Bare branches, fine white power coating the ground, and an icy wind biting any sign of life. It’s wintertime—those couple of months when time feels as if it’s not moving at all. The mood is solemn and dreary, the only light coming from the prospective notion of spring. While winter can be very difficult for some of us, it’s important to recognize that preferring summer over winter is different from having diagnosed seasonal depression. Knowing what seasonal depression is and how it manifests itself is important in not only being aware of those around you but also figuring out why you may feel the way you do.
Seasonal depression, or Seasonal Affective Disorder (SAD), affects about 5% of the United States population (Mental Health America). While it is not very common, it is still present and something that is a harsh reality for many. SAD is a type of depression that occurs in a pattern with the seasonal cycle. Usually, people fall into their depressed state during the winter, and their symptoms decrease during the summer. Typically, the further a person is from the equator, the more likely they are to experience SAD. This is because regions further from the equator experience a “longer winter” and temperatures drop lower than they do close to the equator.
The causes of SAD vary from person to person, but the main two chemicals driving the science behind it are serotonin and melatonin. Serotonin is a neurotransmitter that affects one’s mood; sunlight affects the amount of molecules in the brain that help maintain serotonin, and shorter daylight hours prevent these molecules from working at the speed they need to. Research has shown that people who experience SAD have reduced levels of serotonin in the brain. Lower levels of serotonin are closely related to depression. Additionally, melatonin—a sleep-related hormone—is produced at higher levels in the dark. During the winter months, when the daylight hours are shorter, more melatonin is produced. Increased levels of melatonin make people feel more tired, which can be seen through lethargic behavior as a symptom of SAD.
Symptoms of seasonal depression are very similar to other types of depression, which can make it hard to differentiate between the two. However, some specific symptoms of seasonal depression are weight gain, overeating, lethargy, and excessive sleepiness. It’s more extreme than just overall tiredness; those experiencing depression often possess an inability to carry out their daily routine. If these symptoms occur in a clear pattern with the hours of daylight throughout the year, one is likely experiencing SAD rather than overarching depression.
Many people tend to throw around the word “depressed” without really knowing what it means or the severity of the language. Similarly, there is a tendency to say you have seasonal depression, but in most cases, it is just a case of the “winter blues”. When someone has “winter blues” it simply means that they prefer summer over winter, and often find themselves less happy in the colder winter months. “Winter blues” is not a medical diagnosis— and it normally does not last long. It can be helped with simple lifestyle changes. This is very different from seasonal depression, which is a clinical diagnosis. In comparison to the mild “winter blues”, seasonal depression lasts an extended period and can interfere with even the most menial tasks. Managing seasonal depression needs more than a few lifestyle changes, rather it requires attention from a medical professional. Whether you are experiencing SAD or just a case of the “winter blues,” it is important to prioritize your mental health and look forward to brighter days, doing things that bring you joy in the meantime.
When trying to figure out if typical doldrums are different from a diagnosable disorder, clinicians tend to use three different criteria: intensity, frequency, and duration. To assess intensity, you might provide the person with a scale from 1 to 10, where 1 feels like the best day you ever had and 10 feels like you can’t and won’t get out of bed, and ask them to describe their current sadness. The higher the number, the more concerning. However, if this happens once every few weeks (frequency), it might be less concerning than if it is happening almost every day. The last variable to consider is the question, “How long does the feeling last?” (Duration). If it is for the majority of every day, that would suggest a certain degree of seriousness compared to a passing feeling every once in a while. With that said, no one should ever self-diagnose and should seek out a professional if they have any concerns whatsoever.
Luckily, several well-researched treatments have been known to lessen the symptoms of SAD, such as light therapy. In this kind of therapy, around since the 1980s, the patient is seated in front of a light box for 3045 minutes a day from fall to spring. It is about 20 times brighter than normal indoor light, which helps to make up for the decreased natural sunlight in darker months. It has been shown to suppress the brain’s secretion of melatonin and has proved to be effective in up to 85% of diagnosed cases (Mental Health America). Psychotherapy, also known as counseling, can be helpful for people with SAD in pushing them to change their habits and find new ways to think about things. Medications like antidepressants alter the way one’s brain produces chemicals involved in mood by increasing neurotransmitters like serotonin. In this way, when prescribed by a trusted doctor, they can be very effective in reducing the symptoms of seasonal depression.
Seasonal depression is very much a real struggle that warrants as much care and attention as any other mental illness. It is important that if you or someone in your life relates to any of the symptoms discussed in this article, you seek professional help. Even just talking to any trusted adult about it can be a great first step in getting the support you need to get back on track. Remember—we are almost there! While taking the time to see the little signs of spring is not by any means a cure for SAD, being aware of the light throughout these months can help boost your overall mood. Soon enough, small purple lilacs will start poking their heads out of hibernation, the sweet smell of spring rain will blanket you, and the sun will shine down on your face.
There is always help available. If you are ever in any kind of emotional crisis, call 1-800-273-8255 to reach the National Suicide Prevention Hotline, open 24/7.