Seasonal Depression - What It Is & Ways To Cope
While warmer weather is just around the corner, we’re still in the throes of winter. Depending on where you live, you still might get some snowfall, and the days are often cloudy and dreary.
For people with seasonal depression, winter can often feel like it lasts twice as long as any other season.
But what is seasonal depression? Can the weather really affect your mental health? It’s important to understand the signs of this condition so you can determine if it’s truly why you’re struggling this time of year. The more you know about seasonal depression, the easier it will be to start taking the right steps to cope.
What Is Seasonal Depression?
Seasonal depression (sometimes referred to as seasonal affective disorder or SAD) is a specific type of depression that occurs consistently at a certain time of year. Most people associate seasonal depression with winter.
There isn’t a singular cause of seasonal depression. However, winter is often the culprit due to shorter days and less sunlight. People also tend to spend less time outside, which can impede mental health. The lack of light and activity can actually cause chemical changes in the brain, causing you to feel sad, helpless, and even hopeless throughout the season.
What Are the Symptoms of Seasonal Depression?
The most common symptoms of seasonal depression are similar to any other type of depressive disorder. An overwhelming feeling of sadness is often the most notable sign. However, you might also struggle with fatigue, irritability, and changes in sleeping habits. You might find that you’re tired more often, and it can be difficult to keep your eyes open during the day.
Seasonal depression can also contribute to social withdrawal. The sense of sadness and hopelessness you feel might make it seem next to impossible to get out of bed, let alone spend time with friends or family.
In addition to losing interest in your relationships, this kind of depression can also cause you to lose interest in things you typically enjoy. Unfortunately, withdrawing from social relationships and your hobbies and interests can make the symptoms of your depression worse. Even if you do spend time with people, you might find that you’re more sensitive than usual. Depression and anxiety can often go hand-in-hand, and the negative self-talk caused by depression can make you more sensitive to rejection.
What Can You Do?
Obviously, you can’t change the seasons overnight. Moving isn’t always an option for everyone, either. So, if you have to deal with the short, gloomy days of winter, it’s important to find ways to manage your seasonal depression effectively.
One of the best ways to deal with seasonal depression is to work with a therapist. Therapy can help you better understand the root of your depression and why the change in seasons could be affecting you so much.
Many people who struggle with seasonal depression also benefit from light therapy. It’s something to discuss with your therapist to determine if it’s the right move for you. Even a few minutes of light each day can make a big difference to your mental well-being.
Other things like establishing a routine, practicing self-care, and even spending time outside can all help with your symptoms. While it might be tempting to stay in bed and withdraw from the people and things you love, taking small steps to fight back against those thoughts can make a big difference.
If these symptoms sound familiar and you believe you’re dealing with seasonal depression, please don’t hesitate to reach out for help. Depression therapy can help you, no matter what time of year it is.