Seasonal depression

Seasonal (winter) depression is also known as seasonal affective disorder (SAD) which is a type of depressive disorder which is most commonly appears in winter and fall and passes by spring and summer. Because of its cyclical nature, it is also called recurrent winter depression. Research shows that a significantly smaller part of the population shows the reverse pattern, in which the depressive mood appears in spring and summer.

Technically speaking, seasonal depression doesn’t necessarily have to be connected to climate seasons, but this is most commonly the case. What differentiates seasonal depression from regular depression is and which is required for its diagnosis, is for the symptoms to appear in a specific, same time of the year, for at least two consecutive years.

It’s normal for people to react badly to colder weather, less daylight and more virus infections which come with fall and winter months. Less physical activity, bad diet and more stress are also factors which can contribute to the general sense of sadness.

What is important is that SAD is something more than this, like depression is more than just sadness. What most commonly differentiates these normal and pathological states refers to how much the symptoms disrupt the everyday life of the individual, their intensity and persistence.

Many people experience “winter blues” and find it difficult to work, socialize, sleep adequately or have enough energy in this period. The difference is that these things would translate to inability to complete work-related tasks, social isolation, disturbed sleep, inability to get out of bed, and alike.

Symptoms of seasonal affective disorder

Symptoms of this disorder are recurrent and last about 4-5 months a year. These symptoms encompass symptoms of depression, but there are also specific symptoms for both summer and winter patterns of this disorder. Not all symptoms are the same for every person and not every person has all the symptoms.

Symptoms of depression can be:

• Persistent sadness and/or lowered mood
• Feelings of hopelessness and/or helplessness
• Loss of interest/pleasure
• Exhaustion/lower energy
• Feelings of emptiness, emotional flatness
• Fears of death, loss, suicide
• Disturbed sleep (too much or too little)
• Disturbed concentration, indecisiveness, problems with memory
• Loss of confidence
• Disturbed appetite (too much or too little)
• Feelings of guilt and blaming oneself
• Psychomotor agitation or retardation
• Headaches, chronic pain, cramps, digestive issues
• Suicidal thoughts and attempts

Typical depression (a depressive episode) is characterized by the presence of more of these symptoms, for almost every day, in the time span of at least two weeks.

Symptoms for winter pattern SAD are:

• Too much sleep and sleepiness (hypersomnia)
• Overeating, typically craving carbohydrates, which leads to gaining weight
• Social withdrawal (feelings of hibernation)

Symptoms for summer pattern SAD are:

• Trouble sleeping (insomnia)
• Weak appetite, leads to losing weight
• Uneasiness and agitation
• Anxiety
• Aggressive behavior

Causes of seasonal affective disorder

Researchers are still trying to understand what causes SAD. Studies are primarily focused on the causes of winter pattern SAD because it is significantly more common and easier to study.

One theory is that people with SAD have lower levels of serotonin production in their brains. Serotonin is a neurotransmitter which, among other things, helps mood regulation. Researchers suggest that sunlight has effects on molecules which help regulate serotonin levels. Shorter days can lead to less sunlight making the normal function of these molecules more difficult and thus leading to less serotonin in these periods.

Vitamin D deficiency can also worsen these problems, researchers suggest that vitamin D also promotes serotonin activity. Other than being consumed through food vitamin D is produced when the skin is exposed to sunlight.

Other research suggests that SAD is under significant effect of disturbed melatonin levels in the body. Melatonin is a hormone which is important for keeping a balanced sleep schedule. People with winter pattern SAD produce too much melatonin, while people with summer pattern produce too little. Disturbed sleep, either too much of it or too little, can play an important role in the development of depressive symptoms.

Both serotonin and melatonin help regulate the bodies biorhythm and sleep schedule, the theory is that this leads to difficulties in adapting to seasonal changes in daylight length which in turn leads to symptoms which affect mood, behavior and of course sleep.

Treating seasonal affective disorder

As was stated before, sunlight seems to play a key role in this disorder and its development. It seems logical to deduce that higher exposure to sunlight will have positive effects on this disorder, it is necessary to go out and get as much sun as possible.

Light therapy can also be used, this therapy uses a device which simulates sunlight and is used as its alternative in the darker parts of the year.

This method, as well as vitamin D supplementation are primarily used for winter pattern SAD. There aren’t any specific treatment methods for summer pattern SAD now.

Other than this, which refers to specific seasonal aspects of this disorder, it is treated in the same way as regular depression.

Depression is most often treated using a combination of pharmacotherapy and psychotherapy.

Pharmacotherapy with antidepressants is often used to regulate neurotransmitter disbalance and alleviate symptoms, while psychotherapy has the role of helping understand the patterns and situations which lead to the development of such a condition. In some cases, psychotherapy is enough.

Different forms of psychotherapy and psychotherapeutic techniques, can be effective in bettering outlooks on life, understanding one’s negative patterns of thinking and behaving, developing social, emotional and cognitive skills, better understanding of oneself and one’s life context.

If you have doubts about having symptoms of depression or SAD, seek help with your doctor, psychologist, psychiatrist or other licensed healthcare experts.

Written by: Bachelor of Psychology, Aleksa Holcer.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://pixabay.com/photos/sad-man-person-atmosphere-mood-4209944/*

Seasonal affective disorder. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Seasonal Affective Disorder (SAD): More than the winter blues. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder-sad-more-than-the-winter-blues