Navigating Seasonal Depression
Written By: Will DeJohn
As crisp autumn mornings begin and the leaves turn vibrant reds and yellows, many people feel comfort in the slowdown from the warmer seasons. However, for some, the change can bring a dip in mood, feeling tired more often, and even a sense of dread. While changing seasons can impact many people, it’s essential to recognize that mood changes can go beyond “autumn blues.” Let’s explore what seasonal depression is and common symptoms, and finally, some ideas on managing it as we head into the rest of the year.
What is Seasonal Depression?
Seasonal depression, or seasonal affective disorder (SAD), is a type of depression usually triggered by colder weather and shorter daylight hours during fall and winter. It forms a pattern year-round. Depending on where we live during these months, we receive less sunlight exposure, affecting our circadian rhythms, which control our sleeping cycles by producing hormones like melatonin and serotonin (Mead, 2008). Melatonin production can increase, causing feelings of drowsiness and fatigue, while serotonin decreases, causing feelings of irritability or depression.
SAD is considered a form of major depressive disorder (MDD). Still, it is unique because the symptoms usually only occur during specific times of the year and go into remission when the season ends. However, the intensity of the shift in mood and the severity of the symptoms should not be taken lightly! The experience can be no less difficult for someone with different feelings of depression.
Symptoms of SAD
Differentiating between the fall slump and SAD can better inform you of how best to manage your symptoms. Here are some common symptoms of SAD and how they might impact daily life.
Persistent low mood: sadness, hopelessness, or irritability for months instead of weeks or those feelings worsening through the season.
Increased fatigue: While feeling slower is normal during winter, an increase could be caused by being too tired to get out of bed or feeling overwhelmed frequently.
Sleep changes: most people experience over-sleeping, but any persistent sleeping disturbance could be present.
Loss of interest: things or people that once brought joy might feel more like a burden.
Cravings or weight gain: seasonal depression can often bring on cravings for comfort foods, particularly carbohydrates, leading to weight gain.
Difficulty Concentrating: people with SAD may struggle to concentrate or complete tasks, often feeling mentally foggy.
Self-isolation: avoiding social situations, friends, and family.
Feeling guilty or worthless: these feelings could be more intense, persistent, and challenging to manage.
How Do I Manage It?
Now that we understand SAD and how it can affect us, here are some ideas for managing it.
Natural Light Exposure: Seeing and being in sunlight has the natural effect of increasing serotonin and helping to regulate our sleep patterns. Walking or sitting by a sunny window in the brightest part of the day is a simple and effective way to help reduce depression during winter (Sansone & Sansone, 2013). Also, therapeutic light lamps can be just as beneficial if sunlight is hard to come by!
Routine: A consistent schedule can keep your mind and body on the same page as the seasons change. To reduce anxiety, it can be beneficial to incorporate a regular bedtime, wake-up time, relaxation time, and fun and healthy activities into the day (Hou et al., 2020). The stability of the routine provides a more grounded feeling as your mood shifts.
Exercise: Physical activity naturally boosts mood by releasing endorphins, a happy hormone in the brain, and reduces depression (Nowacka-Chmielewska et al., 2022). Most amounts of exercise also have this effect. Trying yoga, walking, or dancing can positively impact our moods and well-being. As a bonus, try some of these activities outdoors in the sun!
Healthy Diet: Noticing food cravings while experiencing SAD can help make mindful eating decisions, like choosing fruits and vegetables over carb-heavy foods. Foods with more omega-3 fatty acids, like fish and flaxseed, have been shown to reduce symptoms of depression (Schachter et al., 2005).
Stay Connected: The urge to isolate is a familiar feeling with SAD, and isolation can make depression feel worse. However, finding ways to connect with friends and family can drastically impact your mood by producing oxytocin, the love hormone, to reduce anxiety and improve mood (Ito et al., 2019). Whether in-person or remote, reaching out to people for support boosts the brain.
Mindfulness and Relaxation: When stress and anxiety hit, depression might feel more severe. Techniques like meditation, deep breathing, or progressive muscle relaxation can help you better manage stress throughout the day and keep you grounded when challenges arise (Keng et al., 2011). You don’t have to wait for tough times to practice, though. Try scheduling a mindfulness activity in your routine and see how it feels.
Professional Help: Therapy is an effective approach to treating SAD, especially if you experience worsening or persistent symptoms. By working with a professional, you can embark on a path to discover more about yourself and practice new skills, which can increase your insight while having someone to talk to.
Wrapping Up
Seasonal depression can feel overwhelming, but it’s important to remember that it’s treatable. You can navigate the fall and winter months by being mindful of your mood changes as the seasons shift and taking proactive steps to care for your mental health. Remember, you’re not alone in experiencing seasonal mood changes; seeking support is a decisive step toward feeling better. Small changes can make a big difference in managing SAD, such as spending more time in natural light and incorporating exercise into your routine.
References
Hou, W. K., Lai, F. T., Ben-Ezra, M., & Goodwin, R. (2020). Regularizing daily routines for mental health during and after the COVID-19 pandemic. Journal of global health, 10(2), 020315. https://doi.org/10.7189/jogh.10.020315
Ito, E., Shima, R., & Yoshioka, T. (2019). A novel role of oxytocin: Oxytocin-induced well-being in humans. Biophysics and physicobiology, 16, 132–139. https://doi.org/10.2142/biophysico.16.0_132
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160
Nowacka-Chmielewska, M., Grabowska, K., Grabowski, M., Meybohm, P., Burek, M., & Małecki, A. (2022). Running from Stress: Neurobiological Mechanisms of Exercise-Induced Stress Resilience. International journal of molecular sciences, 23(21), 13348. https://doi.org/10.3390/ijms232113348
Sansone, R. A., & Sansone, L. A. (2013). Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology?. Innovations in clinical neuroscience, 10(7-8), 20–24.
Schachter HM, Kourad K, Merali Z, et al. Effects of Omega-3 Fatty Acids on Mental Health: Summary. 2005 Jul. In: AHRQ Evidence Report Summaries. Rockville (MD): Agency for Healthcare Research and Quality (US); 1998-2005. 116. Available from: https://www.ncbi.nlm.nih.gov/books/NBK11853/