Symptoms of Seasonal Depression and Their Impacts on Mental Health

Seasonal affective disorder (SAD), also referred to as seasonal depression, is generally a type of depression that appears to be related to seasonal changes, often starting in the fall and continuing through the winter months. Although seasonal depression is widespread, symptoms can be challenging to diagnose and treat, and many individuals may not know precisely what they’re experiencing. This condition can occur when there is a lack of sunlight in the fall and winter months, but other factors can include genetics, age, latitude, and personal history. Seasonal depression can often be treated with light therapy, lifestyle changes, and online mental health services or in-person talk therapy, but how is SAD diagnosed? Learn more about winter-onset SAD and the depressive symptoms that may occur in this specific season with this common disorder. 

How SAD Affects the Brain and Body

Researchers are still trying to figure out what causes SAD, but studies have identified some ways in which SAD affects the body and brain. 

Some studies have shown that people with SAD have lower levels of the brain chemical serotonin. Serotonin activity helps regulate mood, so this can explain why those with this condition develop depressive symptoms. 

Vitamin D levels may also play a role, particularly in winter-onset SAD. Vitamin D is produced in the body when exposed to UV light and is believed to impact serotonin levels. 

Signs of vitamin D deficiency can include: 

• Fatigue
• Bone pain
• Muscle cramps, pains, or weakness
• Mood changes including depressive symptoms

Many people who live in areas with extended periods of darkness or a lack of sunny days may consider taking vitamin D supplements to help combat low levels of vitamin D. It is essential to consult your doctor before taking any supplements.

Another change in the body related to SAD is altered levels of melatonin. Melatonin helps maintain sleep-wake cycles. When sleep patterns are disrupted, energy levels are affected, which can contribute to depression symptoms.

Risk Factors and Related Conditions

Although SAD is a common disorder, many people may not be aware that they have it. Knowing risk factors and related conditions can help you understand when to seek mental health services for any depressive symptoms you’re experiencing. 

In many cases, SAD begins in young adulthood, and it is more likely to affect women than men. Winter-onset SAD is more common. This condition is also more likely to develop in people with certain mental health conditions, like ADHD, substance abuse, anxiety disorder, panic disorder, and bipolar II disorder. People with bipolar I disorder can also become SAD patients. You may also be more likely to develop SAD if you have a family history of the condition.

Understanding seasonal depression: Symptoms of seasonal affective disorder (SAD)

Not everyone experiences the same symptoms of seasonal depression. For example, some people may gain weight while others may struggle with having negative thoughts or feeling hopeless. However, specific symptoms of this condition can have a significant impact on daily life. Common indicators of this type of depression can include the following:

• Low energy levels and fatigue or tiredness
• Loss of interest in activities
• A sense of hopelessness, guilt, or worthlessness
• Changes in appetite, particularly an increase in cravings for carbohydrates
• Weight gain
• Excessive sleeping or difficulty sleeping
• Struggles with concentration
• Social withdrawal

If you have been experiencing these depressive symptoms for two or more consecutive winters and they tend to alleviate in the spring or summer, you may be living with SAD. However, SAD is not limited to the cold weather; some people also experience symptoms of SAD in the spring and summer.

Seasonal Patterns: Winter Onset and Summer Pattern SAD

SAD is typically tied to a specific season. It is more common for people to develop SAD in the winter, likely due to a lack of bright sunny days. The lack of sunshine can contribute to depression symptoms and leave people with this pattern feeling helpless.

While winter-onset SAD may be more common, summer-pattern SAD can also occur. Despite the longer daylight hours, people with SAD that happens in the summer months can develop depressive symptoms. Some experts believe that this may be due in part to reduced melatonin levels and the impact of long, hot summer days on sleep quality, but further research is needed to understand what contributes to these symptoms.

The symptoms of these patterns can vary. People who experience SAD in the winter may oversleep and overeat, and become withdrawn. In contrast, those who experience SAD in the summer are more likely to be restless and anxious and have a poor appetite.

Less sunlight and other potential causes of SAD (seasonal affective disorder)

Genetics

Individuals with a family history of depression might have a higher risk of developing SAD. This could suggest that there might be a genetic component to the development of seasonal depression.

Age and life stage

While anyone can develop seasonal affective disorder, SAD primarily affects individuals between the ages of 18 and 30. This time in young adulthood often involves significant changes and transitions, which may potentially lead them to develop SAD.

Latitude in relation to the equator and significant sunlight changes

People who live farther from the equator may be more susceptible to developing SAD due to the more significant changes in daylight that they tend to experience and, in some cases, a lack of sunny days and a higher prevalence of cold weather. Because these locations experience less sunlight than areas with longer daylight hours, it may disrupt their circadian rhythms and lead to an imbalance in hormones like serotonin and melatonin, potentially contributing to seasonal depression. Low vitamin D levels may also contribute. 

