Coping with Seasonal Depression

What is seasonal depression?

Depression that happens seasonally, of course. Typically, the onset is in the early fall with symptoms worsening throughout the winter months, alleviating in the spring and summer. Seasonal depression, officially called “seasonal affective disorder” tends to be more common in those with preexisting mental health conditions, as well as more common in people who live father from the equator.

Symptoms of seasonal affective disorder mirror major depression. They include: depressed mood, low energy, difficulty sleeping, changes in appetite, feeling irritable or sluggish, difficulty concentrating, hopelessness, feeling unworthy or excessively guilty and having thoughts of death/suicide.

What causes seasonal depression?

The causes of seasonal depression are not fully known. However, there are a few factors that have been identified which likely play a role:

• reduced sunlight in the fall/winter and the time change can upset our internal clock (circadian rhythm). This can impact sleep, which impacts almost everything else, including mood;

• with less sunlight, there may be a drop in serotonin which negatively impacts depression and mood;

• darker weather may trigger overproduction of melatonin, creating sleepiness and fatigue;

• vitamin D deficiency (which can be a cause of depression generally, but worsens when we are exposed to even less sunlight) contributes to depressed mood.

There may also be more behavioral or environmental factors:

• the tendency to be less physically active in fall/winter months;

• spending less time outside in the fall/winter (we know that nature is highly regulating to a nervous system, so less time outside negatively impacts mood);

• upcoming holidays (including family stress, uncertainty, grief, etc.) and also the passing of holidays (feeling we built up to something and now are let down that it’s over, disappointment, less to look forward to after the holidays for some).

 What helps with seasonal depression?

• light therapy (phototherapy): lightboxes mimic outdoor light, which may boost serotonin. Exposure to even artificial sunlight at the same time every morning may help reset and regulate our circadian rhythm, stabilizing sleep and therefore mood;

• medications (antidepressants, specifically SSRIs);

• vitamin D supplements;

  • *Talk to your doctor about any of the above before starting a course of treatment.

• Therapy! While the causes of SAD are partially biological, there is also a cognitive, emotiona and behavioral component. Therapy can help make those behavioral and cognitive changes that might help boost mood;

• body movement and exercise (naturally boosts serotonin levels and boosts mood);

• social connection;

• time outside in nature.

Do you struggle with seasonal depression? Find out more on the podcast!

Holidays, Boundaries and Mental Health--Toni Aswegan on the Radio!

Y’all! We’ve been busy lately! Just before Thanksgiving, Toni was featured on KKNW with the Sage Sisters and Sakura Sutter of Love From the Hyp. We talked mental health, boundaries and the holidays. We talk about money stress, gift stress, dealing with family around the holidays, how to manage sobriety and food around the holidays, coping with seasonal depression and much much more! Click below to listen, and we’d love to hear your thoughts in the comments!