Have you ever found that when the days get shorter and colder, you’re more tired, more lethargic, or sadder? It’s not just you. Roughly 5% of the United States experiences seasonal depression, or seasonal affective disorder,1 a common and temporary mental health condition that often occurs in late fall or early winter — though some experience SAD in the summer.2
If you already struggle with chronic depression or other mental health conditions, the winter can be a heavy experience. However, there are ways to manage seasonal affective disorder. In this blog, we’ll discuss seasonal depression and how to manage it.
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depressive disorder in which patients experience symptoms lasting for about 4-5 months. These symptoms include feelings of persistent sadness, hopelessness, irritability, guilt, or loss of interest in activities that usually bring you joy. Individuals who suffer from seasonal depression may also experience changes in sleep or appetite or physical aches and pains. Seasonal affective disorder can still impact those who have major depression, exacerbating depressive episodes.
We are all affected by the world around us, especially the weather. When the days grow shorter, you may find yourself coming in to work in the dark and leaving in the same darkness. You may spend more time indoors or alone. This can enhance feelings of depression. For those with summer SAD, oppressive heat and humidity, as well as a disruption in schedules, can contribute to the disorder.
Winter Pattern SAD vs. Summer Pattern SAD
While SAD is most common in the winter months, it does occur in the summer — especially in very hot or humid areas. Summer brings with it a change in schedules: coworkers might go on vacation, leaving you understaffed, the kids are home from school, and your own schedule might change. This disruption can leave you feeling off-balance, as can very hot or humid weather.
With winter pattern, we see symptoms such as:
- Oversleeping
- Overeating
- Social withdrawal and isolation
With summer pattern, it is more common to see symptoms such as:
- Trouble falling asleep
- Poor appetite
- Restlessness and anxiety
- Aggressive and occasionally violent behavior
Ways to Cope With Seasonal Affective Disorder
As we move further into winter, you may feel yourself wishing that humans were hibernatory animals. The winter may seem to stretch on endlessly, but there are ways to ease those winter blues. Here are a few coping methods that you can try:
Talk To Your Mental Health Provider
If you work with a psychiatrist or therapist, tell them what you’re feeling in the midst of the colder months. While to you seasonal depression may seem commonplace and inevitable, your provider may have recommendations to help. For instance, a psychiatrist can help you distinguish whether you’re experiencing SAD or chronic depression. Your therapist can help you work through your feelings and come up with a strategy to combat the lethargy.
Look Into Artificial Light that Mimics Sunlight
Phototherapy box lights are box-like light fixtures that give off a bright, artificial light designed to mimic sunlight and help you balance your circadian rhythm. Try sitting in front of one of these lights for 20-30 minutes. While it’s no replacement for actual sunlight, it can help in the moment during those shorter days. You may also be able to find a bedside light called a dawn simulator which can wake you up with artificial lighting based on an alarm.
Remember To Take Your Antidepressant Medication
If you’ve already been diagnosed with depression, make sure you stay consistent with your antidepressant medication during the winter months. Set an alarm on your phone so you won’t forget, or work it into your routine — taking your meds along with your breakfast, for instance. This is a crucial time where consistency is key. If you haven’t been given an antidepressant prescription, consider speaking with your psychiatrist about doing so.
Connect With Others
It’s so easy to pull into yourself in the midst of seasonal depression. With cold, icy weather you might be less inclined to go out for walks, but it’s important to make sure you’re still engaging socially. The holidays are a wonderful time to get together with friends and loved ones, and that connection can help raise your spirits. It can also incentivize you to take care of yourself in terms of hygiene.
Consider getting together with a group of friends at someone’s home for a cozy hangout. Or, if it’s too dangerous to drive, have a game night over Zoom. This will help to refresh you socially on those days when you feel like hibernating.
Create a Schedule and Routine
It can be hard to keep a normal balance going when depression hits. That’s why, before you experience the worst of your seasonal depression, it may help to set a schedule. This lays out what you need to do for the day. Balance rest and productivity, but try not to linger too much on rest, as that can enable the depressive symptoms. Try to wake up at the same time and go to bed at the same time, to balance your circadian rhythm.
Eat a Nutritious Diet
The holidays are a time for stuffing your stomach with turkey, fried chicken, casseroles, stuffing, and so much more. It makes sense that during those colder months, we focus on eating such warm foods. But make sure you’re getting all the nutrients you need, as well. Citrus fruits and fruit juices that are high in vitamin D can be helpful during the months when the sunlight might be scarce. Vegetables and protein are also important for keeping your energy and focus strong in the midst of winter.
If you’re experiencing seasonal depression, know that our skilled and compassionate clinicians are here for you. Contact Rivia Mind today to learn more or to schedule a free 15-minute consultation.
Resources:
- Seasonal Affective Disorder – American Psychiatric Association
- Seasonal Affective Disorder – National Institute of Mental Health
