What is Seasonal Depression?

Seasonal depression, also known as seasonal affective disorder (SAD), is a form of depression that mainly surfaces when the season changes. This disorder is quite common in the fall and starts with the approaching days of winter. It shows intense symptoms during the colder days and ends in the spring or summer.

SAD ranges from mild to extreme.

During the cold days of winter, we usually feel sad and down because we have limited activities to do and find ourselves stuck in our homes. This mild form of SAD is also known as the Winter Blues.

But when it comes to the more severe SAD, it is a form of depression that significantly affects your daily living. It can make you feel different emotions, experience energy loss, and be unable to perform any task, more like what normal depression does. The only difference is that SAD resolves as summer comes. In contrast, chronic depression stays longer until treated correctly.

This article shares more about SAD, including what it is and how to prevent and manage it.

Symptoms of Seasonal Depression According to Seasons

Symptoms of seasonal depression vary. These symptoms surface around the early fall days and end in the summer. It changes a lot regarding the symptoms, as fall symptoms differ from summer symptoms. People with different and opposite patterns can experience this disorder during the summer and stop by the winter.

General symptoms of SAD are:

- Low energy

- Feeling very sluggish

- No interest in any activity

- Lifeless, sad, and down moods

- Hypersomnia (oversleeping)

- Loss of concentration

- Suicidal thoughts

- Carbs craving and weight gain

Symptoms During Fall

As we mentioned, symptoms can also be season specific. Some fall and winter-related symptoms are:

- Excessive sleeping problem

- Diet changes and weight gain

- Loss of energy to perform any task

- Fatigue

Symptoms During Spring or Summer

Some symptoms related to summer/ spring are:

Insomnia
Loss of appetite
Weight loss
Anxiety and irritative mood

Why does Seasonal Depression Happen?

Why does seasonal depression happen, and what are the causes of it?

Various factors can cause this disorder, and they can be both internal and external. But some of the most common are:

Deficiency of Vitamin D

Vitamin D deficiency can be one of many contributors that can cause this disease. When the body does not make enough vitamin D, the serotonin neurotransmitter will not function effectively, which causes SAD. Moreover, as winter has exceptionally few sunny days, it can also cause vitamin D deficiency, contributing to SAD.

Changes in Biological Clock

Our biological clock regulates our moods, sleep, and hormones. When there is some change in the outside environment, like in winter, we experience natural shifts. Although we typically start to adjust to the transition, some people who have SAD cannot, and these changes become the primary precursor of mood shifts.

Changes in Brain Transmitters

Serotonin is one of the essential brain neurotransmitters responsible for mood changes and feelings of happiness and can also contribute to this problem. If you are dealing with SAD, you naturally have low serotonin levels. Moreover, as mentioned above, sunlight is essential as it provides Vitamin D to the body, boosting serotonin. In winter, less sunlight means less vitamin D and less serotonin function.

Negative Mindset

Everybody is not fond of winter, and some people even harbor negative feelings about winter. People with SAD typically have negative thoughts about the winter, which is quite natural as it worsens the dis-ease. To which extent it affects the person and whether there is any relation between the negative thoughts and SAD still needs to be discovered.

How Common is Seasonal Depression?

So, how common is seasonal depression?

It is not very common, but according to researchers, around five percent of people in the US experience seasonal depression. Researchers found that it starts around early adulthood, between 18-30 years, and affects more women than men, although there is not much evidence.

Researchers also discovered that most people feel this way between January and February, as these are the year's coldest months.

What are Risk Factors for Seasonal Depression?

SAD can happen to anyone and any age but is quite common in people already dealing with a depressive mental disorder. People dealing with bipolar disorder, especially bipolar II disorder, are most commonly at risk of having this problem.

Other mental disorders like attention-deficit hyperactivity disorder (ADHD), panic disorder, anxiety, sleep disorder, and eating disorder are also at higher risk.

Aside from that, people who live in areas with significantly less sunlight, have reduced daylight hours, or mostly have wintery days are at high risk of developing seasonal depression.

How do We Manage SAD?

Now that we are aware of what SAD is and how it can affect us, let us explore holistically and natural forms of support:

Behavioral Therapy

Cognitive behavioral therapy is an excellent way of helping yourself. With cognitive-behavioral therapy, you explore, process, and even challenge your thoughts, feelings, and emotions. At Asili Wellness, we offer traditional talk therapy and our signature Yoga +Talk Therapy to prevent and combat depression. With our Yoga + Talk Therapy, we provide an integrative approach to navigating your health and wellness. Be proactive and opt for a professional to support you in feeling your best.

Outdoor Activity

Working with sunlight is another fantastic way of helping yourself naturally. As much as possible, expose yourself more and more to sunlight (using SPF protection, of course!). Even if it is just a glimpse of the sun that comes out for a short time, go ahead and expose yourself to it. Adjust your activities according to sunlight. If any activities need you to go out of the house, try to adjust them according to the sun times. Adjusting your sleep and wake schedule is also helpful. Moreover, try other lifestyle changes like consistent sleep schedules and a nutritious diet.

Vitamin D Replenishment

Get yourself checked for Vitamin D deficiency, another precursor of seasonal depression. Try to maintain Vitamin D levels by getting sunlight. Otherwise, opt for a good supplement and be consistent with it. Increase your intake of plant-based foods high in Vitamin D, such as mushrooms. Vitamin D replenishment can help you improve the symptoms or minimize them. Combining Vitamin D increases with other lifestyle changes can help significantly.

Light Therapy

Light therapy is another way to manage SAD and is quite helpful in reducing seasonal depression symptoms. There are different types of light therapy, like unique lamps, phototherapy, etc.

Light therapy with a lamp uses fluorescent lamps. You expose yourself to this light for a few minutes and repeat the process for a set interval. The tubes are covered with plastic to prevent the harsh side effects of UV rays, as this light is more potent than ordinary light.

Phototherapy is another light therapy in which you do not directly look in the light; instead, you expose yourself to the light. You place the lamp a few meters away from yourself and perform daily activities during exposure.

Engage in light therapy mainly during the day instead of the night to prevent insomnia. Limit exposure to about 15-30 minutes.

Embrace The Season

Embracing the season is another excellent way of tackling SAD. You might not like the season or its symptoms; however, practicing self-care can minimize them. Always look forward to the positive things that the season brings.

Halloween and Thanksgiving are celebrated holidays that can bring joy into your life. For example, winter is Christmas, when you may set aside a particular time for spending with loved ones, slowing down, or enjoying a cup of hot chocolate. New Year is another great way of celebrating.

Try to practice focusing on positive thoughts instead of negativity and combining this with lifestyle changes for better results.

Final Thoughts

Seasonal depression, although not very common, can be debilitating, so healing it is essential. If not, it can turn into a more severe form. Thorough knowledge about the disease and being proactive can help navigate the disorder. Take time to check in with your mind, body, and spirit and observe what arises for you. Do not hesitate to contact a friend, family member, or healthcare provider as you proceed on your wellness journey.

Want support in navigating seasonal or other types of depression? We'd love to connect with you and create a personalized wellness plan for your healing journey!

Schedule a complimentary consultation today!