This month has just begun and the winter coats, sweaters, boots and scarves have reappeared for the season. The weather has started to become more chilly and gloomy and the daylight hours are shorter which means symptoms of seasonal depression may also begin to reappear for some. Seasonal depression, also known as Seasonal Affective Disorder (SAD), is reported to effect between 10 and 20 percent of the world's population during the fall and winter months, according to research conducted at Johns Hopkins University. The DSM-5 (the Diagnostic Manual of Mental Disorders) now officially identifies this disorder as Major Depressive Disorder with Seasonal Pattern. 

People with mood disorders like major depressive disorder or bipolar disorder are more likely to suffer from SAD. There are a number of proposed causes of SAD, including a disruption of the circadian rhythm (common in the winter months due to less daylight), a deficiency in serotonin (a neurotransmitter that regulates emotions and moods), an imbalance in melatonin levels (lack of sunlight affecting sleep), and vitamin D deficiency. 

What are some symptoms of seasonal depression?

• Sadness 

• Drowsiness and excessive sleep

• Feeling irritable

• Inability to focus

• Apathy

• Alterations in appetite

• Diminished interest in once pleasurable activities

Preventing and Treating Seasonal Affective Disorder:

1. Get outside. Get some fresh air and sunshine by going for a stroll. Take frequent breaks to step outside during the work day. Open your curtains or shades and let natural light in through your windows.

2. Use light therapy. You can prevent your body from producing an excess of melatonin even if you are unable to go outside during daylight hours. Set aside at least 20 minutes per day to use light therapy, preferably first thing in the morning. You can find an option for a light box here: Light Therapy Lamp

3. Move your body. Aim for at least 30-minutes of movement three times per week. Physical activity reduces tension and anxiety, both of which may contribute to your SAD symptoms.

4. Connect with friends. Maintain your usual routine and social activities. During the colder months, they can lend support, laughter and meaningful interaction. 

5. Discover new wintertime interests. The outdoor plans may be put on hold due to the cold weather, but this may be an opportunity to read a book, work on a home improvement project, or learn a new skill like sewing. Make seasonal adjustments to your preferred forms of recreation.

If you are experiencing symptoms of seasonal depression, it is important to seek professional care from a physician and therapist. Check with your medical provider who may do certain diagnostic tests to rule out other potential causes of your symptoms. A provider's diagnosis of seasonal depression can lead to improved symptom management and possibly even long-term prevention.

Authored by:

Julianna Robinson, LCSW 

References:

Seasonal affective disorder: What you should know. Seasonal Affective Disorder: What You Should Know | Johns Hopkins Medicine. (2021, November 11). Retrieved December 2, 2022, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder-what-you-should-know 

U.S. Department of Health and Human Services. (n.d.). Seasonal affective disorder. National Institute of Mental Health. Retrieved December 2, 2022, from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder