The leaves are changing colors, and early mornings and late evenings have become much cooler. Starbucks has brought back its traditional pumpkin spice lattes. While you may welcome the signs of the shifting seasons, you may also find that your moods are changing and your energy level dropping  — at a time when your to-do list hasn't gotten any shorter. You get frustrated wondering why you can't “just get on with it.” If this scenario sounds familiar, you might be suffering from seasonal depression, clinically known as Seasonal Affective Disorder (SAD), a condition affecting approximately 11 million American adults (many unknowingly), according to the National Institute of Mental Health. In this guide, we'll provide helpful tips on how to combat seasonal depression.

SAD is characterized by adverse changes in thoughts, feelings, and behavior that occur when the seasons change — typically from the warmer seasons to the colder ones, although in vice versa order, in rare cases. Similar to depression, SAD affects your ability to carry out daily responsibilities and maintain relationships. A milder version of SAD, known as the "winter blues," affects 10-20% of Americans. In both instances, the condition impacts your ability to lead a quality life. Fortunately, there are treatment solutions available — including light therapy, antidepressant medications, vitamins, and simple daily habits that can help you find relief from the worst symptoms. 

What is seasonal depression?

Is seasonal depression real? Or is it just laziness? Doesn’t the theory go that changing seasons should not affect one’s ability to do everyday tasks and to feel happy? Newsflash: Such a theory is mistaken, as it ignores the fact that one’s outer world can and does affect one’s inner world. Seasonal depression, or Seasonal Affective Disorder (SAD), is a real and seasonally recurring condition. The most common symptoms of this disorder are feelings of frustration and lower motivation, energy, and interest in things that you usually find enjoyable. Other symptoms of SAD include: 

• Low mood
• Hypersomnia (sleeping too much)
• Changes in appetite and/or weight gain
• Lethargy despite adequate sleep
• Feelings of sadness
• Feelings of guilt or unworthiness
• Difficulty making decisions or working on tasks that require focus and concentration
• In severe cases of SAD, one might even experience thoughts of suicide or self-harm. 

While there’s no known cause of SAD, experts have a few theories on why it affects so many people every year:

1. Disruptions to our inner biological clock: The shorter days and shifted light-dark cycle force our circadian rhythm, which is our inner biological clock, to adapt to a new cycle. Research has documented the strong association between a disrupted circadian rhythm and detrimental consequences to mental health, particularly affecting mood regulation. When there’s a disconnect between the rhythms of the outer world and the body’s inner processes, it may manifest in symptoms of seasonal depression.
   
2. Hormone dysregulation: Besides disrupting the body’s circadian rhythm, shifting to the colder seasons and days with less daylight can cause disruptions in the production of serotonin and melatonin — hormones that regulate sleep, mood, and well-being.

• ‍Melatonin production is encouraged by darkness and thereby induces drowsiness and sleepiness — affecting overall energy levels. ‍
• Serotonin production is lower when sunlight exposure is limited, occurring more frequently in winter months (and compounded by living far north or far south). Since serotonin is a neurotransmitter associated with regulating the sleep-wake cycle, as well as regulating mood, less of it can bring on symptoms of SAD.

Seasonal Affective Disorder often develops in young adulthood (ages 18-30) and tends to affect women more than men. Those with a history or a family history of depression or bipolar disorder are also more prone to developing SAD. Because the symptoms of SAD are very similar to symptoms of common types of depression, it’s hard to self-diagnose; in fact, that’s generally discouraged.

If you believe you exhibit symptoms of SAD, don’t hesitate to reach out to a mental health professional for help. They can properly diagnose your condition and help figure out suitable treatment options for you.

How to combat seasonal depression

Treatment options or treatment plans for seasonal depression fall under three main categories: supplements or pharmaceutical medications, devices, and lifestyle practices. 

Because seasonal depression largely results from a lack of sunlight exposure, many treatments to combat seasonal depression aim to restore light exposure, either through light therapy or by taking advantage of what sunlight is available. Here are some tips and tricks for how to combat seasonal depression.

Medications or supplements for seasonal depression

Antidepressants

Seasonal depression, like other forms of depression, results in a chemical imbalance in the brain — particularly in the neurotransmitter, serotonin. Antidepressants such as selective serotonin reuptake inhibitors (SSRIs) help to increase levels of serotonin and its activity in the body and thus can alleviate some of the symptoms of seasonal depression. A licensed mental health professional — such as a psychiatrist (and, in some cases, your primary care physician) — can prescribe one of these medications to ease seasonal depression symptoms if they deem the treatment appropriate for your condition.

Vitamin supplements

Vitamins represent another and more readily accessible treatment option for seasonal depression. One of the most effective vitamins for seasonal depression is vitamin D, which is either produced by the skin through sunlight exposure or consumed in your diet. Because the colder seasons and shorter daylight cycles reduce your sunlight exposure, your next best ways to increase your consumption of vitamin D are (1) to eat more vitamin D-rich foods such as fish (salmon, herring and sardines, and canned tuna) and egg yolk; and/or (2) to take an oral supplement. Meeting your daily recommended vitamin and mineral requirements can also help provide the necessary energy you need to go about your day. However, do be aware that ingesting too much supplemental vitamin D can be toxic: see our report, Vitamins and minerals: Can you take too many?

