Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that happens at certain times of the year. It often starts in the fall and continues into winter, when there’s less sunlight. While the exact cause is not fully understood, researchers believe changes in sunlight and our internal body clock play a big role.
What Are the Symptoms?
Seasonal depression can feel different from other types of depression. It tends to hit around the same time each year and lasts for several months. Common symptoms include the following:
- Feeling sad, empty, or hopeless
- Losing interest in activities you once enjoyed
- Changes in sleep patterns or appetite
- Low energy or fatigue
- Trouble concentrating
- Irritability or feeling down most of the day, nearly every day
Unlike the common, short-lived winter blues, SAD can disrupt daily life, making it difficult to focus on work or enjoy social activities. It can lead to feelings of isolation, frustration, and stress.
Why Does It Happen?
The main reasons behind seasonal depression aren’t entirely clear, but here’s what researchers have found:
Sunlight and Melatonin: Shorter days mean less exposure to sunlight, which can mess with your body’s production of melatonin, a hormone that helps regulate sleep. Low melatonin levels have been associated with feelings of depression. When your body doesn’t get enough light, it can feel out of balance.
Vitamin D Deficiency: Sunlight helps your body produce vitamin D, which plays a role in mood regulation. When sunlight is scarce during the fall and winter, vitamin D levels can drop. This may contribute to feelings of sadness or fatigue.
Biological Clock: Your circadian rhythm is your body’s internal clock, telling you when to sleep and when to be awake. Less sunlight can throw off this rhythm, making it harder for some people to feel alert or happy.
Family History: If someone in your family has had depression or SAD, you may be more likely to experience it as well. It isn’t fully understood, but a genetic component may influence one’s ability to adjust to seasons with less sunlight.
How Is It Diagnosed?
If you think you’re experiencing seasonal depression, a mental health professional, like a therapist or psychiatrist, can help. They will ask you about your symptoms, medical history, and how your mood changes with the seasons. It’s important to be honest during this conversation, as it can help your therapist find the best treatment for you.
Treatment Options for Seasonal Depression
There are different ways to manage seasonal depression, and treatment may vary from person to person. Here are a few options to consider:
Light Therapy: Light therapy is a treatment where you sit in front of a box containing special light bulbs that trigger the body’s response to natural sunlight. The light can help regulate your body’s circadian rhythm and improve energy levels.
Talk Therapy: Cognitive Behavioral Therapy (CBT) is a type of therapy that helps challenge negative thought patterns. If you struggle with SAD, CBT can help shift the way you view winter months, empowering you to better manage your symptoms. Therapy also helps build coping strategies for handling tough times.
Vitamin D: If you have low vitamin D levels, your doctor may recommend supplements. A blood test can determine if your levels are low. Getting outside for a bit of sunlight during the day can also help improve your vitamin D levels.
Exercise: Physical activity can boost mood and energy levels, helping to combat feelings of fatigue and sadness. Keeping your body moving during the winter months is a great way to fight SAD.
Support Is Available
Seasonal depression is more than just feeling down during the colder months. It can make the days extremely difficult. Getting the right treatment can help you get back to feeling like yourself. Please contact me if you have any questions about how therapy works or to arrange an appointment.