As the days get shorter and the cold weather rolls in, many people experience notable changes in their mood and energy. And there is science behind this. Research suggests that less daylight can trigger a chemical shift within the brain, leading people to experience increased sleepiness and sluggishness on top of impending seasonal stress. But when the “winter blues” begin to get in the way of activities and everyday functioning, it could signal a mental health issue known as seasonal affective disorder (SAD).
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder is a type of depression (commonly referred to as “seasonal depression”) that affects people only at certain times of the year. Most often, seasonal affective disorder begins during the fall or winter and resolves in the spring or summer months.
During the season(s) in which a person is affected, the symptoms closely mirror those of major depressive disorder. People tend to feel moody or sad most of the day, and lack the energy or motivation to do things they used to enjoy. They may feel sluggish, sleep too much, and struggle to get out of bed. As such, they may also feel hopeless or worthless, or even exhibit suicidal thoughts and behaviors.
Seasonal affective disorder, or seasonal depression, is typically treated with light therapy as well as talk therapy (e.g. CBT) and medications like antidepressants.
What are the Symptoms of Seasonal Affective Disorder/Seasonal Depression?
As noted above, the symptoms of seasonal affective disorder most commonly begin in the late fall or early winter, when the sun starts to set earlier and the cold limits our usual activities. This type of seasonal depression is known as winter-pattern SAD, and improves during the spring and summer months, when days are longer and sunnier.
However, some people (though rare) experience summer-pattern SAD, which means their seasonal depression hits during the spring or summer, and resolves come wintertime.
It’s important to distinguish these two types of seasonal affective disorder, as they often come with unique symptoms.
Winter-pattern SAD symptoms:
The signs of winter-pattern seasonal depression typically include:
- Oversleeping (i.e. hypersomnia)
- Overeating, with heavy cravings for carbohydrates, and often weight gain
- Excessive tiredness or low energy, getting in the way of daily activities
- Social withdrawal (and an increased desire to “hibernate”)
Summer-pattern SAD symptoms:
Although not as common, summer-pattern depression typically exhibits itself as:
- Trouble sleeping (i.e. insomnia)
- Poor appetite and weight loss
- Restlessness and anxiety
- Increased irritability and aggressive behaviors
Symptoms of seasonal depression, more generally:
No matter what season the depression begins, though, there are some common symptoms of seasonal affective disorder that can get in the way of everyday functioning. These symptoms mirror major depressive disorder, yet only happen during certain times of year, often including:
- Persistent feelings of sadness, anxiety, hopelessness, and emptiness
- Negative perception or attitude, as well as moodiness
- Frequent feelings of irritability, frustration, or restlessness
- Feeling guilty, worthless, or helpless
- Loss of interest or pleasure in once-loved activities
- Low energy, fatigue, or constantly lacking motivation
- Difficulty concentrating and making decisions
- Disruptive changes in sleep patterns
- Sudden changes in appetite or weight
- Physical aches or pains (such as headaches and digestive problems) that do not have a clear, explicable cause or do not get better with treatment
- Suicidal ideation, attempts, or other self-harm behaviors
Seasonal Affective Disorder vs. Seasonal Depression
Seasonal affective disorder and seasonal depression are used interchangeably, and mean the same thing. Both phrases can be used to refer to the depression that occurs around the same time each year. However, seasonal affective disorder is the more formal diagnosis that you might hear in clinical settings, while seasonal depression is more often heard in common conversation.
Seasonal Depression vs. the “Winter Blues”
It’s true that we all feel sad from time to time, and that we’re more likely to feel sad and fatigued during the colder months. After all, for those living farther from the equator, the winter means we’re often stuck inside for long periods, limiting our physical activity, and leaving work or school at nightfall.
However, it’s important to recognize that the “winter blues” and seasonal depression or SAD are not the same thing. The winter blues is like a mild form of seasonal affective disorder, but it typically does not get in the way of your quality of life. Seasonal depression, on the other hand, gets in the way of everyday obligations and keeps you from doing things you’d typically enjoy. It affects how you feel and how you think, persistently throughout the season.
Seasonal Depression vs. the “Holiday Blues”
Because seasonal affective disorder often happens in the winter, some people also confuse their feelings of anxiety, stress, and sadness around the holidays with seasonal depression. However, these are two separate entities, too.
Seasonal depression is related to changes in daylight and chemical changes within our brains, affecting our ability to carry out our normal tasks and stabilize our moods. The “holiday blues,” on the other hand, is specific to the calendar, and the stress or anxiety that comes ahead of the holidays. During this time, things like family gatherings, gift-giving, drinking and partying, financial pressures, overscheduling, and other stressors create a burgeoning, burdening feeling of overwhelm. Unlike SAD, though, the holiday blues typically go away after New Year’s Day, when life starts to settle down.
How to Treat Seasonal Depression
Like any type of mental health treatment, the approach for treating seasonal affective disorder must be personalized to each individual’s needs. As such, it’s important to speak with a mental health treatment provider (like Turnbridge) or healthcare clinician, like your primary care provider, to discuss your options.
In general, there are a few common approaches to treating seasonal depression. These include:
- Light therapy: Prescribed, frequent light exposure to make up for the reduction of sunlight in the winter months.
- Psychotherapy/talk therapy: A type of counseling that teaches people new ways of thinking and behaving, helping them alter habits or mindsets contributing to seasonal depression.
- Medication: Antidepressants may be used in combination with the above to help balance the brain’s chemical make-up, enhancing mood or reducing stress.
- Nutritional considerations: Because a lack of sunlight can lead to a Vitamin D deficiency, some healthcare providers may recommend a supplement to help improve symptoms.
Because seasonal depression is predictable (it recurs each year), sometimes it can be beneficial to begin depression treatment methods before you expect symptoms to begin. Consider discussing this option with a treatment provider, to help prevent or reduce your negative experiences this time of year.
Turnbridge is here for you, if and when you need support. We are a recognized mental health treatment provider for young men, young women, and teenagers struggling with an array of issues like depression, anxiety, PTSD, eating disorders, bipolar disorder, and substance abuse. We are here for you. We are just one call away. Contact us at 877-581-1793 today.