Personal history

Individuals with a history of depression or other mood disorders may have a higher risk of developing SAD. This could be due to a genetic predisposition or a history of negative thought patterns and behaviors, which could make them more susceptible to developing depression.

Treatment options for seasonal depression

If you suspect you might be living with seasonal depression, seeking assistance from a licensed health care or mental health provider can be crucial. They may diagnose your condition and recommend the most appropriate treatment. Some of the common treatment strategies for SAD can include those listed below.

Light therapy for winter or seasonal depression

According to the American Psychiatric Association, light therapy can be an effective treatment for SAD. Light therapy typically entails exposing yourself to bright light for a specific period of time each day. This may help control your circadian rhythm and enhance your mood. It can be particularly helpful for individuals who live in the northern climates, where there might be less sunlight. Light boxes should generally be used under the supervision of a physician to ensure their safety and effectiveness.

Medication for seasonal affective disorder

Medication may be effective in treating SAD, but it’s always best to consult your doctor regarding questions about medication and supplements. Do not take any action without consulting a qualified medical professional.

Psychotherapy or talk therapy for extreme sadness and seasonal affective disorder

Psychotherapy, or talk therapy, can help you better understand your feelings and behaviors and provide you with tools to manage them. Cognitive behavioral therapy (CBT) is generally a type of psychotherapy that can be effective in treating SAD.

Managing SAD in daily life

To manage symptoms in your daily life, focus on self-care. Forming healthy habits, like eating well-balanced meals, getting regular exercise, and staying connected to friends and family can be helpful. 

Because the onset of SAD typically begins when the bright sunny days come to an end, symptom onset can be predictable for some people, it is also possible to use prevention strategies to try to prevent or lessen depression symptoms. You may not have symptoms during months with longer daylight hours, but if your mental health begins to change as the days get shorter, getting treatment at the right time can be beneficial. If you have SAD, talk to your doctor about the best timing for treatment to help manage your depressive episodes.

Lifestyle changes to improve mood and mental health of persons with seasonal depression

In addition to seeking professional help, there may be several lifestyle changes you can make to manage your seasonal depression.

• Exercise regularly: Exercise has often been shown to improve mood and reduce symptoms of depression, and simple walks around the block may go a long way. 
• Get outside: Spending time outdoors in natural light may improve your mood and manage your circadian rhythm.
• Focus on nutrition: Consuming a variety of vitamins and minerals may boost your mood and energy levels.
• Practice good sleep hygiene: Sleeping enough and maintaining a consistent sleep schedule can alleviate depression symptoms.
• Connect with others: Social support is often crucial in managing depression, so staying connected with friends and family can be essential. Joining a support group or seeking help from a mental health professional may also be beneficial.
• Keep up with hobbies: Engaging in activities you enjoy can boost your mood, reduce symptoms of depression, and give you something to look forward to.
• Manage stress: Stress frequently worsens symptoms of depression, so it can be best to find healthy ways to manage stress, such as practicing mindfulness, meditation, and yoga. 

While the above strategies may help relieve symptoms of SAD, if you’re experiencing severe depression and/or thoughts of suicide, you can seek help immediately by contacting the 988 Suicide & Crisis Lifeline. You can call or text for help 24/7 in English or Spanish.  

Addressing prolonged sadness and low mood in online therapy

If you are experiencing symptoms of SAD or if you are interested in having SAD diagnosed, seeking mental health services can be beneficial.  In online therapy, you can work with a provider who understands how to treat depression, using approaches like cognitive behavioral therapy to support patient recovery and full remission.

One significant benefit of online therapy may be that it can provide individuals with the tools to understand and manage their feelings and behaviors. This can be particularly relevant for individuals with seasonal depression, as they may experience a range of emotions and symptoms that can be difficult to cope with. 

Improving mental health and getting help from any location

It can be particularly beneficial that individuals can attend online therapy from any location with an internet connection at a time that fits their schedule. When attempting to cope with SAD, it can be challenging to get ready and get out of the house to attend therapy sessions in person, so the opportunity to get help from home can be appealing.

Effectiveness of online therapy for improving mental health

A 2019 study examined the efficacy of online therapy in treating depression and found that “depression symptom severity was significantly reduced after the use of the multimodal digital psychotherapy intervention.” In addition, the study noted that “users of BetterHelp experienced significantly reduced depression symptom severity after engaging with the platform.” Online therapy may also help with any comorbid mental health conditions, such as bipolar disorder or substance use disorder.