What is Seasonal Depression?
Seasonal Affective Disorder (SAD), more commonly called Seasonal Depression, is a type of depression that flares up when the seasons change. This mostly happens when we change into the fall and winter seasons, but can happen sometimes during the spring/summer months as well. SAD affects about 10-15 million people in the US (source). Wondering if you might be struggling with seasonal depression? Read on to learn more about the signs of SAD and what you can do to start feeling better.
What does SAD feel like?
Your mood changes. SAD can cause you to feel sad, depressed, anxious, or irritable. It can also create feelings of worthlessness and hopelessness. You’ll be feeling low for most of the day and on more days than not.
You have trouble enjoying things. You might notice yourself no longer being interested in activities you used to enjoy. You may withdraw from your friends and isolate yourself more. It feels like you are no longer “you.”
Your energy levels change. With SAD, you might notice that you are more tired than usual, feel “heavier,” and have lower levels of motivation. It feels like everything in your life requires more effort to accomplish.
You lose focus with your job, schoolwork, or housework. Trouble concentrating on tasks is another sign of SAD. You may feel like you are losing focus and having trouble keeping up with your responsibilities.
Your sleep or appetite changes. Beyond just wanting to stay a little longer in your cozy bed, if you are experiencing SAD you may find yourself sleeping much more than usual. Your appetite can be affected as well, such as craving comfort foods and overeating.
What causes SAD?
Just like regular depression, scientists are still trying to pin down the exact causes. In general, we know that it is related to the change of the seasons. More detailed causes include:
Changes in sunlight. During the fall months, our clocks get turned back an hour just as the winter changes cause differences in sunlight hours. The result? We get much less exposure to sunlight. This affects our biological clock, which affects our routine, and brain chemicals directly.
Serotonin levels drop. Higher levels of sunlight help our brain produce more serotonin as a result of Vitamin D. With less sunlight hours available, our serotonin levels drop. Serotonin is a major brain chemical that is linked with levels of happiness. Less serotonin = more depressed mood.
Melatonin increases. Melatonin, another brain chemical, affects your sleep. When it’s dark outside, your brain knows to make melatonin to help you sleep. With the change in seasons causing more darkness, you may find yourself feeling sleepy and less energetic during the day.
Negative thought cycles. Usually people who experience SAD, experience it for several years before noticing the pattern. This can lead to having anxiety and negative expectations about the winter months which can certainly exacerbate feelings of depression. If you add the stress that comes with the holiday season to that, negative thoughts can be at an all-time high during this time of year.
What can I do to help treat my SAD?
Light therapy. Also called phototherapy, this involves a special lamp that is best used during the morning hours. You use the lamp for about 15-45 minutes a day and can begin to see relief in a few weeks.
Talk therapy. As with other types of depression, going to therapy can help you manage your negative thinking and practice helpful tools for managing your symptoms. Also, having a trained professional to talk to can provide some relief from isolation.
Medication. Medication may be worth exploring with your doctor as antidepressants can help balance your brain chemicals that are being affected by SAD.
Spending more time outdoors. While not a miracle cure, spending more intentional time outside in the daylight can provide some relief. Schedule daily walks or work time out in the sunlight as much as you can to offset the effects of SAD.
What next?
The winter months can be hard for so many people. Seasonal depression, or Seasonal Affective Disorder, is a type of depression that affects millions of people every year. If you feel that you are struggling with SAD this year, reach out to your primary doctor or a mental health professional for help. They can help guide you through the different treatment options that might be the best fit for you and your needs.
