Navigating Seasonal Depression
If you've ever found yourself dreading the shorter days and colder months, you're not alone. Seasonal depression, or Seasonal Affective Disorder (SAD), can make winter feel less like a wonderland and more like a long, frosty marathon. But here's the thing: at Free Yourself, we believe that no season should steal your happiness. Let’s explore how to keep your spirits up when the sun isn’t.
What is Seasonal Depression?
Seasonal depression isn't just a case of the winter blues or hating to scrape ice off your windshield at 7 a.m. It's a real, clinical type of depression that is tied to changes in the seasons.
Seasonal depression, commonly known as Seasonal Affective Disorder, or “SAD”, manifests with a variety of symptoms that coincide with change in seasons, primarily impacting individuals during the fall and winter months when sunlight exposure significantly decreases.
For some, it’s like flipping a switch when fall rolls in, and suddenly everything feels heavy.
Why does Seasonal Affective Disorder happen?
Brain chemicals, hormones, and vitamins all play into Seasonal Affective Disorder. For some, these natural shifts can have a frosty effect on mental health.
Less Sun, Less Serotonin
Sunlight plays a big role in producing serotonin, the chemical that boosts our mood. Less sunlight means less serotonin, which can lead to feeling more blah during cold, dark months.
Sleepy Hormones
Our body’s sleep-wake cycle is influenced by sunlight too. In winter, the brain can start producing melatonin - the hormone that makes us sleepy - earlier in the day, leaving us feeling drowsy and unmotivated.
Vitamin D Drops
Without the sunlight that we get on longer summer days, our body’s production of vitamin D takes a hit, which can also play a role in feeling down and depressed.
Signs You Might Be Experiencing Seasonal Depression
We are here to tell you that you’re not just “in a funk” or “lazy.” Seasonal depression is a real condition, and just like any other form of depression, it deserves care and attention. If any of these signs sound familiar, it might be time to reach out for support.
Constant Fatigue
Low mood, even though you’ve got no particular reason to feel down
Craving carbs
Oversleeping or struggling to get out of bed
Feeling isolated or disconnected from the people you care about
Withdrawal from friends or family
How to Fight Back Against Seasonal Depression
So now you know what SAD is and how it shows up, but what can you do to course correct? Here are some tips.
1
Maintain a Routine
Establish consistent wake-up, meal, and sleep times to provide a sense of stability & regulate your body's internal clock. Incorporate mindfulness, meditation, or breathing exercises into your daily routine to reduce stress & anxiety.
2
Stay Active
We get it, jogging in the snow isn't for everyone. But any movement counts, even if it’s dancing in your living room. Staying active helps to release endorphins and reduce symptoms of depression.
3
Prioritize Connections
Don’t isolate yourself. Stay connected with friends and family to combat isolation and create moments of joy and support.
4
Get Plenty of Light
Spend time outdoors during daylight or sit near windows to absorb natural sunlight, which helps boost mood by increasing serotonin production. You may also consider getting a lightbox to help, especially during shorter, darker days.
5
Get Vitamin D Tested
Think of it as liquid sunshine. Ask your doctor if it’s a good supplement to counteract deficiencies caused by reduced sunlight exposure.
6
Seek Professional Help
Seek therapy to address underlying emotional challenges and develop coping strategies with a mental health professional.
Ready to Free Yourself from Seasonal Depression?
Don't let another winter pass while suffering from SAD.
At Free Yourself, we know mental health isn't one-size-fits-all, and that’s especially true with seasonal depression. Book an appointment with one of our therapists and find the personalized care that can turn your seasonal gloom into a season of growth.