Fall and winter seasons can be beautiful as trees shed their leaves and cold temperatures add a blanket of snow in some parts of the country. This time of year can also bring on mental health challenges like seasonal depression.
The added isolation during the winter months might even make the condition more acute in some cases.
Unfortunately, seasonal depression symptoms can drive people to self-medicate with drugs or alcohol, which will only worsen the feeling.
Even though the symptoms may be similar, it’s necessary to understand the difference between seasonal and situational vs clinical depression.
What is Seasonal Depression?
There are different types of depression and Seasonal Depression is listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as a type of major depressive disorder with seasonal patterns.
It goes by many names, such as Winter Depression, the Winter Blues, and more formally as Seasonal Affective Disorder (SAD).
The weeks between January and February, when there is less sunlight and people are forced inside because of the cold weather, are generally the most difficult months for seasonal depression.
With fewer daylight hours, people can actually experience chemical changes in the brain that negatively affect circadian rhythms, leading to shifts in mood and feeling out of sorts during the day.
An estimated 5 percent of adults in the United States deal with seasonal depression. It is more common among women, but men are certainly affected as well.
Though seasonal affective disorder can occur in people of any age, the typical onset is generally in people between the ages of 18 and 30 years old.
As the American Psychiatric Association (APA) notes, seasonal depressive disorder “is more than just the winter blues.”
In some cases, the symptoms of this disorder can interrupt or severely diminish a person’s ability to take care of his or her day-to-day responsibilities.
Left untreated, any form of depression can spiral and deepen, creating not only serious mental health issues, but also causing the loss of a job or damage to personal and family relationships.
It some cases it can lead to other conditions like anxiety or substance abuse issues from trying to cope with the symptoms through self-medication with drugs or alcohol.
Seasonal Depression Symptoms
Many of the typical seasonal depression symptoms mirror those of major depression.
Most people who are affected by it will begin to feel better as summer approaches and daylight hours are extended. But during an episode of seasonal affective disorder, symptoms can range from mild to severe.
Those who cope with the disorder often find they are continually fatigued and sleeping far more than usual. The combination of physical and mental changes can be particularly difficult.
Common seasonal depression symptoms include:
- Loss of interest in activities or relationships that a person normally enjoys
- Changes in sleep patterns, including difficulty getting out of bed at a regular time
- Issues with appetite and diet, typically overeating or craving carbohydrates
- Lack of physical and mental energy, likely related to oversleeping and poor diet habits
- Difficulty concentrating and focusing mentally, along with being fidgety or having difficulty sitting still
- Fatigue may also lead to foggy thinking, slowed speech and movement
- Feelings of worthlessness, hopelessness and guilt
- Anhedonia or inability to experience joy
- An increase in alcohol consumption as a way to self-medicate
- Suicidal thoughts and ideations can also occur in severe cases
Understanding the signs and symptoms is an important first step in knowing how to fight seasonal depression and employ an effective treatment approach.
Seasonal Depression Treatment
It’s always important to understand there is no shame in experiencing symptoms or seeking treatment for seasonal depression.
There is a stigma associated with mental health issues, but the truth is depression and related illnesses are incredibly common and treatable.
The good news for those struggling with winter depression is the symptoms tend to ease with the end of the season, but seeking treatment can help speed up the process or avoid it almost entirely.
In some cases, antidepressant medication is suggested in combination with counseling.
Useful treatment approaches like cognitive behavioral therapy (CBT) help people regulate their emotions and alter unhealthy thought patterns.
There are also some natural and practical ways to combat the symptoms of seasonal affective disorder.
7 Seasonal Depression Treatment Methods
1. Natural or Artificial Sunlight for Seasonal Affective Disorder
Adding more light to your daily routine can work wonders since reduced daylight hours in the winter can be one of the biggest reasons people become depressed.
Getting more light can take several different forms, such as going outside during the day, even in colder temperatures. Daylight, believe it or not, has healing properties for seasonal depressive symptoms.
In darker climates, a seasonal affective disorder lamp or light boxes can provide some ultraviolet light to mimic the sun. There are variety of SAD lamps available online, with many of them costing under $200.
2. Exercise Regularly
Even a little bit of regular physical activity, like a brisk half hour walk every day, can help reduce stress and decrease the symptoms of seasonal depression.
