Do you suffer from severe winter blues? If so, you may have seasonal depression. Also known as seasonal affective disorder (SAD), this type of depression is triggered by changes in seasons. It goes beyond just feeling a little down during the colder seasons; it can disrupt your daily life. Here’s what you need to know about seasonal depression, including its causes, symptoms, and treatment options:
What Is Seasonal Depression?
Seasonal depression is a type of depression related to changing seasons. Its symptoms can affect your quality of life and may make it difficult to perform daily tasks. Seasonal depression symptoms begin and end around the same times each year. Most people experience symptoms starting in fall that usually last until spring. However, some people have seasonal depression that starts in spring or early summer and lasts until fall or winter. Around 5 percent of adults in the United States experience severe seasonal depression, and females are more likely to be affected than males. An estimated 10 to 20 percent of American adults experience the milder “winter blues” in the colder months.
Causes of Seasonal Depression
There is no single known cause of seasonal depression. However, a lack of sunlight in the colder months seems to be a trigger for individuals who are prone to this type of depression. This could be because your biological clock shifts when there is less sunlight, and this shift changes your body’s daily schedule. Seasonal depression may result from an inability to adjust to these changes.
A chemical imbalance may also be a cause of seasonal depression. Individuals who are at risk of this type of depression may already have lower serotonin levels. This chemical contributes to feelings of happiness. Because sunlight helps regulate serotonin levels, a lack of sunlight in winter could cause even lower levels of this chemical, leading to depression.
A lack of sunlight in the colder months could also contribute to a vitamin D deficiency. Vitamin D plays an important role in regulating serotonin and melatonin. A deficiency in vitamin D in winter could reduce your serotonin levels and affect your mood. Less sunlight may also lead to an overproduction of melatonin, which is a chemical that influences sleep patterns and mood. Too much melatonin could lead to changes in mood and feeling fatigued or sluggish.
Symptoms of Seasonal Depression
Seasonal depression causes symptoms similar to those of other types of depression. The difference is that seasonal depression symptoms repetitively occur around a specific time of the year. Symptoms may start out mild and get more severe as the season progresses. Common symptoms of seasonal depression include:
- Feeling sad every day for most of the day
- Feeling hopeless or worthless
- Low energy levels or extreme fatigue
- Irritability or agitation
- Reduced interest in activities you typically enjoy
- Withdrawal from social situations
- Trouble concentrating
- Decreased sex drive
- Anxiety
- Heavy-feeling limbs
- Sleep problems
- Carb cravings
- Weight gain
- Thoughts of death or suicide
Treatments for Seasonal Depression
It can sometimes be difficult to diagnose seasonal depression because it can look like other health conditions, such as hypothyroidism, chronic fatigue syndrome, viral illnesses, low blood sugar, and other mood disorders. Once you are diagnosed with seasonal depression, your healthcare provider may recommend one or more treatments. These could include antidepressants, vitamin D supplements, light therapy, or other options. Many people with seasonal depression benefit from going outside in the morning to get natural light each day. Regular exercise and a nutritious diet can also help improve energy levels, regulate mood, and reduce other symptoms.
More Mental Health Tips
If you are struggling with seasonal depression or other mental health issues, it’s important to remember that you’re not alone. It can be difficult to manage and overcome symptoms, especially negative thoughts and feelings. Thankfully, there are some things you can do to care for your mental health to help you manage these conditions. Try these daily habits to improve mental health so you can get back to feeling like yourself.
