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Introduction – How Do I Know If I Have Seasonal Depression? Understanding The Basics
Many people enter into the fall and winter months with an energized excitement for pumpkin patches, Halloween decor, and holiday cheer.
However, as the warm summer days begin to fade away a small percentage of the population greets these cooler months with dread and hostility.
If you notice a significant shift in your mental health as the sun begins to set around 7 p.m, you may have what psychologists call seasonal affective disorder.
Many neurotypical adults aren’t able to fully understand this phenomenon unless they experience it themselves. This is where we come in. Stick around – we’re going to explore what seasonal affective disorder is, and what you can do to live a happier life even in January.
What Is Seasonal Affective Disorder?
Seasonal affective disorder, otherwise known as SAD, is a mental health condition that fluctuates as the season’s change. It’s a form of depression that weighs a heavy burden during the colder, darker months of the year.
Many people experience a relief of symptoms during the summer as they might feel joyful, enthusiastic, and motivated with a renewed zest for life.
However, once the leaves begin to change and school buses roam the streets once again, their seasonal depression comes knocking.
For most people with SAD, their symptoms begin in early fall and last well into the spring.
Symptoms of Seasonal Affective Disorder
Everyone experiences seasonal depression differently. You may be checking off each item on this list, while someone else may only feel a mild difference. If you suspect you may be suffering from seasonal affective disorder, consider these symptoms:
- Depression
- Fatigue
- Irritability
- Low motivation
- Social withdrawal
- Increased sleep
- Weight gain
- Increase in carb intake
- Rejection sensitivity
- Relationship problems
- Feeling physically ‘heavy’
In the summer months, you might have what is known as a ‘god-complex’ where you feel untouchable, confident, and empowered to take on all of life: good and bad. However, when September rolls around you might notice a sudden shift in your mood and behavior.
You might struggle with concentration and an inability to focus. You may feel like you’re walking around in a haze with nobody home to pilot your body. Out of what seems like nowhere, you’re miserable company to be around.
Can Seasonal Affective Disorder Happen During The Summer?
The summer months are supposed to be carefree, relaxing, and full of adventure. However, if you have seasonal depression, this may be far from the case.
While significantly less common, seasonal affective disorder can certainly affect individuals during the warmer months as well.
While some psychologists believe summer depression is rooted in a biological cause, others argue it can become triggered by the stress of these active months. In addition, some people may feel a heavy burden of sadness due to ‘fear of missing out’. When they see others outside rollerblading, grilling, and having pool parties, their feelings of loneliness and isolation may increase.
Whatever the reason, symptoms of summer depression closely mimic the symptoms of winter depression such as low moods, fatigue, decreased motivation, and irritability.
Specific symptoms related to summer depression include loss of appetite, weight loss, insomnia, anxiety, and stress.
What Causes Seasonal Affective Disorder?
The direct cause of seasonal affective disorder is still a gray area. However, there are a few theories as to why some people are so sensitive to the change in weather.
- Your Biological Clock: Otherwise known as our circadian rhythm, your biological clock relies on sunlight to operate at its prime level. The lack of sunlight during the day, mixed with an earlier sunset may lead to winter SAD.
- Melatonin: Our bodies create melatonin when it’s time to sleep. But how do our bodies know it’s time to sleep? Darkness! So, when the skies are cloudy and gray during winter months, our brains create more melatonin causing feelings of low mood and depression.
- Low Serotonin: Serotonin, otherwise known as a ‘happy neurotransmitter’, is incredibly sensitive to sunlight. When our bodies are flooded with sunshine, serotonin is produced. The same idea applies: when sunlight is lacking, serotonin levels take a dip, causing feelings of sadness and lack of motivation.
All three theories of seasonal depression mainly come down to one thing: sunlight. During winter months you may be up before the sun, and not leave your office building until it’s dark. This means you’re hardly receiving any sunlight during the day! This lack of sunshine can cause the low moods associated with winter SAD.
How Can I Cope With Seasonal Affective Disorder?
If you suspect you may be suffering from seasonal affective disorder there are a few techniques you can utilize yourself. Thankfully, seasonal affective disorder responds well to at home treatments. However, if you feel as though at home remedies aren’t working it may be time to seek professional help.
Light Boxes
Therapeutic light boxes are specifically designed for individuals with seasonal depression. Their main function is to mimic natural, outdoor light as closely as possible without having to step outside into the freezing air.
The idea behind a light box is that the glow emitted is meant to cause the same chemical changes in your brain as sunlight does. This may boost your mood and relieve you of other symptoms associated with SAD.
While light boxes aren’t regulated by the FDA, when choosing a light box for seasonal depression consider the following:
- The light box should emit 10,000 lux of light
- The light box should give off as little UV rays as possible
- The light box should be specifically designed for SAD
Some light boxes look like lamps, while others are smaller and more portable, ideal for someone that travels often. While you can buy a light box without a prescription it’s often encouraged to speak with your healthcare provider beforehand.
Light boxes are easy to implement into your morning routine as it’s encouraged to soak in their glow within the first hour of waking up, for around 20 to 30 minutes at a time. It’s recommended to sit around 16 to 24 inches away with your eyes open (don’t look directly at the light!).
Prepare Your Mind
While this may seem like the most obvious treatment many people are so busy living life they don’t take the proper time to prepare their minds for the seasonal shift.
As the end of summer approaches practice mindfulness techniques like journaling and meditation to brace yourself for what’s to come. Invest in a light box if you’d like so you have that handy as the first wave of seasonal depression hits.
Set aside extra time in the fall for mood boosting activities such as fall fests, apple orchards, or pumpkin carving contests.
Engaging in social outings, fun activities, and holiday events can help set yourself up for a smoother winter. It’s often much easier to plan these things ahead of time than to try and scramble to organize something when you’re already feeling unmotivated and sluggish.
Cognitive Behavioral Therapy
Cognitive behavioral therapy, or CBT, is one of the most effective and widely used therapy techniques to date.
CBT is done with the help of an experienced therapist as they guide clients into identifying problematic thoughts and educate them on ways to redirect their thinking into healthier, positive ways.
For example, a client may begin talking about how much they despise winter because of their loneliness and isolation. Their therapist may then help them identify this cynical view of winter and encourage them to find at least one hobby such as skiing or snowshoeing to help them find even a glimmer of joy in the colder months.
In addition, CBT is helpful for seasonal depression by:
- Challenging problematic behaviors
- Proactively coping for winter
- Learning mindful journaling
- Empowering clients to actively control their symptoms
Final Thoughts
If you struggle with your mental health during the cold, gloomy, winter months, you’re not alone. Due to the lack of sunlight, many people suffer from feeling depressed, unmotivated, exhausted, and miserable until spring rolls around.
Seasonal affective disorder is very real and can often feel debilitating. However, treatments for SAD have been shown to be incredibly effective at helping individuals overcome these blues, and regain a purpose filled life.
Light boxes, therapy, and other at home methods such as medication, aromatherapy, extra vitamin D, and exercise have all shown a positive impact for those with seasonal depression.
If you still feel like you’re struggling, reach out to your mental health provider or primary care physician. Life isn’t meant to be lived just in those short 3 months between June and August! A happier life year round is available for you, too.
Featured Image Credit: Photo by Ashkan Forouzani on Unsplash
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