Exercise naturally increases neurotransmitters and happy chemicals in the brain such as endorphins, dopamine, and serotonin to improve mood and happiness.
In the summer months, it’s natural to get regular exercise outside. In the winter it can take some extra effort to bundle up and go outdoors.
If this is the case, sign up for a winter membership at a gym or indoor sports facility. Finding one with a pool scores bonus points.
3. Healthy Eating Habits
To help overcome seasonal depression, try to maintain a healthy diet and lifestyle by eating fresh fruits, vegetables, fish and lean proteins. This also includes avoiding or severely limiting depressants like alcohol, marijuana and other drugs.
Eating more serotonin rich foods like salmon or poultry, leafy greens, eggs, tofu, and others increases this feel-good neurotransmitter to improve your mood.
4. Mental Stimulation
Stimulate your brain with healthy, mindful activities like yoga and meditation, both of which can help quiet the mind and reduce stress triggers.
Practicing meditation and mindfulness on a regular basis can help reduce stress the entire year-round, but they play an even more important role during the long, dark winter months.
5. Socialize
Socialize as much as possible, either by spending time with family and friends, or by volunteering for a cause that’s particularly important to you.
During the Covid pandemic it was difficult to socialize in person on a regular basis, but it taught us how to make use of online videoconferencing to keep in contact with those dear to us.
6. Regular Sleep
Try to keep a regular sleep and wake schedule, by going to bed and waking up at the same time every day, even on the weekends. After a while, the body will adjust to this cycle and you will start to get more restful, regenerative sleep.
Sleep is considered one of the three pillars of health, along with eating right and exercise, although many of us discount its benefits at our own detriment.
7. Professional Help for Seasonal Depression
Finally, don’t be afraid to seek help for seasonal depression or any other mental health challenges.
Taking care of ourselves is always the smart and the responsible thing to do so we can be present, productive, and available to those we care about.
Not all of us can do it alone, and there’s no shame in asking for help when you’re feeling down.
If drugs or alcohol are also a problem, consider professional depression and addiction treatment before becoming overwhelmed.
Learning how to fight seasonal depression, or seasonal affective disorder really can be as easy as incorporating many of the treatment approaches outlined here.
Certainly, these are helpful all year long, but they’re especially important for getting through the winter blues until the weather breaks and spring arrives.
Frequently Asked Questions
Is seasonal depression real?
Yes, seasonal depression is a real mental health condition recognized by the DSM-5 as ‘a type of major depressive disorder with a seasonal pattern.’
Formally known as Seasonal Affective Disorder (SAD), it is caused by a decreased exposure to sunlight in the Fall and Winter.
When does seasonal depression start?
In the United States, the onset of seasonal depression symptoms will vary by person and area of the country, although it typically starts in October or November and becomes noticeably worse as the days become shorter.
January and February are often the worst months for many people, and mood begins to lift when longer daylight hours return in the following months.
Can seasonal depression happen in the summer?
Yes, it’s possible for seasonal depression to affect some people in the summer, but it is less common than the winter months.
Summer depression usually begins in later spring or early summer as the seasons change and there is more daylight, although the exact cause is unclear.
Can you have seasonal depression and regular depression?
Yes, it’s possible for an individual to experience seasonal depression and other types of depression at the same time.
It’s quite common for people to have overlapping mental health conditions such as anxiety and depression.
For those who have major depressive disorder throughout the year, it can be exacerbated by the changing seasons when seasonal affective disorder symptoms appear.
Does Vitamin D help seasonal depression?
There isn’t much evidence to prove Vitamin D will help reduce seasonal depression symptoms, but some health professionals think it’s a good idea to take it during the winter months, especially if levels are low.
It makes sense because sunlight increases Vitamin D levels in the body and also boosts serotonin and dopamine for improved mood.
How can you prevent seasonal depression?
The same methods used to treat seasonal depression are also beneficial for preventing it.
Regular exercise, especially outside in direct sunlight, is one of the best ways to prevent Seasonal Affective Disorder symptoms before they appear.
Keep the blinds open during the day and spend time near windows if you can’t be outdoors to absorb some natural sunlight.
Eat healthy foods and keep a regular sleep schedule during the week and on weekends.
Spend time with family and friends as much as possible and avoid being alone for long periods.
