How to Help Seasonal Depression & Get Out of the Winter Blues

Have you ever wondered how to help seasonal depression? Seasonal affective disorder commonly affects people in the fall & wintertime and causes low moods.

If you’re anything like me your mood plummets as soon the weather dips. The moment fall hits I notice a dramatic shift in my mood, causing me to feel low and lethargic.

When spring comes along, on the other hand, I experience a notable change in how happy and upbeat I feel. This is due to seasonal affective disorder also, fittingly, known as SAD.

This post covers, what is seasonal affective disorder, the symptoms of SAD, what causes SAD, risk factors, seasonal depression treatment, and how to prevent and manage seasonal depression. So, if you want to know how to help prevent seasonal depression this post is for you!

This post is all about how to help seasonal depression.

 

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD), also known as seasonal depression, is a type of depression related to the seasons. It begins at the same time every year, usually around fall and persists through the winter, letting up by spring. Though, some people may experience the opposite, feeling depressed through spring and summer and begin to feel better by the fall.

About 5% of the US population experiences SAD. It usually begins in young adulthood and affects more women than men. People with SAD often experience low energy and mood during these times. Treatments can include light therapy, medications, and psychotherapy.

 

Symptoms of SAD

Symptoms tend to start mild and grow more severe as the season progresses.

Signs and symptoms can include:

• having a low mood most of the time almost every day
• no longer enjoying your hobbies
• withdrawing from social activities
• anxiety
• low energy and fatigue
• sleeping too much
• carbohydrate cravings and weight gain
• difficulty concentrating
• feeling hopeless
• suicidal thoughts

There are also different symptoms depending on whether the onset is in winter or summer.

These are the winter-onset symptoms:

• oversleeping
• food cravings and appetite changes
• weight gain
• lethargy

Here are the symptoms for summer-onset:

• insomnia
• low appetite
• weight loss
• anxiety
• increased irritability

 

What Causes SAD?

The exact cause of SAD is unknown but these factors may contribute:

 

Circadian Rhythm

The lack of sunlight in the fall/winter may be the cause of winter-onset. This can disrupt your body’s internal clock and cause you to feel depressed.

 

Drop in Serotonin

The lack of sunlight can lead to a drop in serotonin levels, the chemical that affects your mood. This can lead to depression. People at risk of SAD may already have low serotonin levels, to begin with, which the lack of sunlight only worsens.

 

Increase in Melatonin

The lack of sunlight can increase your melatonin levels, which can impact your sleep and mood, causing you to feel more tired and sluggish.

 

Vitamin D Deficiency

The lack of sun in the winter can also lead to a vitamin D deficiency. Vitamin D helps increase your serotonin levels, so a lack of it can lead to a lower mood.

 

Negative Thoughts

People with SAD often have anxiety or negative thoughts towards the wintertime, this can impact their mood going into it. However, researchers are unsure if these negative thoughts are a cause or effect of SAD.

 

Risk Factors for SAD

Sad occurs more frequently in women and young people than it does in men or older adults.

Other factors include:

• having relatives with depression or other mental health disorders
• having major depression or bipolar disorder
• living far from the equator where there’s less sunlight
• living in cloudy regions
• low levels of vitamin D

 

How is SAD Treated?

(This section contains affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Please read the full disclosure for more information.)

It’s best to talk to a healthcare professional about what treatments are right for you, but some of the most common include:

 

Light Therapy

Light therapy involves the use of a special kind of lamp that’s about 20x brighter than a regular indoor light. The light exposure should help correct your circadian rhythm and improve your mood.

 

How to Use Light Therapy

Exposure to the light should be indirect. The lamp should be about two to three feet away from you while you read or do other activities. It’s recommended to use light therapy for 15-30 minutes every morning, as using it later in the day could lead to insomnia. For best effects light therapy should be used throughout the entire season you experience SAD. Positive results are often noticed within 2-4 days but symptoms of SAD can quickly return after stopping use.

 

Who Should Avoid Light Therapy

Light therapy is typically very safe but should be avoided if you:

• have diabetes or a retina condition
• take antibiotics, as these can make you more sensitive to light
• have bipolar disorder. Light therapy can trigger mania or uncontrolled boosts in mood

 

Side Effects of Light Therapy May Include:

• headaches
• eyestrain
• irritability
• fatigue
• insomnia

 

If you think light therapy is right for you, you can buy a light therapy lamp from Target here.

 

Cognitive Behavioural Therapy (CBT)

CBT is a type of talk therapy that works to change your unhelpful patterns or beliefs and gives you better ways to cope with your mental health. Research shows that CBT is highly effective at treating SAD, providing the most long-lasting effects of any treatment.

 

Medication

Some healthcare providers may recommend an antidepressant medication, either alone or with the use of light therapy. Ask your doctor about which medication may be right for you.

 

Increased Sunlight

Getting as much sun as possible can help to improve your mood. Try spending more time outside or open your blinds to let more sunlight in.

 

Vitamin D

Taking a vitamin D supplement may help to relieve your symptoms.

• Here are some Olly Vitamin D Gummy Worms from Target.
• Some up & up Vitamin D3 Softgels for a more budget-friendly option.
• And finally, some vegetarian-friendly Nature’s Way Vitamin D3 Gummies.

 

How to Help Prevent Seasonal Depression

Once you become aware of your seasonal depression you can begin to take steps to manage or even prevent it. You can do this by:

• Using Light Therapy at the beginning of the fall before your symptoms start.
• Get outside. The daylight will help to improve your mood.
• Eat a healthy diet. Ensure you’re getting all your vitamins and minerals to maintain your mood and energy.
• Exercise can increase your mood and help prevent anxiety. It’s recommended to get at least 30 minutes three times a week.
• Go out with friends. Seeing friends can help with your mood and keep you in the habit of being social.
• Seek professional help. Seeking help is never something to be ashamed of. CBT is the most effective therapy for treating SAD, so look for someone trained in it.
• Consider Medication. Medication can be helpful for people whose symptoms preserver after other types of treatments. Talk to a healthcare professional to find out if medication is right for you.

 

How to Manage Seasonal Depression

Here are some things you can do in your day-to-day life to help manage your seasonal depression:

• Discover a treatment plan: talk to your healthcare provider about what treatment is right for you and stick to it. If it’s using light therapy or taking medication be sure to do so consistently.
• Take care of yourself: get enough sleep, eat a well-balanced diet, go out with friends, and exercise regularly. Talking to a therapist or counsellor is also a great way to manage stress.
• Plan ahead: have activities set up so you know you’ll be busy and plan what to do when your symptoms appear.
• Start treatment early: if your symptoms typically start in September start your treatment plan towards the end of August in preparation.

 

As you can see, SAD is an incredibly manageable disorder. As long as you have a treatment plan in place you can work to prevent symptoms and live a happy life. Keep in mind the potential causes and what you can do to negate them. If you notice your symptoms occurring be sure to get plenty of sunshine and vitamin D!

Post by Morgan Peters

 

Other Posts You May Like:

What is Selective Mutism? And Why is It So Unheard Of?

Attachment Theory & the 4 Attachment Styles

Boundaries Meaning in Relationships

 

Sources:

“Seasonal Affective Disorder (SAD).” Mayo Clinic, 14 Dec. 2021, www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651.