Seasonal Depression: Why it Happens and How to Ease Symptoms

Fall and winter are typically marked by anticipation for holidays, excitement for sports, and the enjoyment of welcoming seasonal activities. However, despite all the seasonal cheer, many people are experiencing the “winter blues”. These blues are also known as seasonal depression, and are more appropriately diagnosed as seasonal affective disorder(SAD). According to the American Psychiatric Association, about 40% of people in the U.S. experience this seasonal decline in mood and overall mental health. So, it's more than just the “winter blues” and has a real effect on many people, with identifiable causes and effective treatments. In this article, we’ll take a deeper look at seasonal depression, why it happens, and tips and tricks to ease symptoms. 

Symptoms of Seasonal Affective Disorder

Similar to the major depressive disorder (depression) symptoms, seasonal affective disorder is notably characterized by moodiness and overarching feelings of sadness. This could result in an increased negative perception of oneself and others, often leading to social withdrawal. Another common symptom is being lethargic or tired. 

Symptoms of seasonal affective disorder:

• Moodiness or low mood

• Low energy levels

• Oversleeping, or lack of sleep

• Social withdrawal 

• Apathy or Loss of interest 

***When the cooler months came around, my ability to get the day started got harder. I lacked motivation for work, socialization, and even my hobbies. Instead of going to the park, I was now stuck inside and felt “closed in”. Or I would prefer to curl up on the couch, over anything else productive. My tendency to want to “hermet” and lack of energy were becoming a problem. Another area of concern was an increase in negative internal dialogue, worrying about the future, and growing apathy towards my day. It wasn't until I discussed these feelings and learned that others have similar experiences during the winter months. I decided to conduct further research, exploring the causes of SAD and effective treatments.

Why It Happens: Key Causes and Risk Factors

Turns out there is a scientific explanation for why some experience seasonal depression, specifically in the winter. However, research is still being done to determine what causes SAD, for those who experience it during spring and summer. With the fall and winter months, reduced daylight is a key factor for why so many feel “down and “low” during this season. This is connected to the sun's influence on serotonin levels; therefore, decreased sun exposure means reduced serotonin levels. Another key cause is vitamin D deficiency, which is also associated with insufficient sunlight exposure. Please keep in mind that you may be experiencing decreased serotonin levels or a vitamin D deficiency for reasons other than those mentioned. It is recommended that you consult a healthcare professional for guidance.

Signs of low serotonin or vitamin D deficiency:

• Mood fluctuation, Low mood

• Weight gain or loss

• Digestion issues

• Sleep dysregulation

• Low libido

Who’s More Likely to Get SAD: Primary Populations 

With sunlight having a significant impact on seasonal depression, individuals located in areas that receive the least sunlight during the winter are at a higher risk of developing the disorder. For example, individuals living in the Northeast or Midwest are more likely to develop symptoms. Still other factors, like already having a mental health disorder or close relatives with one, can make getting SAD more likely. For those who already have depression or bipolar disorder, be prepared to work closely with a mental health professional and discuss treatment and how it would impact the chronic or prior diagnosis. 

The risks of getting SAD increase with age, starting at 20. Another factor is gender. Women are more likely to get seasonal depression, and black women are also more likely to suffer from vitamin D deficiency. Still, no matter your age, race, or gender, having SAD can make falls and winters mentally taxing, but luckily, there is treatment.

Treatment For Seasonal Depression

Getting through seasonal depression will take a lot of effort and willpower, but it can be done. With a decrease in energy being a common symptom, start small. For example, a 10-minute morning workout is a mood-boosting activity that can have a significant impact on your day. Or planning small get-togethers can make spending time with others less exhausting. Consider adjusting your sleep time during the fall and winter to support your body's natural response to the seasonal changes. For additional support, contact a wellness coach, mental health counselor, or other professional therapy service provider.

Here are other key ways to ease SAD symptoms:

• Increased sunlight 

• Light therapy

• Vitamin D supplements

• Engage in simple hobbies

• Decrease alcohol consumption

Your Wellness Journey Can Help

With any disorder or mental health issue, wellness practices are always a great way to reduce symptoms. Start your wellness journey and browse the shop to get started.