Light therapy for seasonal depression

Light therapy is a popular recommended treatment option for seasonal depression. This treatment involves exposing yourself to bright artificial light from a light box or a phototherapy box (usually with UV rays filtered) to make up for the lack of sunlight exposure you normally get in the colder seasons. 

Certain colors of light might help ease specific symptoms of seasonal depression. For example, red light, which has the longest wavelength on the color spectrum (and thus the lowest energy), seems to help improve sleep quality by encouraging melatonin production. Improved sleep supports greater energy during waking hours. Green light, whose frequency falls in the middle of the color spectrum, seems to counteract sleepiness, although not to the extent that blue light can. Blue light, which has the second shortest wavelength and is higher energy than most colors (besides violet), tends to increase alertness and energy. 

To reap the full benefits of light therapy, use a lamp that is at least 10,000 lux (unit of illuminance) for 15-30 minutes every day for at least two weeks; (however, some health professionals recommend continuing treatment every day until the warmer seasons arrive). The lamp should be placed two to three feet away for indirect exposure. A full-spectrum white light lamp is most useful within the first hour of waking. 

Another device that can help combat symptoms of seasonal depression is a dawn simulator. Similar to a light therapy box, a dawn simulator uses light to help regulate your body’s sleep-wake cycles. Instead of the typical, loud, beeping alarm you’re probably used to hearing in the morning, a dawn simulator wakes you up with gradual light and intensity that closely mimics the rise of the sun. The device’s light signals to your body to suppress melatonin production and begin the process of waking up in a restful manner. Dawn simulators can help ease common symptoms of seasonal depression such as low energy and difficulty waking up.

Lifestyle practices for seasonal depression

Certain everyday, healthy lifestyle habits can help remedy seasonal depression: 

Preparation and adaptation

The first line of action to prevent or alleviate seasonal depression is preparing your mind for environmental change and adapting to the shifts. You might look around and realize that the cooler weather and shorter daylight days mean no more sitting out on the porch in the evening because it’s too cold and too dark. You might miss hanging out poolside with friends and family now that you’ve officially put the pool cover on. Holding onto the things you were able to do during the warmer seasons and being sad that you can’t do those things anymore makes it hard to embrace the present season. You can safeguard against the winter blues by preparing your mind to recognize and accept these seasonal changes earlier on, rather than in the middle of the colder months. 

Regular exercise

Exercise releases endorphins, endocannabinoids, and dopamine — neurotransmitters associated with pleasure and feel-good feelings. That’s why people tend to be in a better mood after working out or exercising. Regular exercise can help improve mental health by reducing anxiety, stress, depression, and negative mood — and alleviate symptoms of seasonal depression by improving sleep, increasing energy and stamina, and reducing tiredness. 

A healthy diet

Low energy is a common symptom of seasonal depression. We get our energy from the food we eat, so the quality and the types of food we consume play a role in determining our energy levels. Eating a healthy diet of high-fiber fruits, vegetables, whole grains; lean proteins; and healthy fats is the easiest way to restore energy. Stay away from processed foods and those containing added sugars that are broken down quickly and leave you wanting more food to feel full. Weight gain is another symptom of seasonal depression that healthy eating can combat.

Participation in social activities

When you’re experiencing symptoms of seasonal depression, you might find yourself withdrawing and isolating yourself from friends and family. The last thing you probably want to do is reach out and hang out with people, but that’s the very thing you should do. Friends and family can provide support when you’re feeling down. Being around them might also help lift your mood and remind you that these seasonal depression symptoms you’re feeling are only temporary. So, plan a social activity with your friends — preferably outdoors, where you can maximize your sunlight exposure during these colder months. 

Opening the blinds

The colder seasons might have shorter daylight periods, but we can still enjoy what sunlight there is when the sun is out. A simple habit that can increase sunlight exposure and improve mood is opening the blinds in the morning when you wake up. Let the light in. If you work remotely, choose a workspace that is near a window to increase sunlight exposure and alertness. 

Key takeaways

We dance to the rhythm of nature to fully experience the changing of the seasons. However, embracing the colder seasons also means preparing for shorter daylight periods and, sometimes, symptoms of seasonal depression. Seasonal Affective Disorder (SAD) is a real mental health condition that can affect one’s daily life and livelihood. Treatment options for SAD include light therapy, antidepressant medications, oral vitamins and supplements, and a range of healthy lifestyle practices that can help you feel your best. Still not able to self-manage your symptoms? Then obtain a proper diagnosis from a licensed mental health professional who can determine an appropriate treatment plan to help alleviate the symptoms of your condition.

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