What is Seasonal Depression?
Introduction to Seasonal Depression
Seasonal depression is a mood disorder that is generally characterized by seasonal patterns of depressive symptoms that typically start and end around the same time each year. It is also known as winter depression or Seasonal Affective Disorder (SAD).
Seasonal depression is more common during the winter months, typically starting in late fall and continuing throughout the winter. It tends to occur during the colder months, which is what distinguishes winter depression from other major depressive disorders. “Summer depression” or “summer seasonal depression” is a rare type of SAD that typically starts in late spring or early summer.
Data from the American Psychiatric Association suggests that about 5% of adults experience SAD yearly, and 10-20% may experience the winter blues, a less severe form of the condition. These symptoms can last for as long as 40% of the year and peak between January and February.
Why Is Seasonal Depression More Common During Winter?
Researchers are not yet sure what triggers seasonal depression or exactly why it seems to be more common during the winter months. Yet, there are several theories for why the symptoms typically start in late fall, peak during the coldest months, and as the weather warms up.
One theory is that your biological clock (also known as your circadian rhythm) naturally adjusts during the winter months due to changes in several environmental factors. This is in response to reduced daylight, longer nights, and lower levels of daytime ambient light. Some people may naturally find this process more difficult than others leading to symptoms such as poor sleep, irritability, chronic fatigue, and an increased risk of developing winter depression.
Another leading theory is that certain chemical substances found within the brain (called neurotransmitters) fluctuate naturally throughout the year in response to some of the environmental changes mentioned above, in particular the amount of daylight we receive.
These neurotransmitters are associated with mood, appetite, and sleep regulation, for example, serotonin and melatonin levels. Low levels of these neurotransmitters may be responsible for the depressive symptoms of SAD.
Researchers have also found some evidence that there may be a genetic component to winter depression, as it seems to run in families. However, they have been unable to identify any particular gene associated with the condition.
Seasonal Depression Symptoms
Like most major depressive disorders, the symptoms of SAD can vary widely, making it difficult to diagnose. Let's take a look at some of the more common symptoms of SAD, as well as some less common features.
Persistently low mood
No longer taking pleasure or interest in everyday activities or things that were previously pleasurable
Feeling easily irritable
Feelings of despair, guilt, and worthlessness
Feeling lethargic
A change in sleeping pattern
Difficulty falling asleep or difficulty staying awake
New cravings and weight gain
Difficulty concentrating
Decreased sex drive
Suicidal thoughts
Diagnosing Seasonal Depression
It's important to note that if you suspect you or anyone around you is suffering from Seasonal Affective Disorder you should seek professional help to make a diagnosis.
Diagnosing SAD can be challenging, but your doctor may diagnose you with the condition if you have:
Symptoms of major depression
Depressive episodes that happen more frequently during a specific season.
Depressive episodes that occur during specific seasons for at least two consecutive years.
Who Is at Risk of Developing Seasonal Depression?
Researchers have not yet identified the cause of winter depression. Yet, some factors may increase your risk of developing the condition. These include:
A family history of seasonal affective disorder
Having other mental health conditions
People who live far from the equator
Individuals who are low in vitamin D
Seasonal depression usually develops in individuals between 18-30 but is uncommon in individuals younger than 20. It is also more common in women than men.
How Seasonal Depression Can Impact Your Quality of Life
Seasonal depression is a more severe condition than the winter blues and is considered a major depressive disorder. This means that it can impact your quality of life negatively in many ways, which include:
Academic challenges
Disrupted sleep cycles
Social withdrawal may lead to strained interpersonal relationships and professional interactions
An increased risk of substance abuse
An increased risk of developing other mental health conditions
Challenges with your sexual health such as erectile dysfunction, and so on.
