With the winter months rolling in, you may feel low on energy. Seasonal depression, or seasonal affective disorder (SAD), is a form of depression that develops due to the changing of seasons. ¹ If you experience SAD, you likely do so annually during the same period.

For most, it starts in the fall and continues through to the winter months. However, the time frame will vary. A select few experience SAD during the summer period. Throughout this article, we offer an overview of seasonal depression and what you can do to help with symptoms.

Seasonal Depression Symptoms

SAD’s symptoms are similar to those of a major depressive disorder. The only difference is these symptoms appear during a specific time of year. Symptoms of SAD include: ²

• Changes in appetite and weight
• Difficulty concentrating
• Emotions of sadness, depression, and loneliness
• Fatigue
• Feelings of hopelessness, worthlessness, and guiltiness
• Loss of interest in activities you once enjoyed
• Sleeping difficulties
• Sluggishness or agitatitation
• Suicidal ideation

No two people similarly experience SAD. Therefore, you won’t experience all the symptoms mentioned above.

If you experience SAD during the winter and fall months, you may also experience:

• Appetite changes (craving specific foods)
• Lack of energy (fatigue)
• Oversleeping
• Weight gain

If you experience SAD during the summer and spring months, you may also experience:

• Anxiety and agitation
• Insomnia (difficulty sleeping)
• Poor appetite
• Weight loss

SAD can also play a major role in bipolar disorder. People may experience manic episodes during the spring and summer months followed by a depressive episode in the fall and winter months.

What Causes Seasonal Depression?

Science still isn’t completely sure what causes SAD. However, many argue that changes during specific times of the year alter hormones in the brain. ³

Most researchers agree that the lack of sunlight during the fall and winter months causes the brain to create less serotonin. Serotonin helps the brain with various functions, including mood, digestion, and inflammation. People who have less serotonin often struggle with symptoms of depression.

SAD is more common in places that don’t experience as much sunshine during the fall and winter. On top of this, SAD usually begins in the early stages of youth and is more common in women than men.

Everyone experiences SAD on a different level. Some will only have mild symptoms, such as bouts of irritability. Others may have stronger symptoms that could impact various aspects of life, including relationships and responsibilities.

Signs of Seasonal Depression

Do you think you or a loved one experiences SAD? Here are a few things to keep an eye out for:

Risk Factors

Some risk factors that increase the chances of SAD include:

• Environment – People who live further from the equator tend to experience SAD more frequently than those who live closer. It’s believed this has to do with the decreased sunlight during winter.

• Family History – If someone else within the family (blood relatives) experiences SAD or another form of depression, a person is more susceptible. ⁴

• Struggling with Major Depression or Bipolar Disorder – If you already struggle with symptoms of depression or bipolar, you may be more vulnerable to symptoms of SAD.

Complications

People with SAD may show the following signs that could lead to life complications:

• Difficulty managing responsibilities (i.e. school or work)
• Social withdrawal
• Struggles with other mental health conditions (such as anxiety or eating disorders)
• Substance abuse
• Suicidal ideation

Treatment for Seasonal Depression

Since SAD comes around annually, there are several different routes you can take to ease symptoms. The first and most common is light therapy (phototherapy). The practice involves sitting a few feet away from a light box for the first hour you’re awake.

Light therapy is supposed to mimic natural light produced by the sun and, in turn, release serotonin into the brain. ⁵ Though research on light therapy is limited, it’s had positive effects on people who struggle with SAD. Admittedly, it can take some time to start working (anywhere from a few days to a few weeks) Furthermore, it may cause some side effects.

If light therapy isn’t enough, you may want to combine it with psychotherapy (talk therapy). These therapies help to identify your cognitive behavior and help you to change negative thought patterns. ⁶ Psychotherapies are a great way to help you manage stress and cope with various symptoms of SAD.

On top of this, it may help to incorporate alternative therapies, including:

• Guided imagery
• Meditation
• Music or art therapy
• Tranquility techniques, such as yoga or tai chi

What Can You Do?

Doctors may suggest medication to help regulate your brain chemicals. Admittedly, medication can be highly addictive and cause more problems.

It may be in your interest to seek out natural alternatives for depression. These include various herbal remedies or supplements that don’t risk addiction and may be healthier for the body. ⁷

However, to really beat SAD, you’ll want to make lifestyle changes. Some healthy habits include:

• Create a Brighter Environment – You’ll want to create a sunnier environment to encourage serotonin. You may want to keep your blinds open during daylight hours, sit near a window while you work, add skylights to your home, or cut down a tree branch that blocks sunlight.

• Exercise – Physical activity can relieve stress and anxiety. It also lifts your mood by promoting endorphin production in the brain. ⁸

• Go Outside – You’ll want to absorb as much natural light as possible. Even on the coldest and cloudiest day, a little outdoor light can do wonders. Whether you’re taking a walk or simply sitting on a bench, getting sunlight for an hour after waking up can make all the difference.

Though it’s important to receive professional help if your SAD symptoms are debilitating, you must attempt to take action into your own hands. A person is more likely to overcome SAD if they are ensuring symptom management.

References

¹ Galima SV, Vogel SR, Kowalski AW. Seasonal Affective Disorder: Common Questions and Answers. Am Fam Physician. 2020 Dec 1;102(11):668-672. PMID: 33252911.

² Munir S, Abbas M. Seasonal Depressive Disorder. 2023 Mar 20. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 33760504.

³ Gupta A, Sharma PK, Garg VK, Singh AK, Mondal SC. Role of serotonin in seasonal affective disorder. Eur Rev Med Pharmacol Sci. 2013 Jan;17(1):49-55. PMID: 23329523.

⁴ Lohoff FW. Overview of the genetics of major depressive disorder. Curr Psychiatry Rep. 2010 Dec;12(6):539-46. doi: 10.1007/s11920-010-0150-6. PMID: 20848240; PMCID: PMC3077049.

⁵ Terman M, Terman JS. Bright light therapy: side effects and benefits across the symptom spectrum. J Clin Psychiatry. 1999 Nov;60(11):799-808; quiz 809. PMID: 10584776.

⁶ Nieuwsma JA, Trivedi RB, McDuffie J, Kronish I, Benjamin D, Williams JW. Brief psychotherapy for depression: a systematic review and meta-analysis. Int J Psychiatry Med. 2012;43(2):129-51. doi: 10.2190/PM.43.2.c. PMID: 22849036; PMCID: PMC3668561.

⁷ Mischoulon D. Update and critique of natural remedies as antidepressant treatments. Obstet Gynecol Clin North Am. 2009 Dec;36(4):789-807, x. doi: 10.1016/j.ogc.2009.10.005. PMID: 19944301; PMCID: PMC2786903.

⁸ Blumenthal JA, Smith PJ, Hoffman BM. Is Exercise a Viable Treatment for Depression? ACSMs Health Fit J. 2012 Jul;16(4):14-21. doi: 10.1249/01.FIT.0000416000.09526.eb. PMID: 23750100; PMCID: PMC3674785.