Seasonal Depression; Understanding the Causes and Symptoms
Seasonal depression, also known as Seasonal Affective Disorder (SAD), is more than just feeling a little down when the weather changes. For some, the shift in seasons can lead to significant changes in mood and energy. Understanding what causes SAD and recognizing its symptoms are the first steps in managing it effectively.
What Is Seasonal Depression?
Seasonal depression is a condition that most commonly occurs during the cold months throughout fall and winter. It’s believed to be linked to the reduction in daylight hours. As the days get shorter, many people experience changes in their mood and energy levels, leading to symptoms of depression.
While most people feel a little more sluggish in the winter, those with SAD experience more severe symptoms that interfere with daily life. For many, symptoms improve as the weather warms up, signaling a seasonal pattern.
What Causes Seasonal Depression?
Though the exact cause isn’t fully understood, several factors are believed to contribute to SAD:
1. Reduced Light Exposure
Less sunlight in the fall and winter is a significant factor. Sunlight helps regulate serotonin levels, a neurotransmitter that affects mood. When there’s less sunlight, serotonin levels can drop, leading to feelings of depression.
2. Circadian Rhythm Disruptions
Your internal body clock, or circadian rhythm, is influenced by sunlight. In the winter, when days are shorter, your body’s rhythm can be disrupted, leading to sleep problems and changes in mood and energy.
3. Vitamin D Deficiency
Since sunlight helps the body produce vitamin D, the lack of sunlight during the winter months can lead to a deficiency. This deficiency is associated with mood regulation, and its absence can contribute to feelings of sadness.
4. Genetics and Family History
Some people are more prone to SAD due to genetics. If you have a family history of depression or other mood disorders, you may be more likely to experience seasonal depression.
Symptoms of Seasonal Depression
Symptoms of SAD can vary but generally include:
Low Mood: Feeling sad or down most of the day.
Loss of Interest: Losing interest in activities you once enjoyed.
Fatigue: Feeling tired even after adequate sleep.
Changes in Appetite: Craving carbohydrates or overeating.
Sleep Problems: Sleeping too much or struggling with insomnia.
Difficulty Concentrating: Feeling foggy or distracted.
Social Withdrawal: Isolating yourself from friends and family.
If these symptoms persist for weeks or months, it's important to seek seasonal depression support from a professional.
Managing Seasonal Depression
If you think you're experiencing SAD, there are a few strategies that can help:
1. Light Therapy
One of the most effective ways to treat SAD is through a light box that replicates natural sunlight. By sitting in front of the light box each morning before work or school, you can help reset your body’s internal clock and increase serotonin levels, which play a key role in mood regulation.
2. Spend Time Outside
Even if it's cloudy, try to get outside during daylight hours. Natural light, even in small doses, can improve mood and energy. Taking a short walk or simply sitting by a window can help.
3. Stay Active
Regular exercise can help fight depression by releasing endorphins. Brisk walks or light stretching are options for staying active and boosting your mood and energy levels.
4. Get Enough Shut-Eye
Prioritizing sleep can make a big difference in your mental health. Try to go to bed and wake up at the same time each day to keep a consistent internal clock.
5. Seek Professional Help
If your symptoms are severe or don’t improve, talking to a therapist or doctor is essential. Cognitive Behavioral Therapy (CBT) is a proven treatment for SAD, and in some cases, medication may be necessary.
Act Early
Seasonal depression doesn’t have to control your life. If you notice the symptoms creeping in, take steps early to manage your mental health. By staying active, getting light exposure, and seeking professional support when necessary, you can navigate the winter months more easily. Let me help you navigate your SAD and schedule an appointment with me!
About the Author
Cory Reid-Vanas, LMFT, is a Colorado licensed marriage and family therapist and the founder/owner of Rocky Mountain Counseling Collective. He provides therapy to clients of all ages, from children age 5 and up through adults, as well as couples and families. Cory assists his clients with a wide range of concerns, such as anxiety, depression, anger, trauma, stress management, autism, life transitions, and parenting and relationship issues. He utilizes play therapy when working with youth. He offers counseling sessions in person in his Denver office and also online.