In winter, the sun sets earlier, there are fewer sunny days, and the temperatures drop significantly. These conditions may leave many people feeling a little down. For some, the winter months an overwhelming sense of despair that interferes with their daily functioning. This is known as seasonal affective disorder (SAD).
What is seasonal depression?
Seasonal depression, also known as seasonal affective disorder, is a form of depression that follows a seasonal pattern. It most often appears during late fall and winter. As daylight decreases, the body’s natural rhythms can shift, affecting mood-regulating hormones like serotonin and melatonin. This disruption can lead to feelings of hopelessness, fatigue, and a loss of interest in activities that were typically enjoyed.
Seasonal depression is sometimes referred to as winter depression. However, it’s important to note that seasonal depression isn’t just about disliking cold weather; it’s a recognized mental health condition that can impact how you think, feel, and function in daily life.
How common is seasonal depression?
Seasonal depression affects about 5% of adults in the United States, though many more experience milder forms of seasonal mood changes. It tends to appear more frequently among:
- Women and young adults
- Individuals with a personal or family history of depression
- People living in northern regions with fewer hours of sunlight
If you live in colder climates, your exposure to natural sunlight may be significantly reduced during winter. This can make seasonal depression more likely to occur.
Symptoms of seasonal affective disorder
While symptoms vary, many people with seasonal depression experience:
- Changes in appetite, leading to weight loss or gain
- Low energy and fatigue
- Difficulty concentrating
- Sleep difficulties
- Loss of interest in hobbies or activities
- Increased stress or irritability
These symptoms can affect relationships, work, daily life, and overall well-being.
How to help someone with seasonal depression
If someone you care about is struggling with seasonal depression or the winter blues, your support can make a meaningful difference. Here are some ways you can help:
- Listen without judgment: Simply offering empathy and validation can help them feel less alone.
- Encourage small, positive daily routines: Regular sleep schedules, short walks, or even sitting by a sunny window can help regulate mood.
- Invite connection: Isolation can make symptoms worse. Invite them to coffee, a movie night, or a winter walk.
- Suggest professional seasonal depression help: Remind them that therapy is available.
You can also share resources or suggest they find a therapist nearby at findmytherapist.com.
Coping with seasonal depression
Because seasonal depression is influenced by reduced sunlight exposure, treatment options often focus on restoring that balance. Common coping tools include:
- Light therapy: Light therapy using a specially designed light box can help simulate natural sunlight and improve mood.
- Vitamin D supplements: Since sunlight helps the body produce vitamin D, taking supplements may help improve mood and energy during darker, colder months.
- Exercise and fresh air: Even a short, brisk walk outdoors can improve mood and energy levels.
- Structured routines: Keeping a regular sleep, meal, and activity schedule can help stabilize your circadian rhythm.
Therapy for seasonal depression
While lifestyle changes and light therapy can help, therapy with a licensed therapist can be an effective treatment for seasonal depression. A therapist for seasonal depression can help you recognize negative thought patterns, develop personalized coping skills, and address deeper emotional triggers that may intensify during winter.
Many people find that talk therapy, including cognitive behavioral therapy (CBT), helps them feel more in control of their thoughts and emotions during the winter season. Therapy can also help you identify early warning signs of seasonal depression and create a personalized plan to manage symptoms.
At findmytherapist.com, you can connect with licensed mental health professionals who understand how seasonal changes can affect mental health. Whether you prefer in-person or online therapy, support is just a click away.
Take the first step toward a brighter winter
If shorter days and colder weather have left you feeling drained, sad, or unmotivated, you’re not alone. You don’t have to wait for the spring to feel better. Therapy can help you find light, even on the darkest days.
Take the first step toward feeling like yourself again. Schedule an appointment with a therapist near you at findmytherapist.com.