Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depressive mood disorder that arises when seasons change. Many people experience seasonal depression during the colder months—specifically at the end of fall and throughout winter. However, some individuals might also encounter this disorder as spring transitions into summer. This mood disturbance can affect anyone, but it’s often most severe during times when daylight decreases significantly.
By definition, seasonal depression manifests as persistent sadness and a lack of interest in activities typically enjoyed. This condition can feel particularly overwhelming during the winter months, despite the holiday celebrations. While often referred to as the “holiday blues,” it’s crucial not to dismiss seasonal depression as a temporary feeling, as it can escalate into a more severe form of depression if left unaddressed.
Symptoms of seasonal depression include:
- Depressive Mood: Lingering sadness, despair, apathy, and a general sense of displeasure.
- Loss of Interest: A noticeable lack of motivation or enjoyment in everyday activities, including hobbies and work.
- Anxiety: Persistent, uncontrollable worrying that feels overwhelming.
- Fatigue: Feeling exhausted even after adequate rest or a good night’s sleep.
- Difficulty Concentrating: Reduced focus and attention, often leading to forgetfulness or decreased productivity.
- Changes in Appetite: Either a decrease or increase in eating habits, sometimes leading to weight changes.
- Sleep Disturbances: Difficulty falling asleep, staying asleep, or an overwhelming need to sleep excessively.
- Suicidal Thoughts: In severe cases, individuals may experience thoughts of self-harm or suicide.
Depression on holidays is devastating. It puts a damper on the festive mood. When everybody around is in a festive period when most people are delighting in the holiday spirit of love, laughter, family, and friends.
You do not have to endure holiday blues. There are ways to manage the condition and enjoy the festive season with loved ones. Here are some tips for coping with depression during the holiday season.
Light Therapy
Light therapy is the first line of intervention for seasonal depression that persists during winter. Reduced sunlight exposure can be a contributing factor to the holiday blues. The sun’s rays help the body make vitamin D, which has an essential role in managing hormones that regulate your mood. As daylight decreases, the process of synthesizing this vitamin reduces drastically.
Light therapy also Phototherapy lets you maintain light exposure during winter, reducing the severity of depressive symptoms. The intervention uses artificial fluorescent light with a 10,000 lux intensity for 30 minutes or 2,500 lux intensity for 1 to 2 hours. Light therapy also
- Regulate Sleep Patterns: Aligns your sleep cycle with your internal body clock, reducing symptoms of insomnia or excessive sleepiness.
- Boost Serotonin Levels: Light therapy helps balance serotonin, a key hormone that stabilizes mood, feelings of well-being, and happiness.
- Enhance Alertness and Energy Levels: Increases overall energy and reduces the lethargy associated with seasonal depression.
Add Vitamin D to Your Diet
Research shows that vitamin D levels are significantly low in people with depression. Vitamin D, also known as the sunshine vitamin, regulates serotonin and melatonin essential in controlling mood. During winter, vitamin levels reduce because daylight time reduces.
Eat foods rich in vitamin D during winter to better regulate the hormones that mediate mood in the brain. Foods rich in vitamin D include oily fish, liver, egg yolk, and fish liver oils. You can also take vitamin D supplements if you are a vegan or vegetarian.
Plan Activities for the Winter
It is also possible to get depression because of the activity changes during winter. You may become inclined to stay indoors to avoid the cold and dull weather. However, depression thrives in isolation.
Fill those winter days with fun-filled activities to keep your mind from indulging in negative thinking and worry.
- Skiing or Snowboarding Trips: These outdoor activities offer physical exercise and exposure to natural light.
- Ice Skating: Enjoy the festive winter ambiance while staying active.
- Make Snow Angels or Build a Snowman: Fun activities with children can bring joy and laughter.
- Cozy Staycation: Embrace the coziness of winter with warm blankets, good books, or favorite movies, paired with hot chocolate or soup.
- Winter Games: Engage in board games, puzzles, or group activities that can be enjoyed indoors with family and friends.
Spend More Time with Your Loved Ones
The holiday blues can increase your urge to isolate. Plan your days around friends and loved ones instead of staying alone. You are more likely to worry or indulge in negative thoughts when lonely.
Loved ones are a source of support. They will encourage you and increase your motivation to work on your mental health. They also provide accountability, keeping you from depending on substance use, food, or destructive behavior like gambling or sexual promiscuity.
Research also shows that friends and family increase your perception of belonging, boosting your happiness, satisfaction, and peace. Having a sense of belonging also reduces the severity of depressive symptoms.
Talk to a Certified Mental Health Practitioner
Seasonal depression is a debilitating disorder that interferes with daily living. A certified mental health practitioner can provide the needed treatment for this type of depression. Help from a qualified therapist will empower you to remain resilient throughout the winter season.
We understand the importance of finding a qualified professional to meet your mental health needs. That’s why we strive to provide an extensive network of experienced psychiatrists and therapists in Florida. Our highly skilled specialists possess years of experience, specialized training, and board certification.
No matter what your diagnosis or condition is, our psychiatrists and clinicians can provide you with the care and attention needed to work toward optimal mental health.
