Swimsuits, tank tops, shorts, and flip-flops are packed away. Summer has slipped away. It’s time to bust out pants, long sleeves, coats, hats, and mittens for a new season.
The fall and winter months can bring on drops in temperature as well as drops in one’s mood and overall mental health and wellness.
You’re packing on layers and layers to try to stay warm with the change in weather. But lately, it feels like you’re packing on a mask with a smile as well. Let’s learn more about seasonal depression.
What is Seasonal Depression?
Seasonal depression or seasonal affective disorder (SAD) is a type of depression that is related to the change in seasons. This type of depression usually comes on during the fall and winter months, but it can also occur during the spring and summer months – It’s just not as likely.
The Cause
There isn’t one, specific cause of seasonal depression. There are several ideas of what can cause it though. These are some of the most likely causes of seasonal depression.
Biological Clock Shift
One of the most easily noticed factors is one’s own biological clock. It’s believed that when there is less sunlight, there is a shift in the biological clock, which can alter one’s hormone levels, mood, and sleep schedule.
Brain Imbalance
Another possible cause is an imbalance in the chemicals in the brain. Serotonin is one of the chemicals in the brain that helps with one’s happiness. If you have seasonal depression, your serotonin levels may be lower compared to normal. Plus, the winter months mean that there is less sunlight which also helps to regulate serotonin levels. This means that these levels can fall even more during the fall and winter months.
Melatonin
Melatonin is a hormone in the body that contributes to mood and sleep. The lack of sunlight in the fall and winter months can spike melatonin levels which can cause individuals to want to sleep more or longer.
Vitamin D Deficiency
Sunlight helps produce vitamin D. A lack of sunlight could lead to a vitamin D deficiency, which can negatively impact your mood and serotonin levels.
The Signs and Symptoms
The signs and symptoms of seasonal depression tend to show up in late fall or early winter and go away during spring or early summer. Not as commonly, signs and symptoms can show up oppositely. The signs and symptoms will become worse or more severe as the season advances.
Here are some of the most common signs and symptoms of seasonal depression:
- Changes in eating habits
- Changes in sleeping habits
- Difficulty concentrating
- Feeling sad or down
- Guiltiness
- Hopelessness
- Loss of interest in activities
- Low energy
- Suicidal ideation
- Weight gain
- Feelings of worthlessness
How to Help
Depression is a serious mental health condition. There are some lifestyle changes that you can implement to help reduce some of these signs and symptoms of seasonal depression.
Get Outside
Try to get as much sunlight as you can during these months. This may seem harder since the sunlight is limited during these months, but there are ways to try to make this work in your schedule. Consider going for a walk during your lunch break. You can also open up the windows in your home to get some fresh air. If these aren’t available options for you, consider purchasing a lamp for light therapy to simulate natural sunlight.
Take Care of Yourself
Depression can get in the way of your daily life and routine. Try to stay on top of your eating and sleeping habits and schedule so that it doesn’t take control over these areas. Take care of yourself by eating healthy, well-balanced meals during the day, aiming for at least eight hours of sleep each night, and finding ways to move your body for at least thirty minutes each day.
Seek Additional Support
If seasonal depression is left untreated, it can lead to worsening signs and symptoms. Consider reaching out for additional support through depression therapy with a licensed and trained mental professional if you’re unable to feel better within two weeks or longer. Reach out today to set up an initial consultation.
