Coping with Seasonal Depression: As the Days Get Shorter
As the days grow shorter and winter approaches, many people experience shifts in mood and energy levels. For some, this shift may be mild, but for others, it can lead to Seasonal Affective Disorder (SAD). Understanding how the changing seasons impact our mental health is key to finding ways to cope during this time of year.
What is Seasonal Depression?
Depression that has a seasonal pattern is known as seasonal affective disorder (SAD), and it usually begins in late fall and lasts through winter. Symptoms of SAD that interfere with day-to- day functioning include:
Persistent sadness or low mood
Weariness, despite getting enough sleep
Tough time focusing
Increased appetite and cravings for carbohydrates
Withdrawal from social interactions
Disturbances in sleep, like excessive sleeping or insomnia
These symptoms are thought to be brought on by the decrease in sunlight during the fall and winter. Less sunlight can lower serotonin levels, contributing to depression (Rosenthal, 1998). Shorter days also cause exhaustion and confusion by upsetting the body's circadian rhythm (Roecklein & Rohan, 2005).
How Shorter Days Impact Mental Health
The amount of daylight has a significant impact on mood and energy levels. Many people get irritable, lethargic, and less motivated as the days get shorter. This is partly due to disrupted natural rhythms. Reduced sunlight exposure and decreased vitamin D levels—an additional factor associated with depression—are caused by shorter daylight hours, which frequently lead to more time spent indoors (Bertone-Johnson, 2009). Reduced vitamin D, altered circadian rhythms, and decreased serotonin levels can all have a substantial negative effect on mental health in the fall and winter.
The Impact on working shorter days mean less exposure to natural light for many people, who must leave for work or school in the dark and return home after sunset. If you who work a 9-5 with little daylight, you may experience physical and mental exhaustion and find it challenging to relax at night. Office workers, in particular, may spend little or no time in daylight, reinforcing feelings of fatigue and isolation, which can exacerbate SAD. Similarly, students returning home from school face the same issue. Less daylight means they might become unmotivated, stop participating in social activities, or find it difficult to finish their homework. Children and teens, who are particularly sensitive to changes in routine, may find their mood to do school work and study decrease (Roecklein & Rohan, 2005).
Coping Strategies for Seasonal Depression
1. Light Therapy Using a specialized light box that simulates natural sunlight is part of light therapy. According to Terman et al. (2001), this therapy helps in serotonin regulation and circadian rhythm reset. Regular morning sessions can boost vitality and mood.
2. Get Outside Try to spend time outdoors during daylight hours. Even a brisk walk can improve mood and help regulate your sleep-wake cycle (Roecklein & Rohan, 2005).
3. Stay Active Exercise releases endorphins, which boost mood. Incorporate regular movement into your routine to combat depression.
4. Maintain a Sleep Schedule Go to bed and wake up at the same time daily to support your circadian rhythm.
5. Connect with Others Stay socially active, even if it's virtual, to maintain emotional health.
6. Seek Professional Support If symptoms of SAD interfere with your daily life, consider professional help. Cognitive- behavioral therapy (CBT) is an effective treatment for SAD (Rohan et al., 2015).
References
Bertone-Johnson, E. R. (2009). Vitamin D and the occurrence of depression: Causal association or circumstantial evidence? Nutrition Reviews, 67(8), 481–492. https://doi.org/10.1111/j.1753- 4887.2009.00220.x
Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Psychiatric Clinics of North America, 28(1), 91–117. https://doi.org/10.1016/j.psc.2004.09.006
Rosenthal, N. E. (1998). Winter blues: Seasonal affective disorder—What it is and how to overcome it. Guilford Press.
Rohan, K. J., Roecklein, K. A., Tierney Lindsey, K., Johnson, L. G., & Lacy, T. J. (2015). A randomized controlled trial of cognitive-behavioral therapy, light therapy, and their combination for seasonal affective disorder. Journal of Consulting and Clinical Psychology, 83(4), 760–772. https://doi.org/10.1037/ccp0000026
Terman, M., Terman, J. S., & Quitkin, F. M. (2001). Light therapy for seasonal affective disorder: A review of efficacy. Neuropsychopharmacology, 25(S1), S176–S192. https://doi.org/10.1016/S0893-133X(01)00354-9