When Does Seasonal Depression Start?
Plenty of people get sad when the weather turns cold. Some of them also get SAD. Seasonal affective disorder is a diagnosable form of depression. It’s triggered by the change in seasons. Typically, this happens at the start of winter. Yes, some folks struggle with summer depression from late spring to early fall, but it’s far less common.
Seasonal depression most often rears its ugly head in late fall. The temperatures are starting to drop, sunlight decreases, and you may feel stuck inside more often. For about 5 percent of Americans (more women than men), this could signal a season of trouble. Fortunately, with awareness, SAD can be effectively managed and treated.
Some of the Typical Symptoms of Seasonal Depression
Of course, signs and symptoms may vary, but there are some very common trends amongst those feeling depressed in the winter months, e.g.
Feeling depressed and sad almost every day for most of the day
Anxiety
Feelings like emptiness, guilt, helplessness, and hopelessness
Very low energy
Losing interest in activities and social events you once enjoyed
Self-isolation
Sleep disturbances (more or less)
Appetite disturbances (more or less) and weight gain
Craving carbohydrates
Feeling foggy-headed, indecisive, and unable to concentrate
Restlessness, agitation, and irritation
Legs and arms feel heavy
Recurring thoughts of self-harm, death, or suicide
What Causes Seasonal Depression?
On the surface, the cause appears to be in the disorder’s name. However, like all mental health conditions, it’s more nuanced than that. For now, let’s highlight a few possible reasons why SAD occurs.
Cycle of Negative Thoughts: You dread the approach of cold weather and less sunlight. This causes SAD and thus makes it more likely to return next winter.
Biological Clock/Chemical Changes: As seasons change, your internal clock shifts. This throws off the regulation of hormones, sleep patterns, and moods. Also, less sunlight can mean less serotonin — a recipe for depressed moods. Conversely, the lack of sunlight spurs an overproduction of melatonin. This makes you prone to oversleeping and sluggishness.
Decreased Vitamin D: Sunlight contributes mightily to the production of vitamin D. This leaves you with fluctuating serotonin levels.
Treating Seasonal Depression
It’s strongly suggested that if you experience the symptoms listed above, you don’t try to diagnose SAD on your own. For one thing, it can be confused with “winter blues” (see below). Talk to a doctor to rule out medical causes and then, if necessary, connect with a mental health practitioner.
Treatment options include therapy, light therapy, or possibly antidepressant medication. In some cases, people with seasonal depression can benefit greatly from getting outdoors as much as possible, increasing sunlight in their homes, and trying a vitamin D supplement.
What Are “Winter Blues”?
Not everyone who is depressed by the change of seasons has full-blown SAD. A milder, more common version is euphemistically called the winter blues. Everyone feels sadness from time to time. When the winter hits, there can be more reasons to feel this way.
You feel down and less motivated — but it’s not SAD. The winter blues don’t impair your ability to function on a daily basis, but they do require your attention. Some self-help suggestions:
Maintain a steady sleep schedule
Stay physically active (outside ideally)
Eat food that enhances your mood
Turn off news notifications for a while each day
Seek out positive, funny content
Stay in touch with friends and family — preferably in person
Talk to your doctor about vitamin D
And get outside as much as possible!
If what you feel seems closer to the winter blues, I invite you to reach out. Let’s schedule a free consultation and talk more about what’s going on in depression treatment.