A woman asking a mental health care provider about seasonal depression.

Managing Seasonal Depression: Causes and Treatments

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As the days grow shorter and the weather turns colder, many people notice a dip in their mood and energy levels.

This phenomenon is referred to as seasonal depression, also known as seasonal affective disorder (SAD), and it affects 10 million people a year. SAD follows a predictable, seasonal pattern linked to changes in daylight and weather.

While you can’t control the changing of the seasons, you can take steps to reduce the impact this type of depression has on your mental health.

What Is Seasonal Affective Disorder?

SAD is a form of depression that follows a seasonal cycle. Most people experience it during late fall and early winter as the seasons change, though some may be affected during the summer months.

The root cause of SAD is still being determined, but studies suggest that those affected, especially in the winter months, often have lower levels of serotonin. This may be linked to less sunlight exposure, which can disrupt key neurotransmitters like serotonin and melatonin.

This drop in melatonin and serotonin levels caused by these seasonal changes can disrupt circadian rhythms, leading to depressive episodes. While people can experience SAD symptoms in both the winter and early summer, the way these symptoms manifest tends to differ depending on the time of the year.

Symptoms of Seasonal Affective Disorder

The symptoms of seasonal affective disorder can vary from mild to severe and usually start in the fall or early winter. People with seasonal affective disorder experience many of the common symptoms of depression.

  • Mood changes
  • Oversleeping (hypersomnia) or a change in sleep patterns
  • Overeating, particularly a craving for carbohydrates
  • Weight gain in the winter or weight loss in the summer
  • Fatigue or lack of energy
  • Loss of interest in daily activities
  • Negative thoughts
  • Feelings of worthlessness or hopelessness
  • Difficulty concentrating
  • Social withdrawal
  • Thoughts of death or suicide in severe cases

If you or a loved one are experiencing suicidal thoughts, seek help immediately. Contact the Suicide & Crisis Lifeline at 988 or reach out to your local emergency services. You don’t have to go through this alone — help is available 24/7 from trained mental health professionals ready to support you.

Winter Depression vs. Summer Depression

The symptoms of SAD are often discredited as just the “winter blues.” If you suffer from winter-affected SAD, you may notice you have an increased appetite, fatigue, and sadness in the winter. You may also struggle with feelings of worthlessness and negative thought patterns during the colder seasons.

If you have summer-affected SAD, you are more likely to have trouble sleeping and feel anxious, agitated, and irritable. This kind of depression may cause you to feel restless rather than fatigued.

Getting a SAD Diagnosis

Symptoms of SAD are similar to symptoms of other mood disorders like major depressive disorder and bipolar disorder.

Bipolar disorder also causes mood episodes in a seasonal pattern, with those who suffer from the mental health condition experiencing major depressive episodes during the winter and manic or hypomanic episodes during the spring and summer.

To determine if you are suffering from a particular mental disorder, it’s important to see a licensed mental health professional. They can find the root cause of your symptoms and develop a treatment plan that works for you.

Treatment Options for Seasonal Affective Disorder

If you’re suffering from SAD, there are several treatment options available that reduce the impact the condition has.

Light Therapy

Also known as phototherapy, light therapy is one of the most well–researched treatments for SAD. In 1984, the National Institute of Mental Health discovered it reduced depressive symptoms experienced by people with SAD.

This therapy involves sitting near a light box that emits bright light, measured in lux, which mimics natural sunlight. The light box helps regulate your circadian rhythm and boosts your serotonin levels. Bright light is effective for those with winter depression and is best started in the late fall before SAD symptoms become severe.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a form of psychotherapy that is used to treat a number of mood disorders and mental health conditions.

In particular, CBT for SAD focuses on changing negative thought patterns and behaviors caused by seasonal changes. It also develops healthy coping strategies so that you can better manage fluctuations in mood. CBT coupled with traditional talk therapy helps you control your emotions and improve your mental health.

Antidepressant Medications

Taking antidepressants may help you manage your symptoms of seasonal affective disorder. Selective serotonin reuptake inhibitors (SSRIs), such as bupropion, are commonly prescribed to increase serotonin levels. These medications are especially helpful for those who are struggling with depressive episodes. As always, talk with your care provider about potential side effects before beginning a new medication.

Vitamin D Supplements

Since less sunlight leads to lower levels of vitamin D, taking a supplement during the winter months can help you improve your mood. Research is ongoing, but maintaining adequate vitamin D levels throughout the year may relieve SAD symptoms.

Lifestyle Changes

Small, healthy habits can also help you combat the effects of SAD and improve your overall mental health.

Get Outside

Any amount of natural light can help improve your mood. Getting outside, even on cloudy days, boosts your serotonin levels.

Exercise Regularly

Physical activity boosts your energy levels and improves your mood by increasing serotonin.

Eat a Balanced Diet

Winter-affected SAD includes an increase in appetite, particularly for carbohydrates. Summer depression often leads to eating less.

No matter the season, it’s important to eat a balanced diet – that includes grains, fruits, vegetables, and lean proteins – to support better overall mental health.

Stay Connected

When dealing with major depression or other mental health conditions, a common symptom is the urge to withdraw from loved ones. However, this isolation can make coping with your mental health even more difficult.

Staying connected with friends and family gives you essential emotional support when you’re struggling – and your mental health often improves overall when you don’t have to face challenges alone.

Don’t Navigate SAD Alone

Seasonal depression can be challenging, but it is manageable. With the right treatment and support, you can boost your mood and well-being, no matter the season.

If you or someone you love may be experiencing seasonal depression, don’t hesitate to reach out to a mental health care provider for support. Early intervention can make a significant difference in managing the condition, allowing you to feel better as the seasonal changes approach.