may experience SAD during the winter months.
How Therapy Can Help Women with SAD
While lifestyle changes, such as light therapy and exercise, can help manage SAD symptoms, therapy provides essential emotional support and coping strategies tailored to women’s unique needs.
1. Internal Family Systems (IFS) Therapy
IFS is an effective approach that helps women explore and understand their internal emotional landscape. It focuses on identifying different parts of the self that may be experiencing distress due to seasonal changes and fostering self-compassion and balance. By working with these internal parts, women can develop greater emotional resilience and well-being.
2. Mindfulness-Based Therapy
Mindfulness techniques can help women stay present and manage feelings of sadness or anxiety related to SAD. Practicing mindfulness encourages self-compassion and reduces stress levels.
3. Supportive Counseling
Therapists provide a safe space for women to discuss their struggles, address stressors, and develop personalized strategies to cope with seasonal changes.
4. Behavioral Activation
Therapists work with women to establish routines that encourage engagement in pleasurable and fulfilling activities, even when motivation is low due to seasonal changes.
Taking the Next Step
If you or someone you know is struggling with Seasonal Affective Disorder, therapy can provide the necessary support and tools to manage symptoms effectively. At Authentic Living London, our compassionate therapists understand the unique challenges that women face and are here to help.
Contact us today to learn more about our therapy services and how we can support you through the seasonal changes. We offer free 15 minute consultations, because it’s important to us that you feel as comfortable as possible.