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The days are shorter, the nights are longer, and it’s cold outside. Winter can be a tough time for anyone, and it sometimes leads to seasonal depression. The change in seasons can have negative effects on you and your mental health, including altered sleep patterns, moods, social lives, and more. Continue reading to learn more about the potential signs and symptoms, and what to do if you think you may be experiencing seasonal depression.
What is Seasonal Depression?
We all know that the winter months can be the most difficult time of year for many reasons. The dark, cold weather and shorter days can make it challenging to feel interested in anything. According to experts, It can also affect your brain activity, disrupt circadian rhythms and lower levels of vitamin D. As a result of these changes, many people experience seasonal depression, also called Seasonal Affective Disorder (SAD).
It’s unclear why some people get seasonal depression while others don’t, but one thing is for sure — seasonal depression is the last thing you need, especially on top of existing anxiety, depression, or other mental health issues.
The Seasonal Cycle
One theory is that seasonal depression is caused by the changes in the body’s natural circadian rhythm, which tells us when to sleep and wake up. Your circadian rhythm can be affected by the lower levels of sunlight and colder temperatures outside during this time of year.
In a healthy circadian rhythm, the hormone melatonin gets released at night so we can sleep more deeply to restore our energy levels. But in the winter, with shorter days and decreased sunlight exposure, melatonin production slows down or stops all together. Low levels of melatonin throughout the day can lead to your body not getting enough deep sleep at night, which could eventually result in other depression related symptoms.
What Causes Seasonal Depression?
There are many factors that can lead to seasonal depression. For some people, it might be caused by their genetics. Some people have a family history of seasonal depression, so they may have a higher risk of developing the condition themselves. Others could be more sensitive to changes in light and temperature, which can affect how melatonin levels are regulated in the body.
In addition to melatonin levels changing, serotonin levels in the brain can also be affected as the days shorten and become darker during winter months. Serotonin is a neurotransmitter that’s responsible for mood stability, among other things. This change might cause an imbalance that leads to depression symptoms.
Others may experience seasonal depression as a result of social isolation and loneliness. Social isolation is one of the most common causes of depression and anxiety disorders today—and it’s especially prevalent during the winter months when most social activities come to a halt due to cold weather.
Symptoms of Seasonal Depression
It’s not uncommon for people to experience some of the symptoms of seasonal depression in the winter. If you’re experiencing any of these symptoms, know that you’re not alone and help is available to you. The most common symptoms are increased irritability, increased feelings of sadness, decreased energy, and social withdrawal. You may find that you have physical, mental, and/or social symptoms related to seasonal depression.
Physical symptoms
People with winter depression often experience physical symptoms, including fatigue, and changes in the quality of their sleep. This can translate to feeling lethargic or lacking in energy.
The winter season can also cause changes in your appetite. Some people find that they crave foods that are high in sugars and fats while others might start eating less than usual. These changes could be due to the lack of sunlight. Lack of sunlight can lead to vitamin D deficiency which can affect your appetite, moods, and sleep patterns.
Mental symptoms
Extreme fatigue, low self-esteem, irritability, sadness, and difficulty with sleeping or concentrating are all possible signs that you have seasonal depression. You may also have trouble with daily tasks and sometimes feel as though you don’t care about anything anymore.
Social symptoms
Some people with seasonal depression may withdraw from others because they are unable to leave their homes or socialize. Withdrawal may even happen to avoid feeling embarrassed about symptoms. It can be difficult for some people to socialize when they’re struggling with so many other symptoms, too. This can make them feel isolated and alone.
This is especially true for those who tend to experience more severe symptoms during the winter months. However, it’s important to remember that there are many options for dealing with these symptoms, so you can get back to feeling your best.
How to Tell if you Have Seasonal Depression?
As previously mentioned, there are several symptoms of seasonal depression that might indicate you or someone you love is affected. If any of these symptoms sound familiar to you, please contact your doctor or a mental health professional to get the help you need. From experience, I can tell you that the sooner you start any mental health treatment, the better it will be for you in the long run.
Some more specific symptoms of seasonal depression include:
- Irritability
- Low self-esteem
- Loss of appetite
- Change in weight
- Sleep problems, including insomnia and oversleeping
- Problems concentrating on tasks
- Loss of interest in social events and activities
- Feelings of worthlessness and sadness
Treatment Options for Seasonal Depression
Not all treatments for seasonal depression are the same. If you’re experiencing any of the signs or symptoms mentioned above, it’s important that you reach out to your doctor or mental health professional, so they can help identify the right treatment plan for you. There are several treatments that may be recommended to you, but here are two of the most common:
- Your therapist may suggest light therapy for seasonal depression. The goal of this treatment is to make up for the loss of natural light in the winter months. People who use this type of therapy sit in front of an artificial light source, like a special lamp, for 30 minutes at the same time every day. This is a good place to start, even if you don’t plan on seeing a professional, you can buy a light therapy lamp online. Or, if you already have a lamp you like, consider purchasing a full spectrum bulb. These lights can really make a positive difference in your mood.
- Try some mood-boosting techniques. This post offers some great suggestions: 20 Ways to Improve Your Mood and Motivation Today.
- Cognitive behavioral therapy is another option that can be used to help people with seasonal depression. This type of therapy focuses on changing negative thoughts and behaviors related to depression. Often, CBT includes teaching relaxation techniques or practicing mindfulness exercises to improve sleep, reduce anxiety, and deal with stress more effectively.
If you think you may be experiencing seasonal depression, keep in mind that you are not alone. I know the symptoms can feel overwhelming, but the good news is that your doctor, therapist, or counselor will be ready to help. I wish you all the best!
