What Is Seasonal Depression?

As the seasons change, many of us notice shifts in our mood, energy levels, and overall sense of well-being. For some people, these changes can be more profound, leading to a specific type of depression known as Seasonal Affective Disorder (SAD), commonly referred to as seasonal depression. This condition is more than just the “winter blues” or a temporary feeling of sadness; it is a real and recognized form of depression that can significantly impact a person’s quality of life.</p

1. Understanding Seasonal Depression

Seasonal Affective Disorder (SAD), or seasonal depression, is a type of depression that follows a seasonal pattern. It typically begins and ends around the same times each year, with symptoms appearing in the fall or winter and improving in the spring or summer. However, some people experience the reverse pattern, with symptoms emerging during the spring or summer months and improving in the fall or winter, though this is less common.

SAD is considered a subtype of major depressive disorder or bipolar disorder. It shares many of the same symptoms as these conditions, such as feelings of sadness, hopelessness, and fatigue, but is specifically linked to the change in seasons.

2. Causes of Seasonal Depression

The exact cause of seasonal depression is not fully understood, but researchers believe it may be related to several factors, including:

Changes in Light Exposure

One of the primary factors thought to contribute to seasonal depression is a reduction in sunlight exposure during the shorter days of fall and winter. Sunlight plays a crucial role in regulating our circadian rhythm, the body’s internal clock that controls sleep-wake cycles and other physiological processes. Reduced sunlight can disrupt this rhythm, leading to changes in sleep patterns, mood, and energy levels.

Decreased Serotonin Levels

Serotonin is a neurotransmitter that helps regulate mood. Reduced exposure to sunlight can lead to a decrease in serotonin production, contributing to feelings of depression. People with seasonal depression may have lower levels of serotonin activity, which can affect mood regulation and lead to symptoms of sadness, anxiety, and fatigue.

Increased Melatonin Production

Melatonin is a hormone that helps regulate sleep and wakefulness. During the darker months, the body produces more melatonin, which can lead to increased feelings of sleepiness and lethargy. For individuals with seasonal depression, the overproduction of melatonin can disrupt normal sleep patterns and contribute to depressive symptoms.

Genetic and Biological Factors

There is evidence to suggest that seasonal depression may have a genetic component. People with a family history of depression or other mood disorders are more likely to develop SAD. Additionally, certain biological factors, such as a predisposition to producing less serotonin or more melatonin, may increase the risk of developing seasonal depression.

Environmental Factors

Environmental factors, such as living in regions with long winters, limited sunlight, or high altitudes, may also play a role in the development of seasonal depression. People living in northern latitudes, where the days are shorter and there is less natural light in winter, are more likely to experience SAD compared to those living closer to the equator.

Symptoms of Seasonal Depression

Seasonal depression shares many of the same symptoms as major depressive disorder, but they typically occur in a predictable seasonal pattern. Common symptoms of SAD include:

Persistent Low Mood

People with seasonal depression often experience a consistent feeling of sadness, hopelessness, or emptiness. These feelings can persist for most of the day, nearly every day, during the affected season.

Loss of Interest in Activities

A hallmark symptom of depression is a loss of interest or pleasure in activities once enjoyed. This may include hobbies, social interactions, or even basic daily tasks. For those with SAD, this loss of interest usually coincides with the onset of specific seasons.

Fatigue and Low Energy Levels

Seasonal depression can lead to a significant decrease in energy levels, causing fatigue, sluggishness, and difficulty completing daily tasks. This exhaustion can feel overwhelming and is often accompanied by a sense of being “drained” or lacking motivation.

Changes in Sleep Patterns

People with SAD may experience changes in their sleep patterns, such as sleeping too much (hypersomnia) or having difficulty falling asleep or staying asleep (insomnia). Excessive sleepiness during the day is also common, especially in winter-pattern SAD.

Changes in Appetite and Weight

Seasonal depression often leads to changes in appetite, particularly an increased craving for carbohydrates and sweets. This can result in weight gain during the winter months. Conversely, those with summer-pattern SAD may experience a decrease in appetite and subsequent weight loss.

Difficulty Concentrating

Individuals with SAD may find it challenging to concentrate, focus, or make decisions. This cognitive impairment can impact work, school, and personal life, leading to frustration and feelings of inadequacy.

Feelings of Guilt, Worthlessness, or Hopelessness

Like other forms of depression, seasonal depression can cause feelings of guilt, worthlessness, or hopelessness. People may feel like they are a burden to others or that their situation will never improve.

Physical Symptoms

Seasonal depression can also manifest in physical symptoms, such as headaches, stomachaches, or body aches. These symptoms often accompany the emotional and psychological symptoms of SAD.

Social Withdrawal

People with seasonal depression may withdraw from social activities, friends, and family. This social isolation can exacerbate feelings of loneliness and hopelessness, creating a cycle that makes it harder to reach out for support.

Diagnosing Seasonal Depression

Diagnosing seasonal depression involves a comprehensive assessment by a healthcare professional, typically a mental health specialist. The diagnosis is based on the pattern and timing of depressive episodes, their severity, and the impact on daily life. A healthcare provider may use the following criteria to diagnose SAD:

• The presence of depressive symptoms that occur at a specific time of year (usually fall or winter) and improve in other seasons.
• At least two consecutive years of seasonal depressive episodes.
• Symptoms that interfere with daily functioning, including work, school, or social activities.
• The absence of other explanations for the symptoms, such as other mental health conditions, medical conditions, or substance abuse.

Treatment Options for Seasonal Depression

The good news is that seasonal depression is treatable, and there are several effective options available to help manage its symptoms:

Light Therapy

Light therapy, or phototherapy, is one of the most common treatments for SAD. It involves sitting in front of a specially designed lightbox that emits bright, artificial light that mimics natural sunlight. This exposure helps regulate the body’s circadian rhythm and increases serotonin production, alleviating symptoms of depression.

Most people use light therapy for about 20-30 minutes each morning during the fall and winter months. It is important to use a lightbox that emits 10,000 lux and to consult with a healthcare provider to determine the appropriate duration and timing of use.

Cognitive-Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy (CBT) is a type of talk therapy that focuses on identifying and changing negative thought patterns and behaviors that contribute to depression. CBT has been shown to be effective for treating SAD by helping individuals develop coping strategies, improve mood, and manage symptoms.

CBT for SAD often involves techniques such as behavioral activation (encouraging engagement in positive activities), cognitive restructuring (challenging negative thoughts), and developing healthy habits to maintain a regular sleep and activity schedule.

Lifestyle Changes

Making certain lifestyle changes can also help manage symptoms of seasonal depression. These changes may include:

• Getting More Natural Sunlight
• Regular Exercise
• Healthy Diet
• Sleep Hygiene
• Social Support

What to do if Seasonal Depression Affects Your Day-to-Day

You’re not alone. If you are struggling to keep afloat, there is always help available. If you’re based in Brighton, our qualified therapists are on hand to help. Simply get in contact using our form or use our booking system to get an initial appointment.