Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that’s commonly related to changes in seasons. Activity and sunlight are plentiful in the summertime! Once fall starts, symptoms can flare up as the weather cools down and most of us stop spending as much time outside. Most people with SAD experience symptoms starting in the fall and continuing into the winter months, sapping their energy and making them feel moody. Seasonal Affective Disorder can be difficult to experience, but there are plenty of ways to manage and reduce the symptoms. Keep reading for our list of tips and tricks to managing SAD!

Understanding Seasonal Affective Disorder (SAD)

What Causes Seasonal Depression?

While the exact cause of Seasonal Depression isn’t fully understood, there are several factors that may contribute. Disruption in circadian rhythms, a drop in serotonin levels, changes in melatonin levels, and vitamin D deficiency can all contribute to seasonal depression. Together, these biological factors can create a perfect storm for seasonal depression, especially in those who are predisposed to mood disorders.

Disruption in Circadian Rhythm 

The shorter daylight hours and increased darkness in fall and winter disrupt your body’s internal clock (circadian rhythm), which regulates sleep-wake cycles and mood. This disruption can lead to feelings of tiredness, low energy, and depression because the body’s rhythm is out of sync with the natural day-night cycle.

Drop in Serotonin Levels

Serotonin is a neurotransmitter that plays a crucial role in mood regulation. Reduced exposure to sunlight can decrease serotonin production, leading to feelings of depression, sadness, and irritability. A serotonin imbalance is strongly linked to SAD.

Changes in Melatonin Levels

Melatonin is a hormone that regulates sleep. Increased darkness during winter months can trigger an overproduction of melatonin, making people feel sleepy or sluggish during the day, which can worsen depression symptoms.

Vitamin D Deficiency 

Sunlight is a natural source of vitamin D, which supports serotonin production and overall mood regulation. During fall and winter, reduced sunlight exposure can lead to vitamin D deficiency, contributing to depression and fatigue.

How Can I Get Diagnosed with Seasonal Depression?

The only way to obtain a formal diagnosis of seasonal affective disorder (SAD) is by speaking with a licensed mental health professional. There are many symptoms that SAD has in common with other mental illnesses. A therapist or a counselor can help narrow down the root cause of your symptoms, whether it be seasonal depression or something else. They can then help you create a treatment plan to more effectively manage your symptoms based on your diagnosis. You can still manage your symptoms on your own without a formal diagnosis, but for the best chance at success, we always recommend working with a mental health professional.

What are the Symptoms of Seasonal Depression?

Common symptoms of seasonal depression include, but aren’t limited to:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy and feeling sluggish
• Experiencing changes in appetite or weight
• Having difficulty sleeping or oversleeping
• Feeling hopeless, worthless, or guilty
• Having difficulty concentrating

Strategies for Managing Seasonal Depression

See a Counselor or Therapist

While the many general wellness tips we have listed below are effective at managing seasonal depression, we highly recommend booking an appointment with a mental health professional. Everyone’s situation and symptoms are different, and what works for one person may not necessarily work for you. A therapist can help you create a strategy to manage your particular symptoms and help you address any underlying stresses that are contributing to your symptoms.

Light Therapy

Light therapy is a common and effective treatment for seasonal depression (Seasonal Affective Disorder, or SAD). It works by addressing the root causes of the disorder, which are linked to a lack of sunlight during fall and winter. Many people start to feel improvements in their mood within a week or two of consistent use of a “SAD lamp.”

How to use light therapy at home or at work:

– Invest in a light therapy box, look for a model that offers 10,000 lux

– Use it for 20-30 minutes each morning

– Maintain a consistent schedule

– Position the box at eye level or higher

How Does Light Therapy Work?

• Mimics Natural Sunlight: Light therapy involves exposure to a bright, artificial light that mimics natural sunlight. This helps compensate for the shorter daylight hours during the winter months, which are a key factor in SAD.
• Restores Circadian Rhythm: The bright light helps regulate the body’s circadian rhythm (internal biological clock), which can become disrupted due to reduced sunlight. By stabilizing the sleep-wake cycle, light therapy helps improve energy levels and mood.
• Increases Serotonin Production: Exposure to bright light can help increase serotonin levels, a neurotransmitter that plays a major role in mood regulation. This helps alleviate feelings of sadness, depression, and irritability associated with seasonal depression.
• Regulates Melatonin Levels: During winter months, the body tends to produce more melatonin, which can cause excessive sleepiness and fatigue. Light therapy suppresses melatonin production during the day, helping you feel more awake and energized.

Maintain a Regular Sleep Schedule

Regulating your sleep patterns can significantly impact your mood and energy levels. Here are a few tips for better sleep:

– Go to bed and wake up at the same time every day

– Create a relaxing bedtime routine

– Avoid screens before bedtime

– Keep your bedroom cool, quiet, and dark

Exercise Regularly

Physical activity can boost mood and energy levels, helping to combat the symptoms of seasonal depression.

Benefits of exercise for SAD:

– Increases production of endorphins

– Improves sleep quality

– Reduces stress and anxiety

– Boosts self-esteem

 

You’re Not Alone!

Seasonal Depression or Seasonal Affective Disorder (SAD) is a very common condition. If you’re feeling a bit under the weather once the weather starts to cool down, you’re not alone! At Turning Point Center for Change, we offer seasonal depression therapy in Twin Falls, Idaho. 

The number one thing to know about seasonal depression is that you don’t have to just deal with it! By using a few simple and effective strategies, it is completely possible to effectively manage and overcome your seasonal depression symptoms. Reach out and schedule an appointment with our team and let’s get started on creating your custom mental healthcare plan.