Seasonal depression better known as the winter blues is in season and many are not looking forward to it. There’s something about the wintertime that makes some feel like life is at a standstill.
I’ve been hearing more and more people talk about it in recent years and wondered to myself “have I ever experienced it myself?” Because I live with major depression, if I did experience it, I never could really tell because of my symptoms. But there are those who this form of depression affects during a certain time of year.
Seasons affect our moods every year. We talk about how the winter season makes us feel cozy and cheerful because of Christmas. Or the summer season makes us feel energetic and excited because of vacation time or more warm days to be outside.
But there’s another side to seasons affecting our mood.
What is Seasonal depression
Seasonal affective disorder, also known as seasonal depression or SAD, is a form of depression that relates to the changes of seasons. Symptoms of SAD usually begin around late fall or early winter and can last about 4-5 months each year. However, some people have been known to experience some symptoms sooner.
Some symptoms you may experience are:
- Oversleeping/lack of sleep
- Feeling depressed most the days
- Not feeling sociable/social withdrawal
- Have trouble keeping up with daily activities
- Loss of interest in activities
- Experience a change in your eating habits
- Have low energy
- Feeling hopeless or worthless
And while it’s known to occur during the winter months, people can also experience symptoms during the summer months as well.
How common is seasonal depression
SAD is more common than we think. About 4 to 6 percent1 of people may experience seasonal depression during the winter months. While it may be more common in the northern region of the U.S, those who live in areas with four seasons can experience it as well. This means those bordering the south can experience it at a higher rate also.
Sometimes even the thought of a season changing can trigger seasonal depression. It may be as much the physical feeling of the weather change as it is the thought of it. When it comes to men and women, women are four times more likely to experience SAD than men.
Still, with all the statistics, there are ways to treat your seasonal depression.
Ways to fight seasonal depression
Like other types of depression, seasonal depression has treatments that can help you get through those difficult days.
Cognitive behavioral therapy
The reason why this form of therapy is suggested is that it aims to help people learn to cope with situations that they find difficult to handle. Those that are affected by SAD often have negative thoughts about the changes in seasons.
According to NIMH2, CBT is effective when typically conducted for 6 weeks in two group sessions each week. Focusing within those weeks on retraining your negative thoughts about winter helps you become more comfortable with your feelings and helps you plan how to cope with those feelings better.
The benefits of CBT for seasonal depression are long-term and can help guide you through the months of experiencing it. It also helps with planning indoor activities and prepping you for future seasonal depression.
Light therapy
If you haven’t heard of light therapy, it’s helpful for depression especially seasonal depression. The way light therapy works is it compensates for the lack of sunlight exposure3 that you may be missing due to the shorter days.
Such items as a light box or bright lamp used for 30-45 minutes early in the morning can help your body produce hormones that increase your wokeness and alertness you’re lacking. Light boxes can also contribute towards getting your sleep pattern back on schedule.
However, there are some side effects to this form of therapy such as eyestrain, headaches, and blurry vision just to name a few. So before starting, it’s always best to consult with your doctor.
Medicines for seasonal depression
Sometimes the symptoms can be overwhelming to deal with. Here’s where antidepressants may be helpful. They’re used to increase the activity of your neurotransmitters serotonin, dopamine, and norepinephrine. All of these combined can help to lessen your symptoms of depression and anxiety.
Because your mood starts to change and starts to decrease, having a way to help manage some of those negative thoughts
I always try to use medication as a last resort because I always feel the alternative works best for me. Yet, that shouldn’t stop you from making the decision for yourself. Always be sure to talk to your doctors and therapist about the proper antidepressants. And of course, always do your research.
How to live with seasonal depression
With SAD being a reoccurrence for so many, there are other ways that may help you as well.
Intake of vitamin d and nutritional supplements
With the shorter days of daylight, receiving natural vitamin d can be difficult. Taking vitamin d pills, or supplements with vitamin d could be a substitute. There are also vitamin d fortified foods such as soy milk, cow milk, cereals, and oats that can provide you with vitamin d, which may help to improve your symptoms.
Maintain your daily schedule
At your very best, try to keep your daily schedule as close to normal as possible. Changes often affect your mood. So, keeping up with your daily routines helps you maintain your interest as well as continue to keep your mind stimulated.
Take a trip away from the weather
One of the best treatments is to take yourself out of the situation. Try planning a trip for a week to somewhere warmer or colder. Sometimes getting away can boost your mood. A nice plan could be to set aside savings for your yearly SAD getaway.
Take care of your body physically
Turn your outdoor exercise into indoor ones. Keeping up with routine exercise and just keeping your body moving helps you continue to have those endorphins that will keep your energy up. it also helps to keep your body’s stress levels down which helps greatly with your mental well-being.
Manage your mental health
There’s nothing more important than managing your mental health during seasonal depression. Make time to deal with how you’re feeling in the moment and meet that feeling with ways to turn it around. Partake in indoor hobbies that can help ease your mind and turn your focus away from your depression.
Plan an alternative schedule
It may sound like a lot but having an alternative schedule helps. Substitute your outdoor activities for indoor activities. Find hobbies similar to your outdoor hobbies that can be done inside. Or pick up new ones. Maybe change some of your daily activities around that may work better at a later hour such as going to the gym.
Conclusion
When seasonal depression comes around, it may feel like the end of the world. However, it doesn’t have to be. By making small changes and continuing to manage your daily activities, seasonal depression can be manageable with some added help.
Just know that nothing lasts forever and before you know it, you’ll be back to laying out on the beach in no time.
Are you affected by seasonal depression? Share your responses in the comments below.
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Until next time, this is Tammy saying keep strong, keep positive. And NOTHING’s Impossible!!!
Sources:
1 Am Fam Physician. Seasonal Affective Disorder. 01 Mar. 2000. American Family Physician. Accessed 11 Nov. 2022.
2 Seasonal Affective Disorder. National Institute of Mental Health. Accessed 11 Nov. 2022
3 Anthony Watt. How Does Light Therapy Treat Depression. 28 Oct. 2021. Healthline. Accessed 11 Nov. 2022
These are such great ways to overcome seasonal depression. Thanks so much for sharing them!
Thank you Charity, for reading my post 🙂
Great tips. I have a light for light therapy and also take vitamin d supplements.
Thank you, Mummy, for reading my post 🙂 I just learned about light therapy a few years ago. How’s it working for you?