The days get shorter, the air gets colder, and moods begin to shift. The UV lowers, the sun sets earlier, and everything begins to feel a lot heavier. Many people feel a shift in their energy or mood, but for a number of people, it may be Seasonal Affective Disorder (SAD) or a seasonal pattern of depression.
You may be wondering; what is seasonal depression? This is a type of mood disorder in which depressive episodes can emerge in a regular seasonal pattern. It is most common in the late fall and winter months, but this does not mean it cannot happen in the spring or summer. Typical symptoms can include a loss of interest or pleasure in usual activities, fatigue, sleeping more, social withdrawal, and difficulty concentrating.
Seasonal depression can affect functioning, daily living, relationships, and coping. In the United States alone, around 5% of the adult population experience Seasonal Affective Disorder and around 38% of Americans have reported a decline in their mood during the winter months. It often affects younger adults between the ages of 20 and 30, but can affect anyone.
But why does this happen? There is a reduced amount of sunlight during the fall and winter months which impacts our internal clock, our melatonin production, and neurotransmitter regulation also known as serotonin. Our bodies often have trouble adapting to shorter days which can impact our internal rhythms which can lead to a decline in energy and mood. When it is colder, we as humans spend less time outdoors and our physical activity begins to decrease which can compound mood risk.
So what can you do?
Recognise the signs, if your mood is declining, you are experiencing fatigue, sleep, or mood changes during the late fall or early winter, it may be more than just the “winter blues”.
Increase your light exposure! I know it is cold out, but a 20-30 minute walk outside can boost your mood. If it really is too cold for that, try working near windows and turning on bright lights earlier in the morning.
Maintain your physical activity, regular exercise and benefit your mood and energy.
Keep a structured routine of sleep, meals, and social interactions even when your motivation is low.
Keep in touch with your support systems! Colder, darker months can make it hard to stay connected with others, so schedule check-ins with family and friends.
Try therapy! Therapy is for anyone looking for support or growth. Therapists can help you identify seasonal patterns and develop coping skills and strategies for self-care. Remember: therapy is for everyone and seeking help is an act of self-awareness, not weakness.
Be compassionate with yourself: it’s okay to adjust expectations and slow down. Seasonal shifts are real and biologically influenced.
Habits such as these can help reduce the burden of seasonal depression, and there are so many paths to start feeling better. You deserve to feel like yourself all year round, so make sure you advocate for yourself and seek help when you need it!