How to Cope with Seasonal Depression

What is seasonal depression?

Seasonal depression, or Seasonal Affective Disorder (SAD), is a type of depression that occurs at a specific time of year, most commonly during the fall and winter months due to less sunlight. 

There are multiple causes including reduced sunlight, mood regulating chemicals, genetics, decrease in vitamin D, and demographics. The main trigger is the decrease in sunlight during fall and winter, which can disrupt the body's internal clock and affect mood-regulating chemicals like serotonin and melatonin. Vitamin D, which we naturally get from the sun, also plays a role. Family history of seasonal depression can increase susceptibility. Seasonal depression or Seasonal Affective Disorder is more common in women and in people who live farther from the equator.

Symptoms for seasonal depression are those commonly associated with other depressive disorders. These symptoms include feeling sad, empty, or hopeless. Many who struggle also feel a loss of interest or pleasure in activities and struggle with fatigue or low energy. Oversleeping or difficulty sleeping can often occur. Carbohydrate cravings, overeating, and weight gain are common during the winter months and can be attributed to seasonal depression. Other common symptoms include difficulty concentrating or making decisions, agitation, restlessness, or social withdrawal.

Ways to cope with seasonal depression

Now, how can you cope through the tough cold, winter months with seasonal depression? There are definite things that you can do that can make seasonal depression more bearable. As we see less of the sun, light therapy can be helpful as well as time in saunas. Since we have less access to natural vitamin D, making sure that you get enough vitamins and taking supplements if necessary. It is also important to make sure you move your body and not just rot on the couch, whether that is regular exercise or walking outside, if it’s safe. Because spending time outside is still important with the fresh air and natural sunlight. Making sure you are taking care of yourself, not always giving in to your cravings and eating a balanced diet is important as well. While it might be tempting to just hunker down and live on your couch, reaching out for support and maintaining those social connections is really important, because depression thrives in isolation.

It’s always helpful to reach out to the professionals if you are struggling and there’s no shame in it. Medication can be very helpful in treating depression as well as therapy. Please do not take anything in this post as a substitute as medical advice or a replacement for therapy.