Coping With Seasonal Depression
Seasonal Affective Disorder also known as Seasonal depression is a mood disorder that causes distress and interferes with daily functioning. It’s triggered by the change of seasons and most commonly begins in late fall through the winter. This can lead to symptoms such as may include sleep problems, feeling depressed, isolation, negative thoughts, low interest, and changes in appetite.
Between 4-6% of people suffer from Seasonal Affective Disorder or SAD. It is more prominent in people ages 18-30 years old. Higher prevalence for those with other mental illnesses like depression and anxiety. Women are 10 times more likely to suffer from SAD than men. In addition, men experience more severe symptoms of SAD.
The main cause of Seasonal Depressive Disorder is the lack of sunlight. This can result in a large amount of melatonin in your body. A person’s circadian rhythm is affected, longer nights and shorter days can affect your internal clock. Location is also an influence; it is more common in people who live North or South of the equator. Less sunlight can lower the body’s production of serotonin which can affect mood.
One effective way to cope with seasonal depression is to get regular exposure to natural sunlight. This can help regulate your body's natural circadian rhythms and improve your mood. You can do this by going for a walk during the day. Light therapy mimics natural light and causes a change in brain chemicals linked to mood.
Another effective way is to engage in self-care activities that can help take care of and manage the symptoms in healthy ways. Exercise can help to boost your mood, improve your sleep, and reduce feelings of stress and anxiety. Incorporating activities that you enjoy can make it easier to add physical activities. Creating a safe and comfortable sleep environment will help with your sleep routine and improve your quality of sleep. Getting enough quality sleep can help to improve your mood and overall well-being.
It's also important to prioritize social connections and support during the winter months. If you're feeling down, reach out to friends and family which can help. Seeking psychotherapy can help address the symptoms, and provide help and support to people with seasonal depression.
Cited Works:
Seasonal Affective Disorder. (2022). Mental Health America (MHA). https://www.mhanational.org/conditions/seasonal-affective-disorder-sad
Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment. doi: 10.1155/2015/178564.