Increased appetite, especially for carbohydrates, and cravings which may lead to weight gain
Poor concentration and low energy levels cause difficulty carrying out daily tasks
Reduced work performance and productivity
Heightened sensitivity to rejection and criticism which may lead to lower self-esteem
Treatment Options for Seasonal Depression
The symptoms of seasonal depression typically improve after a couple of weeks or months as the weather improves. However, several treatment options can be used to reduce the severity, hasten recovery, and even decrease the likelihood of recurrence. Depression of any degree not only has an impact on your mind but also on your body - especially if exposed to it over a long period of time. It’s important to seek out professional help and incorporate helpful tools into your daily routine to support your brain and body through SAD.
Here are a few treatment options when it comes to SAD:
Light therapy (phototherapy)
Light therapy involves controlled exposure to certain amounts of artificial or natural light. This may involve sitting in front of a light therapy box such as a seasonal depression lamp, for a fixed amount of time every day.
Sad lamps emits a particular type of bright light and it's been found to improve SAD symptoms in this little one to two weeks. It’s best to start this treatment in the fall as a way of preventing or reducing symptoms into the winter before occurrence. This practice can be done daily.
Another form of phototherapy involves controlled sunlight exposure through activities like taking walks during the daytime or frequently sitting next to a window. Of course, be sure to wear your sunscreen and discuss with your healthcare provider before exposing yourself to an increased amount of sunlight.
Here’s a few of our current favorite light therapy devices for your home:
Luminette Wearable Happy Lamp - $199.00
Verilux® UV Free HappyLight® - $49.99
2. Psychotherapy
Psychotherapy, also known as talk therapy or counseling, is a form of mental health treatment that involves a conversation between a trained therapist and an individual or group.
Psychotherapy can take various forms, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, interpersonal therapy, and so on. This form of treatment is aimed at helping you identify the root psychological causes of winter depression as well as several behavioral coping strategies you can adopt to reduce the severity and risk of occurrence of the condition.
Browse the different types of therapy broken down into more detail at MentalHealthMatch.com.
If you are interested in starting your talk therapy journey, you can sign up for BetterHelp today and take their personalized quiz. BetterHelp will match you with potential therapists that suit your needs.
3. Medications & Supplements
Once getting a confirmed diagnosis from your doctor or therapist, you may be prescribed medications for SAD. If you prefer a holistic approach to treatment, there are several vitamins and supplements that are recommended to help support your brain through Seasonal Blues.
Several conditions can mimic or worsen symptoms of Seasonal Affective Disorder such as hypoglycemia, hypothyroidism, certain viral infections, and so on. Therefore, your healthcare provider will adequately screen you for any of such underlying conditions.
Here are some of our favorite SAD approved vitamins & minerals that we take when we’re feeling blue:
Thorne Vitamin D3 Supplement 1,000 IU 90 Capsules $11.00
Ritual Sleep BioSeries™ Melatonin Capsules $26.99
Brain MD Saffron Supplement for Happy Brain $49.99
4. Lifestyle Modifications
Several lifestyle modifications have also been found to be quite effective in managing Seasonal Affective Disorder. This includes several relaxation techniques such as yoga or meditation, regular exercise, maintaining a healthy diet and a regular sleep schedule, as well as staying well-connected with family, friends, and colleagues.
Remember, if you are experiencing suicidal thoughts consult a doctor immediately or seek help from the closest emergency room.
When Should You See a Doctor
Seasonal Affective Disorder (SAD) is a common disorder that affects about 5% of adults yearly. Symptoms typically include low mood, fatigue, and disrupted sleep. While genetics and changes in brain chemistry may play a role, specific causes are unclear. Seeking professional help for diagnosis is crucial, considering the varied symptoms and potential impact on daily life.
If you or someone you know is experiencing symptoms of Seasonal Affective Disorder, seek professional help for a proper diagnosis and tailored treatment plan. Don't hesitate to consult a doctor, therapist, or mental health professional. Early intervention can significantly improve your quality of life during the challenging winter months.
Additional Resources
Here are some helpful links that we’ve referenced for our own SAD disorders:
