7 Tips for Understanding & Managing Seasonal Depression
7 Tips For Understanding and Managing
Seasonal Depression
As the days get shorter and colder, many people notice a change in their mood and energy. Seasonal Depression, or it's heavier counter-part Seasonable Affective Disorder (SAD) affects millions worldwide, especially during the fall and winter months. Recognizing the signs and understanding ways to manage this type of depression can be a crucial step toward maintaining mental health through the colder seasons.
What is Seasonal Depression?
Seasonal depression is a type of depression that follows a seasonal pattern, usually beginning in the late fall and continuing through winter. People with seasonal depression may experience low energy, changes in sleep and appetite, irritability, and a loss of interest in activities they normally enjoy. In more severe cases, it can lead to feelings of hopelessness and isolation.
Research suggests that changes in sunlight during the fall and winter disrupt our biological clock, impacting serotonin and melatonin levels — both of which play significant roles in mood and sleep regulation. Have you ever noticed that during the cold Winter months, it's harder to get out of bed or get motivated to get things done. Chances are that you're experiencing some level of Seasonal Depression.
Signs of Seasonal Depression
- Low Energy: Feeling persistently tired, even after a full night's sleep, is common in seasonal depression. Finding it hard to get out of bed or get off the couch. Doing normal tasks may seem to require more energy than usual or take more out of you.
- Changes in Sleep Patterns: Many people experience an increased need or desire to sleep or may struggle with insomnia. Many people want to stay snuggled in bed, where it's warm and cozy. Or they just want to sleep away the heavy feeling they have.
- Appetite Changes: Often, people with Seasonal Depression crave carbohydrates, wanting to give themselves some type of energy, but instead it only leads to weight gain. Or maybe you find yourself craving comfort foods or warm beverages. For some, you may even crave alcohol, as a way of trying to numb the heaviness you feel.
- Loss of Interest: Hobbies, socializing, and even small daily tasks may feel overwhelming or uninteresting. It will take a lot for you to be able to do your normal routine.
- Irritability: You may notice more impatience, frustration, or feelings of hopelessness during the colder months. Your family members, friends or maybe even colleagues may notice your change in mood.
If you’re experiencing these symptoms and they seem to occur at the same time every year, seasonal depression could be the reason. But you're not alone. Many people suffer from some level of Seasonal Depression. But if you recognize that you may have Seasonal Depression, here are some tips to consider ahead of time, to minimize the negative effects.
Tips for Managing Seasonal Depression
Maximize Natural Light Exposure
Sunlight has a direct effect on our mood-regulating hormones. Whenever possible, spend time outside during daylight hours, especially in the morning. Even on cloudy days, outdoor light is brighter than indoor lighting, helping stabilize circadian rhythms. Try walking during your lunch break or sit by a window for a quick natural light boost. It's amazing how much sunlight can effect our mood. Do whatever you can to get as much natural light as possible.
Consider Light Therapy
Light therapy, or phototherapy, can be particularly helpful for those with seasonal depression. A light box designed for Seasonable Depression or Seasonal Affective Disorder emits bright light similar to outdoor sunlight and can significantly improve mood and energy levels. Aim to use a light box with at least 10,000 lux in the morning for about 20-30 minutes, but be sure to consult with a healthcare provider before starting. This is especially useful for people who live in areas where there isn't much sunlight during the Winter, either due to lots of rain and clouds, or due to their position on the earth, in which they only have a few hours of sunlight per day.
Exercise Regularly
Physical activity releases endorphins, which are natural mood boosters. Aim to incorporate regular exercise, even if it’s just a short walk, into your routine. Exercise also helps regulate sleep, which is often disrupted by seasonal depression. Indoor activities like yoga or group exercise classes can be especially uplifting when the weather makes outdoor exercise challenging. When weather makes outdoor activities difficult or impossible, that doesn't have to mean you can't exercise. You can use walk in place exercise videos or walk/dance in an open space in your house, to music that boosts your energy. You can do yoga or use indoor exercise equipment. Any amount of exercise will help and much of it can be done in your home or office, so there really is no excuse.
Focus on a Consistent Sleep Schedule
Seasonal depression can disrupt sleep patterns, leading to either insomnia or excessive sleep. Sticking to a regular sleep schedule, including a set wake-up time, can improve sleep quality and stabilize mood. This includes weekends or days off work, as well. It's always recommended to keep a regular sleep schedule, using the same wake-up and bed times. Also, it's helpful to avoid screens at least an hour before bed, as the blue light can interfere with melatonin production. For some people, the use of aromatherapy can be helpful as a sleep aid. Scents such as lavender can be helpful in encouraging sleep. There are also breathing exercises or meditations that can be used to assist in winding down and being better able to fall asleep.
Monitor Your Diet
When struggling with seasonal depression, it’s easy to reach for comfort foods high in sugar or carbohydrates. While these foods might offer temporary comfort, they can lead to crashes in mood and energy. Instead, focus on a balanced diet with protein, whole grains, fruits, and vegetables. Including foods rich in omega-3 fatty acids, like nuts and seeds, can also positively impact mood. Tried to avoid overly fatty or sugary foods, because they also will likely lead to weight gain, which will also trigger frustration and depression, as well.
Stay Connected with Others
It’s tempting to isolate during the colder months, but staying socially connected can significantly lift your spirits. Schedule regular meetups with friends or family, join a club or class, or engage in a hobby you enjoy. These activities not only help combat loneliness but can add structure to your days, providing small moments of joy and purpose. If travel is difficult or dangerous due to weather, then at least consider joining groups online or having virtual meet ups with your friends, so you stay connected to others.
Consider Professional Support
If your seasonal depression significantly impacts your daily life, consider talking to a mental health professional. Therapy can help you develop coping strategies, challenge negative thought patterns, and provide a safe space to process your feelings. Therapists are more than willing to assist you in finding coping mechanism that are right for you specifically.
Looking Ahead
Managing seasonal depression requires patience, compassion, and a willingness to try different approaches until you find what works best. Remember, seasonal depression is a real, treatable condition, and seeking support is a proactive and courageous step. With the right strategies and support, you can manage seasonal depression and find a sense of balance and well-being all year round.
If you'd like to see any of my previous blog posts, please click here.
If you feel like you may be suffering from Seasonal Depression and you'd like some professional help, you can visit my website and schedule a free 15 minute consultation - www.brittaniedmillslmft.com.
Additionally, there is a companion Married & Confused Podcast episode about Seasonal Depression. You can click on the podcast link below or find it on your favorite podcast platform. Look for episode #27 which aired on December 21, 2024. Or you can use this link if you're listening after December 21, 2024.
I provide online counseling throughout Tennessee, South Carolina, Florida, & Callifornia
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