How to Combat Seasonal Depression

In Ohio, winter brings cold temperatures, less daylight, and for many people, the “Winter Blues,” which can be a more serious condition called Seasonal Affective Disorder (SAD). Millions of adults in America suffer from SAD, which is depression that arrives with changing seasons in late fall and winter when we get significantly less daylight.

“The way people feel when experiencing SAD is often referred to as hibernating,” said Julie Battaglia, MSEd, LPCC-S, clinical lead supervisor, Boundless Health. “If you notice someone suddenly not wanting to do things they would usually enjoy, it could be an indicator.”

While the specific cause of SAD remains unknown, there are contributing factors. The reduced sunlight can cause a brain chemical imbalance, especially in serotonin and melatonin levels. Serotonin affects mood, and lower levels of it may trigger depression. Melatonin plays a role in sleep patterns and mood. Less sunlight also disrupts the circadian rhythm or internal biological clock that can cause individuals to be out of step with their daily schedule, leading to feelings of depression.

“Studies have shown that the farther you live from the equator, the more likely you are to have seasonal affective disorder,” Battaglia said. “Just like plants need sunlight to grow, we need it, too. Our brains require more daylight to work correctly.”

Many of the signs of SAD are the same as major depressive disorder (MDD). Not everyone will experience all symptoms, but here is what to watch out for, according to the National Institute of Mental Health.

Symptoms of SAD

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Experiencing changes in appetite or weight
• Overeating, particularly with a craving for carbohydrates
• Having problems with sleep
• Oversleeping (hypersomnia)
• Feeling sluggish or agitated
• Having low energy
• Feeling hopeless or worthless
• Having difficulty concentrating
• Having frequent thoughts of death or suicide

Some factors may increase the risk of experiencing SAD. If you have a family history of relatives who have had SAD or other forms of depression, or you personally have major depression or bipolar disorder, there is a greater chance of having it.

Another critical factor is having a low level of vitamin D. Vitamin D is produced in the skin when exposed to sunlight and can help boost serotonin. Therefore, less sunlight and not eating enough foods rich in Vitamin D puts you at a higher risk for SAD.

In Ohio, the worst months for SAD are usually January and February, but symptoms can last as long as four to five months. However, there is hope for those struggling with this type of depression.

Treating SAD

Here are some treatments that have been proven to help. Since the loss of light is what triggers SAD, one popular treatment is light therapy. Light therapy involves sitting in front of special bright lamps or light boxes (10,000 lux) that are twenty times brighter than an ordinary light. Ideally, the light is used for about thirty to forty-five minutes a day and is usually done in the morning.

“These lights mimic sitting in the sun, which can increase Vitamin D. Even opening your blinds during the day or sitting by a window can help you feel better during the winter,” Battaglia said.

Other treatments can involve talking to your primary care physician or psychiatric provider to see if you should take a Vitamin D supplement or antidepressant medications.

“Counseling can also equip individuals with coping skills to help deal with the symptoms of depression, but they must be willing to be an active participant,” said Battaglia. “It’s really important to create a schedule that includes things you enjoy. Make plans you will look forward to, then keep those commitments, even if you don’t feel like it.”

Battaglia also said increasing your physical activity will increase endorphins and lift your mood. “Try setting up a good exercise routine in the fall before winter hits so you are already used to it, and it feels like a natural part of your week. That’s easier than trying to add something new when you are already feeling down with low energy.”

Before starting therapy for any issue, it’s wise to pay attention to and track symptoms like changes to eating patterns or sleeping habits. Ask yourself questions like: When did the depression begin? What seems to make it better or worse? Are there any behaviors not normal for me? Do I have any medical or physical conditions? Do I have any new life stresses?

“The more self-aware a client can be, the better the counselor can assess and assist them,” Battaglia said. “Since individuals with intellectual and developmental disabilities (I/DD) may lack the ability to do this well on their own, it’s really important that their caregivers and supporters look for these signs. For example, if you have a loved one who really enjoys going to the grocery to pick out their food but now has no desire to go to the store, that is worth paying attention to.”

If you help care for someone with I/DD and believe they are experiencing symptoms of SAD, there are some simple ways to assist them. You can help manage the home environment and encourage physical activity. Making sure the home has natural light and access to windows to see outside can help, so open the blinds or curtains every day. Regular exercise or just getting out of the house occasionally is important, too. Finally, assist them with making healthy choices for meals and snacks while not using alcohol or recreational drugs for relief.

“With COVID, it can be even more challenging to have frequent outings, so find hobbies and activities your loved one enjoys and do those things with them at home,” said Battaglia.

According to the Diagnostic Manual of Mental Disorders (DS-5), SAD is not considered a separate disorder, but a type of depression characterized by its recurrent seasonal pattern. To be officially diagnosed with SAD, a person must meet specific criteria. Not only do they need to have the symptoms associated with depression, but they must also have those symptoms during the winter months for at least two consecutive years. These episodes must be much more frequent than other depressive episodes that the person may have at other times of the year. However, not everyone will experience SAD every year.

There is also a rarer summer-pattern SAD that people can experience during summer months. Specific symptoms for this condition include insomnia, poor appetite leading to weight loss, restlessness and agitation, anxiety, and episodes of violent behavior.

Where to learn more

If you would like to research more about SAD, you can visit these credible websites – the National Institute of Mental Health at www.nimh.nih.gov or the National Alliance on Mental Illness www.nami.org.

If you think you or someone you support is experiencing SAD, you should contact your primary care physician or mental health specialist to schedule an appointment. If you need a provider, please contact Boundless Health.

If you or someone you know is in immediate distress of hurting themselves, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text the Crisis Line HELLO to 741741.