What is seasonal depression?
Seasonal depression, also called seasonal affective disorder (SAD), is a type of depression that is related to the change of seasons.
The reduction in sun exposure this time of year can cause a disturbance in your circadian rhythm (your body’s internal clock), a decrease in your levels of serotonin (a hormone that affects your mood) and disrupt your balance of melatonin (a hormone that affects your sleep patterns and mood). These changes can lead to feelings of depression.
According to the American Academy of Family Physicians, about 4 to 6 percent of people in the United States suffer from SAD, and as many as 20 percent may experience a mild form of it. People who are more susceptible to SAD include women, young adults, individuals living in the northern regions of the U.S., people with a family history of SAD or other forms of depression, and people with a diagnosis of depression or bipolar disorder.
In recognition of Seasonal Depression Awareness Month throughout the month of December, El Paso County Public Health is providing a list of 10 different ways you can promote mental wellness for you and your family.
10 Ways to Help Manage Seasonal Depression
- Talk with your doctor. If you think you may be experiencing seasonal depression or are struggling to cope, speak with your health care provider or a mental health specialist about any questions or concerns you may have.
When discussing your mental health, especially for the first time, you may feel nervous or uncomfortable. Preparing for the appointment ahead of time may help alleviate these normal pre-appointment nerves. - Get your body moving. Studies show that getting regular exercise improves overall mental health by reducing anxiety, depression and negative moods.
Find what works for you! If you’re not enjoying your current workout routine, try something new. This might be lifting weights at the gym, finding exercises you can do at home, attending a new workout class (such as Pilates or yoga), or going on a short walk each day. - Eat a healthy, balanced diet. It’s widely known that nutrition plays a key role in physical health, but studies show that it has a direct impact on our mental health and well-being as well.
When you’re planning your next trip to the grocery store, try adding more whole foods (foods that are minimally processed), fermented foods, and foods that contain fiber, antioxidants, folate, vitamin D, and magnesium. Learn more about how the foods you eat affect your mood. - Find healthy ways to cope with stress. During the month of December, we experience additional stressors that come with the onset of winter holidays. This makes it more important than ever to find and use helpful stress-management techniques.
Practicing meditation, taking deep breaths, using positive self-talk, connecting with the communities you’re a part of, talking with people you trust about how you’re feeling, and taking breaks from social media and the news, are a few ways that can help alleviate stress. - Stick to a routine. Studies have shown that keeping a regular schedule can help improve your sleep, regulate your exposure to sunlight at consistent times of the day, and promote healthy eating habits.
- Take advantage of as much sunlight as possible during the day. Find ways to get outside during the day to take advantage of the sunlight there is.
Consider building outdoor walks into your daily routine either before, during, or after work or school each day. If you’re not able to get outside, be sure to keep your blinds open and choose a workspace near a source of natural light. - Journal. Consider keeping a journal to write down your thoughts, feelings, challenges, or things you’re grateful for. A good time to do so is at night so you can reflect on your day.
- Practice self-care. Self-care involves spending time doing things that help you live well and improve your physical and mental health.
Evidence shows that self-care can reduce anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, and improve energy, among other benefits. - Avoid or limit alcohol. When you’re struggling, it may be tempting to use alcohol or other substances as a coping strategy. While self-medicating may feel like it’s effective in the moment, it can cause or worsen feelings of depression. Consider taking a break from alcohol, or cutting back, and replacing the habit with another one that’s healthier.
- Try bright light therapy. Light therapy boxes are devices that mimic sunshine and may help manage symptoms of seasonal depression by keeping your circadian rhythm (your body’s internal clock) on track. Learn more about light boxes.
How do I know if seasonal depression is affecting me?
Common signs and symptoms of seasonal depression include:
- Feeling sad or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Lacking energy or enthusiasm
- Having low energy and feeling sluggish
- Oversleeping
- Appetite changes, especially a craving for foods high in carbohydrates
- Overeating and weight gain
- Having difficulty concentrating or paying attention
- Feeling hopeless, worthless or guilty
- Having thoughts of not wanting to live
When should I contact my doctor?
It’s normal to have some days when you feel down. But if you feel down for days at a time and don’t have the motivation to do activities you normally enjoy, see your health care provider. This is especially important if your sleep patterns and appetite have changed, you turn to substances such as alcohol for comfort or relaxation, or you feel hopeless or think about suicide.
Mental Health Resources:
National Suicide Hotline:
Call/Text 988
Colorado Crisis and Support Line:
Call: 1-844-493-TALK (8255)
Text: “TALK” to 38255
Diversus Health 24/7 Walk-in Crisis Center:
115 S Parkside Dr. Colorado Springs, CO 80910
Colorado Resource Hotline (Non-Crisis):
211