What is Seasonal Depression and How You Can Cope With It

Has your social media timeline suddenly been flooded with seasonal depression memes? Same.

Although the memes can be funny, seasonal depression is a very real thing many people experience. Formally known as Seasonal Affective Disorder (SAD), seasonal depression is exactly what its’ name implies - experiencing depressed moods during a specific season of the year. Typically, this is during the fall and winter seasons. Although much less common, it is possible for some to experience seasonal depression during the spring and summer seasons. Those who are at greater risk for developing seasonal depression seem to be young adults and women. The reason for this is likely due to the stressful life changes and events associated with this time period in people’s lives, along with the fact that women are more likely to seek out mental health care if they notice they are struggling. 

There is no one specific cause for seasonal depression, however, research has found that the following factors may play a role in developing depressive symptoms during the winter months:

• Biological clock change: Our biological clocks, which play a role in regulating our hormones, sleep, and mood, try to adjust to the change in sunlight exposure we experience in fall and winter. This adjustment can be difficult for many, which explains the increased difficulty in regulating our mood.

• Decreased serotonin: Sunlight and vitamin D helps regulate the neurotransmitter serotonin, which contributes to feelings of happiness. Due to the decreased exposure to sunlight and vitamin D, serotonin levels tend to fall in the winter. This ultimately can lead to experiencing more negative and depressive moods.

• Sociocultural factors: Although the holiday season can be a season of joy and positive memories with loved ones, for many it is a source of added stress, pressure, and even familial trauma. These factors compounded with colder weather can increase the chances of developing depressive symptoms. 

Many people experience “winter blues” during the cold months. However, seasonal depression goes beyond just feeling down and tired of being indoors. Symptoms may include:

• Feeling down, depressed, or hopeless 

• Losing interest in activities you once enjoyed 

• Having difficulty concentrating 

• Disrupted sleep (often oversleeping)

• Experiencing low energy

• Feelings of unmotivation

• Changes in appetite (often increased appetite and craving foods high in carbohydrates

It's normal to have some days when you feel down or unmotivated, especially if the cold weather is preventing you from going out and doing enjoyable activities as often as you’d like. However, it is important to keep an eye on how often and how intensely you are feeling this way. It may be a good idea to talk to your doctor or a mental health professional if you notice that the symptoms have begun to impact your daily life negatively, especially when sleep and appetite are being affected. 

So, what can you do to cope with SAD and get through these cold months? A combination of the following suggestions has a good chance of improving your symptoms, energy level, and overall mood: 

• Psychotherapy: Speaking to a mental health professional is a great way to address depressive symptoms, along with any other mental health concerns you may be experiencing. Cognitive Behavioral Therapy, specifically, has been found to be helpful when treating SAD.

• Eat a well-balanced diet: Although you may be craving foods high in carbohydrates, eating a well-balanced diet high in nutrients can help increase your overall energy. 

• Regular exercise: Incorporating exercise, and any movement of your body in general, into your routine is a great way not only to remain healthy but also to boost your brain’s feel-good endorphins. 

• Spend time outdoors: Increasing your exposure to sunlight can help improve your overall mode, even if it is cloudy outside. This can involve a combination of going outside more often and also increasing the amount of sunlight that enters your home during the day.

• Vitamin D: Taking a vitamin D supplement may be a good way of replenishing your body during the dark, winter months. 

• Stay connected: Staying connected and in touch with your loved ones is a great way of coping with SAD, and clinical depression in general. Receiving support from others not only helps us feel more capable of getting through challenges, but it may also provide a sense of feeling understood and less alone.

• Medication: In some circumstances, antidepressants may be appropriate for treating seasonal depression. This can be dependant on the severity of symptoms, along with the level of success you may or may not be experiencing from other treatments. You can speak to your physician to ask any questions you may have and to determine if medication is appropriate for you specifically. 

Hang in there! I know these next couple of months can be hard for many different reasons, even when they are generally painted out to be a season of celebration and joy. Try to stay in tune with yourself and how you are feeling, and reach out for help if you need it. Find the sunshine each day, both literally and figuratively, and stay warm. We will get through this season, just like we have before! 

Take care and be well!

Val