What is Seasonal Depression?
While attending university, many of us may have noticed that it seems a bit harder to stay motivated during winter semesters compared to summer or fall ones. If this does happen, you’re not alone! You may already be familiar with the idea of “the winter blues”, where we have a tendency to feel sad or experience lower mood during the winter months. However, did you know that this is actually a symptom of a recognized mental health condition known as Seasonal Affective Disorder (or SAD)? This condition can also be referred to as seasonal depression. It is estimated to affect 0.5 to 3% of individuals worldwide (Medline, 2019). If you’re interested in learning more, read on.
Seasonal depression is a type of depression that changes with the seasons, and thus often starts and stops around the same time of the year for those affected (Mayo Clinic, n.d.). Symptoms may include feelings of sadness most of the day, almost every day. Other symptoms are loss of interest in activities you once enjoyed, carbohydrate cravings, and having low energy. However, it is not only possible to feel this way during the winter months. A smaller number of people may also have summer-onset seasonal affective disorder, which typically occurs during the spring and summer months instead of winter months. Additional symptoms that may come with this form of the condition include insomnia, agitation, and irritability (Mayo Clinic, n.d.). It has been documented that seasonal affective disorder is more likely to affect women than men, and that it is also more likely to affect those in Northern countries than countries closer to the equator.
One of the believed causes of this condition has to do with the synthesis of the neurotransmitter serotonin in the brain, which helps to regulate mood. Sunlight produces Vitamin D when it comes into contact with our skin, which is often used to help control serotonin synthesis (Cleveland Clinic, 2022). This explains why this condition often occurs during the winter months, when there is less sunlight than normal. It also helps explain why those who live in Northern regions are more likely to be diagnosed with the condition, as days are often significantly shorter there in winter. On top of this, your biological clock (or Circadian rhythm) is also affected by the amount of sunlight you receive. Your biological clock helps to regulate many of the hormones within your body, which includes melatonin. Melatonin helps regulate your sleep and mood, and thus an imbalance in melatonin can also have a negative effect on how you feel and your sleeping patterns.
Despite this, it is important to keep in mind that you are not doomed to feel this way every year if you do suffer from these symptoms, and help is available! It is important to talk to your doctor if you suspect you may have this disorder, as there are various supports that could help manage symptoms. One of these is light therapy, in which you sit near a special light box that mimics outdoor light. It often helps the most if light therapy is used in the morning, and most people begin to see an increase in their mood in a few days (Cleveland Clinic, 2022). Other potential treatments include cognitive-behavioural therapy, as well as antidepressant medication if symptoms are severe. Research has shown that combinations of multiple treatments can be most effective in treating this disorder, as remission rates were highest when both light and cognitive-behavioural therapy were used in conjunction (Rohan et al., 2004). There are also more proactive steps that can be taken to reduce the severity of symptoms. These include ensuring you exercise regularly, going outside and getting more sunlight, and socializing with those you care about.
To recap, if you experience symptoms such as sadness, loss of interest in activities, and low energy during a particular season, then you may have seasonal depression. It is important to talk to your doctor if this is the case, because treatment is available, and it is possible to lessen the severity of your symptoms. Taking this first step is important to setting you back on track to feeling like your normal self again.
Sources:
Cleveland Clinic (2022). Seasonal Depression (Seasonal Affective Disorder). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
Mayo Clinic (n.d.). Seasonal affective disorder (SAD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Medline (2019, May 1). Seasonal affective disorder. Medline. https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/
Rohan, K. J., Lindsey, K. T., Roecklein, K. A., Lacy, T. J. (2004). Cognitive-behavioral therapy, light therapy, and their combination in treating seasonal affective disorder. Journal of Affective Disorders, 80. 273-283. https://doi.org/10.1016/S0165-0327(03)00098-3
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