The Ins and Outs of Seasonal Depression

By Nicole Houck

‘Tis the season for warm coats, sledding, ice-skating, and spending time with loved ones. Winter can be a time of joy and renewal for many. However, for those with seasonal depression (also referred to as Seasonal Affective Disorder or Major Depressive Disorder with Seasonal Onset), winter comes with its own unique challenges. 

What is Seasonal Depression?

Seasonal depression is exactly what it sounds like: a form of recurring depression that is spurred on by the changing seasons. While it is most common in the colder months, seasonal depression can technically apply to any season change. 

Mayo Clinic’s list of symptoms:

• Sadness or generally feeling down

• Low energy

• Loss of interest in previously enjoyed activities

• Suicidal thoughts

• Changes in sleep patterns, like sleeping too much

• Feelings of hopelessness and despair

• Appetite changes and cravings

As previously mentioned, it is most common for those with seasonal depression to have symptoms triggered by the colder, darker months. These symptoms then resolve as the seasons change back to spring and summer. 

What Causes Seasonal Depression?

One of the most supported proposed explanations for seasonal depression is the change in the amount of natural light we are exposed to. During the colder months, the days are shorter, and bright blue skies become less and less frequent. This lack of sunlight can impact our brains in various ways, each increasing the risk for the previously mentioned symptoms.

According to the Cleveland Clinic, sunlight plays a part in four key things:

• Circadian rhythm (your biological clock)

  • The lower amounts of sunlight disrupt your body’s natural clock. Some people find it harder to naturally adjust to the shorter days due to this interruption.

• Brain chemicals

  • Sunlight helps regulate serotonin, a neurotransmitter that plays a part in positive emotions. With less light, serotonin levels can drop and cause depression.

• Vitamin D levels

  • Your body uses sunlight to produce natural vitamin D levels. Less sun can mean less vitamin D is produced, which can impact mood.

• Melatonin

  • In some individuals, less sun causes an increase in melatonin levels, which may cause an increased amount of sleep and lower energy overall.

Treating Seasonal Depression

Based on the suspected causes of this disorder, there are four main treatments that may help individuals suffering, specifically during the cold months. 

• Phototherapy (light therapy)

  • Light therapy involves sitting in front of a very bright light for a set amount of time every day leading up to and during those colder months. By increasing the amount of light taken in by our eyes, we can help our brains stay regulated as the amount of natural sunlight decreases.

• Psychotherapy

  • Psychotherapy is helpful for a variety of diagnoses. A therapist can evaluate each individual case and create a treatment plan that targets their concerns. 

• Medication

  • Medication may be utilized, just as it is with non-seasonal depressive conditions. 

• Vitamin D supplements

  • Due to lower levels of natural sun-assisted vitamin D production, taking a vitamin D supplement may help our brains stay balanced.

You can read more about these treatments and all things seasonal depression on the National Institute of Mental Health’s site here.

Whether you love or hate the changing seasons, being educated on seasonal depression can help both yourself and those in your life. If this season has you feeling down, you are not alone! And, not all hope is lost. There are a variety of potential treatments for seasonal depression, so don’t feel like you just need to suffer through these feelings every year. Help is available! Visit our site to start your therapy journey.