With the arrival of autumn, many people are looking forward to Halloween, harvest celebrations, and the upcoming winter holidays. On the other hand, those who experience seasonal depression can feel a sense of dread as the days grow shorter and the temperature drops, knowing that they won’t feel like themselves again until spring.
Although the exact cause of seasonal affective disorder (SAD) or seasonal depression is unknown, there are methods of managing and treating the condition that many people find helpful. If you experience depression during the winter months, know that you are not alone, and you don’t have to face this challenge alone either! Here are some common signs of seasonal depression, and some of the things you can do about it.
Common Signs
Low Energy
Sometimes depression can look like sadness, irritability, or a negative attitude, but it’s really just exhaustion. Depression can wear you out! If you’re struggling to keep up with your normal activities because you feel so tired, especially if you’ve done nothing that would make you feel tired, this is a sign that something is up, and seasonal depression could be a likely culprit.
Mood Changes
When you’re struggling with depression, life loses its vibrancy, and this is true of SAD and seasonal depression as well. Depression does sometimes manifest as overwhelming sadness, but that’s not the only mood change you should be looking out for. If you find yourself inexplicably cranky, for example, it could be a sign of something deeper going on. You may also just feel numb and “blah,” unable to feel much of anything– this is another common depression symptom.
Sleep Disturbances
Although sleep issues are sometimes overlooked, they are a big indicator of depression. If you’re suddenly sleeping for much longer than you usually do, going to bed earlier than normal, staying up later than normal, or struggling with insomnia, something is up. These shifts away from your baseline sleeping patterns might be an indication that you’re struggling with seasonal depression.
What to Do
Light Therapy
Even though the causes of seasonal depression are not well understood, the idea that it’s linked to sun exposure does have some merit. Many people with SAD get great results by replacing the sunlight they can’t get access to during the winter with light therapy.
Using a specially designed lightbox, which can be gotten fairly inexpensively online, try to expose your face and eyes to the bright light for at least half an hour each day. Your circadian cycle may be disrupted if you do a light therapy session too late at night, so schedule your sessions closer to the start of the day than the end. You might find it helps to boost your mood and energy!
Physical Activity
Lots of people dislike exercise and struggle to get enough of it, but the sad reality is that exercise has major positive effects on your health and wellbeing that go beyond the physical. One of the simplest and most efficient ways to treat seasonal depression is to exercise regularly, especially outside, where you can soak up as much light and fresh air as possible.
Exercise is easier to keep up (and has a greater impact) when you’re consistent with it, even if it’s something easy like taking a stroll around the block, so work on building it into your regular routine. Any amount of physical movement can help you to feel better, and spending time outside will improve your mood and mental health, even during the chilly winter months.
Traditional Treatments
If you and your doctor think that antidepressants, therapy, or other depression treatments might help alleviate your seasonal affective disorder, then they’re absolutely worth trying. These avenues aren’t just reserved for year-round depression, so look into trying them and see if they help you to find some relief during the next few months!
If you or someone you love is struggling with SAD or seasonal depression, the research opportunities at the Leigh Center for Clinical Research might provide the treatment options you need! You can learn more about our open studies here.