When It’s More Than The Winter Blues: Understanding and Treating Seasonal Depression
Daylight savings time has ended, and the days are getting shorter, colder, and darker. Many people find in the Fall and Winter months that they may feel glum, sad, or even less interested in doing things that normally bring them joy. It’s not uncommon for some people to find themselves canceling plans to stay under the covers or struggling to find motivation to work on hobbies and tasks. It may seem like it’s just a case of the Winter Blues, but there’s a name for this pattern of feelings and behaviors that occur around the colder months of the year, Seasonal Affective Disorder,(SAD), sometimes referred to as seasonal depression. Read on to find out if you might be affected by this diagnosable disorder and find tips to help yourself manage during the Fall and Winter seasons.
What is Seasonal Affective Disorder?
You’re not imagining that the shorter days and the cold weather are making it harder for you to finish tasks and feel cheery. Seasonal Affective Disorder is the sudden onset of depressive symptoms that occur with the changing of the seasons. This disorder most often occurs around the fall and winter months, though plenty of US Southerners will tell you it can happen in the hot, summer months as well. Most mental health experts believe there is a link between the reduced amount of sunshine and outdoor times in the winter months that can wreak havoc on our bodies’ internal clock, or circadian rhythms. This in turn can affect our bodies’ levels of serotonin and melatonin levels, the neurotransmitters that play a huge role in regulating our moods and our sleep, and lead to depressive symptoms.
While many people may joke that the shorter days and cold nights make them want to hibernate, Seasonal Affective Disorder is more than just a few blue days. Indeed, SAD is a diagnosable mental health issue that is found in the DSM-5 or the Diagnostic and Statistical Manuel of Mental Health Disorders, a classification system and manual used by mental health professionals to diagnose and classify mental disorders. If you are struggling with symptoms of SAD, you are facing a mental health challenge, but there are steps you can take to take care of yourself.
How Can I Tell if I Have Seasonal Affective Disorder?
It can be challenging to know if you are experiencing Seasonal Affective Disorder, or struggling with a tough week, medical issues, or another mental health issue. It can be helpful to think of Seasonal Affective Disorder as a cluster of symptoms, several things happening at once, that all seem to occur during specific times of the year. Though, winter is the most common time to experience SAD, be aware that it can happen at any change of season.
Common signs of seasonal depression:
Low Energy: despite getting a good night’s rest, you still feel fatigued and exhausted.
Low Mood: feeling sad, glum, or hopeless the majority of your days and weeks, not just one or two.
Withdrawing from Social Activities: Not wanting to participate in activities and events that once brought you joy.
Changes in Sleep: You might be sleeping more than usual, or unable to fall asleep at night.
Changes in Weight: You might have a loss or increase in appetite, leading to weight gain or loss.
Irritability: You feel more sensitive and annoyed by stressors, even ones that used to not bother you
Trouble Concentrating: It may be a struggle to focus on work or school or complete your everyday tasks.
If you are experiencing any of these symptoms it can be helpful to start with your doctor first to rule out any medical issues that can also cause similar problems. A doctor can also refer you to a mental health professional, like the therapists at Reflect Therapy in Houston, Texas, to further explore and diagnose if you may have Seasonal Affective Disorder.
How Do You Treat Seasonal Affective Disorder?
If you think you might have Seasonal Affective Disorder, it can be a struggle to feel hopeful that sometime may work to help you feel better. However, there are many options for treating or alleviating the challenges caused by SAD. We again recommended visiting with a healthcare professional for a thorough evaluation before attempting to treat yourself, but several of the below strategies have been proven to help people diagnosed with SAD.
Talking To a Mental Health Professional- Therapy has been proven to be successful in helping people identify and challenge negative thought patterns and beliefs they might be experiencing in these tough times of the year. It can also provide an outlet for emotions and a place to express oneself. The therapists at Reflect Therapy in Houston, Texas are trained to work with individuals of all ages, kids through adults, in alleviating the symptoms that can happen with SAD.
Sunlight Exposure- Getting exposure to the sun, even in just small amounts, can help regulate the body’s circadian rhythms, leading to better sleep and mood. Even just going for a short walk or eating a meal outside can be helpful to feeling better.
Healthy Lifestyle Changes- During the winter months with all the holiday celebrations, it can be easy to get out of eating and sleeping routines. Making a conscious effort to exercise and eat a balanced diet can also improve mood. This can be challenging if you are feeling unmotivated or fatigued. You can start small by trying to drink one extra glass of water, take a few extra steps to the mailbox, or add one vegetable to your meals a day. Just a minor change can start a ripple effect of other positive changes and be helpful when suffering from depression.
Managing Stress- Taking the time to build skills such as meditation, journaling, or even watching a funny show can help to manage stress levels, and in turn, alleviate low moods. These things can be challenging to do when you are suffering from low mood, so again start small. Try 5 minutes of sitting quietly or watching one funny video on your phone. Read one chapter of a book you like or write just one word in your journal on how you’re feeling. Read our article here about more ways to take care of yourself in the holiday season.
Build a Network of Support- Though it may seem like the last thing you want to do when you’re feeling depressed, spending time with friends and family who love and support you can improve feelings of value, connection, and worth. It can reduce isolation and remind you that you are not alone.
Light Therapy- Some healthcare professionals offer light therapy, or exposure to bright light that mimics the sun. This can be done for 20-30 minutes daily, and studies have shown it can help people who suffer from seasonal depression.
So as the days get colder, and nighttime seems to show up earlier and earlier, remember that it is not uncommon to want to slow down during this season. Our bodies want to rest, stay warm, and get cozy. However, if you find yourself struggling day after day, not just with motivation and focus, but with thoughts of hopelessness and feelings of sadness, you may be experiencing something more serious than the Winter Blues. We encourage you to contact your healthcare provider or a mental health professional like the therapists at Reflect Therapy, to evaluate if you might have Seasonal Affective Disorder. Remember, there are treatments and ways to help you feel better during this tough time. You do not have to suffer in these cold, dark months alone. You can get help and return to enjoying your life again, and maybe even find moments of joy and light in the dark months.