Navigating Seasonal Depression: Tips for a Brighter Winter

By: Kelley Maynard, LMHC

As sunlight decreases and temperatures drop, many individuals may struggle with seasonal depression. Seasonal Affective Disorder (SAD) is a form of depression that tends to occur during the fall and winter months and can impact mood and energy levels. In the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), this disorder is diagnosed as a major depressive disorder with a seasonal pattern. Criteria include having depression that begin and end during a specific season every year (with full remittance during other seasons) for at least two years. In addition, the individual has more seasons of depression than seasons without depression over a lifetime.

What causes seasonal affective disorder?

Several theories point to biological changes in the brain that can occur in response to less daylight. Research has shown that a decrease of serotonin and an increase in melatonin can impact the circadian rhythm, or our body’s “internal clock.” With SAD, the rhythm is disrupted making it more difficult for our bodies to adjust to the change in day length which can impact mood and sleep regulation. SAD has been shown to be more prevalent for those that live farther from the equator. Those that are younger, female, and/or have a family history of depressive disorders are also at a higher risk for the condition.

Symptoms

Symptoms can range from mild to severe and include:

• Depressed or sad mood most of the day
• Loss of interest or pleasure in activities previously enjoyed
• Changes in appetite/weight
• Changes in sleep
• Restless physical activity (inability to sit still, pacing, handwringing) or slowed movements or speech (observable by others)
• Fatigue or loss of energy
• Feelings of worthlessness or guilt
• Difficulty thinking, concentrating, or making decisions
• Recurrent thoughts of death or suicide

Treatment

Several treatments have been shown to be effective for seasonal depression which include light therapy, Vitamin D, antidepressants, counseling, and lifestyle changes. Often a combination of these treatments is used.

• Light therapy: Light therapy, or phototherapy, involves using bright artificial light to mimic natural sunlight. Light boxes are often used to deliver this and have been shown to be effective, particularly when used in the morning.
• Vitamin D: Research has shown an association between low levels of vitamin D and depression. Consulting with your doctor about taking a vitamin D supplement may be an option.
• Antidepressants: Medications, such as selective serotonin reuptake inhibitors (SSRI), may be used as a treatment for depressive disorders, including seasonal depression. Consult your doctor to evaluate the benefits of different types of SSRI’s. Often insurance will cover a portion of the cost so you may be able to compare types and costs. At times, it may take a few trials to find the one that is the most beneficial for you.
• Counseling: Engaging in therapy can help support individuals with seasonal depression. Approaches such as cognitive behavioral therapy (CBT) can assist individuals with changing unhelpful thought patterns and breaking down problems that can seem overwhelming.
• Lifestyle changes: Adopting lifestyle habits in advance of the seasonal change can be a proactive step to reduce symptoms. These habits can include getting outside, exercising, eating nutritious meals, maintaining a regular sleep schedule, and socializing.

SAD goes beyond the “winter blues” and can have a significant impact on quality of life. Although we cannot control the seasons, we can control the steps taken to manage seasonal depression. It’s important to find what works best for you. Combining different treatment options and proactively developing a routine for yourself may help to reduce symptoms.

If you find yourself struggling with seasonal depression, engaging in therapy at Behavioral Health Partners may help. Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety and depression. To schedule an intake appointment, give us a call at (585) 276-6900.

Jim Riggs | 11/1/2024