September 18th, 2024
Winter, Spring, Summer, and Fall. These four beautiful seasons are each unique and bring their own sets of joys and challenges to humans and to the world around us. We all have aspects of the seasons we love and others we may not enjoy as much. These feelings could be shaped by childhood memories, holiday traditions, or even something as simple as the change in temperature.
The changing seasons often bring a sense of wonder—whether it's the blooming of spring flowers, the vibrant hues of autumn leaves, or the first snowfall of winter. For many, these natural transitions are magical and uplifting. However, for some, the shift in seasons can trigger challenges, both emotionally and mentally.
Keep reading to learn what is seasonal affective disorder and 6 ways you can help fight off those seasonal blues.
Those people who struggle with the changing of the seasons might be suffering from Seasonal Affective Disorder (SAD), also known as seasonal depression. Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, usually (but not always) during the fall and winter months when there is less natural sunlight.
Those with SAD may experience mood swings, low energy, difficulty concentrating, changes in sleep patterns, and feelings of hopelessness. These seasonal depression symptoms typically improve with the arrival of spring and longer daylight hours.
According to the American Psychiatric Association, “ About 5% of adults in the U.S. experience SAD and it typically lasts about 40% of the year.” The prevalence of SAD seasonal affective disorder varies depending on the geographic region, age, and sex.
Seasonal depression is more common in areas that are further from the equator where there are less daylight hours in the winter seasons. Women and younger individuals are more at risk for seasonal affective disorder.
Most people experience seasonal depression symptoms during the colder months of fall and winter. Mental Health America states that two things can cause seasonal depression in the colder months:
Seasonal affective disorder is much less common in the warmer months of spring and summer. When the days are longer and there is more sunlight we are able to receive more of the benefits from the sun, such as vitamin D.
Seasonal depression can present itself differently depending on the person. In general, an individual who suffers from seasonal depression will exhibit general signs of depression. Some of the general depression symptoms include feelings of:
However, there are some specific seasonal depression symptoms that will present themselves when a person becomes depressed due to seasonal changes. Some of the more specific seasonal depression symptoms include:
As difficult as seasonal change may be for some people, there is some good news! You are not alone, seasonal depression is a common and treatable condition. Knowing that you are in the same boat as many other people out there can make it easier and more accessible to find ways to help you cope during those cold, dark, and difficult months. Try out some of the following suggestions the next time you are feeling down:
Exposing yourself to artificial forms of light can help to restore circadian rhythms and release melatonin. Seasonal affective disorder light therapy is a real thing and can help you fight off those winter blues. Consider purchasing a seasonal affective disorder lamp, then simply sit in front of the bright lightbox for 30 minutes, preferably first thing in the morning.
Reaching out to a therapist near you for depression is a great option to help you fight of SAD. Therapists can aid in working out your feelings and emotions, which can be important if your mood changes are affecting other aspects of your life such as relationships or work. Therapists can also give you effective and tailored tools for fighting depression, you can even go to a therapist that specializes and offers seasonal affective disorder therapies.
Exercise is a powerful tool for fighting off seasonal depression. Physical activity boosts the release of serotonin and endorphins—natural chemicals in the brain that help improve mood and reduce feelings of stress and anxiety. Regular exercise can also increase energy levels, improve sleep, and help counteract winter weight gain, which can be common during the colder months. Additionally, staying active promotes a sense of accomplishment and helps maintain a routine, both of which are important for mental well-being during darker, shorter days.
Whenever possible, take advantage of the sunlight! Head outdoors for a walk among the autumn leaves or bundle up and enjoy a sled ride in the winter. Even on colder days, natural light can boost your mood. At home, keep your blinds and curtains open during the day to let in as much natural sunlight as possible. This simple practice can help regulate your body's internal clock and improve your energy levels, making it easier to manage the seasonal blues.
Vitamin D plays a crucial role in both physical and mental well-being. Increased levels of vitamin D can improve mood, energy, and overall health. It's a good idea to ask your doctor to test your vitamin D levels, especially during the darker months, to determine if you should boost your intake with supplements.
If possible, consider using your vacation days for a trip to a sunny destination. Soaking up some sun can help replenish your vitamin D levels, and planning a getaway gives you something exciting to look forward to during the colder months!
The "Winter Blues" refers to a mild, temporary dip in mood that many people experience during the colder months. It often includes feelings of sluggishness, low motivation, and a slight sense of sadness as the days get shorter and the weather becomes colder. While the winter blues can make you feel a little down, it usually doesn't interfere significantly with your daily life and tends to pass as the seasons change.
It’s important to note that Winter Blues Disorder is not the same as Seasonal Affective Disorder (SAD). SAD is a more serious form of depression that occurs during certain seasons, particularly in fall and winter, and can significantly affect your ability to function.
Unlike the winter blues, SAD often requires depression treatment, such as light therapy, therapy, or medication. While both conditions are tied to the change in seasons, SAD involves more intense depression symptoms and may require professional help to manage.
If you’re feeling overwhelmed by depression or Seasonal Affective Disorder (SAD), don’t wait to get the help you need. At our Chicago-based mental health clinics, we offer comprehensive mental health services tailored to your needs. Our expert team of therapists and psychiatrists specialize in depression treatment and are ready to support you every step of the way.
We provide talk therapy, medication management, and cutting-edge treatments like TMS therapy for depression, all designed to help you regain control of your mental health and improve your quality of life.
Proudly providing the best TMS in Chicago, Clarity is here to help you get the care you need every step of the way. Head to our TMS therapy self assessment page to take a quick TMS test, our experts will then review your results and let you know if TMS treatment is a good fit for you.
Don’t let depression or SAD take over—reach out today and start your journey toward healing.
Visit our Chicago clinics for leading therapy near you or schedule an online therapy appointment with us. We're here to help you feel better, one step at a time.
Find a Therapist Near YouRelated Readings:
Is seasonal depression a disability?
Seasonal Affective Disorder (SAD) can be considered a disability if it significantly affects your ability to perform daily activities, work, or function normally. In some cases, individuals may qualify for accommodations at work or school if SAD severely impacts their well-being.
What are 5 symptoms of seasonal affective disorder?
Five common symptoms of seasonal affective disorder are:
Are seasonal affective disorder and winter blues disorder the same?
No, they are not the same. Winter Blues Disorder is a mild, temporary dip in mood during the colder months, while Seasonal Affective Disorder (SAD) is a more severe and clinical form of depression that occurs seasonally, typically during fall and winter, and can significantly impact daily life.
Is seasonal depression and seasonal affective disorder the same?
Yes, seasonal depression is another term used to describe Seasonal Affective Disorder (SAD). Both refer to the same condition in which depression occurs during specific seasons, usually in the fall and winter.
Is seasonal affective disorder a type of depression?
Yes, Seasonal Affective Disorder (SAD) is a specific type of depression that occurs at certain times of the year, most commonly during the fall and winter months when there is less sunlight.
What month is seasonal depression the worst?
Seasonal depression tends to be at its worst during the winter months, typically from January to February. This is when daylight hours are shortest, and the lack of sunlight can worsen symptoms for those with SAD.
How do you know if you have seasonal depression?
You might have seasonal depression if you experience persistent feelings of sadness, low energy, changes in appetite or sleep patterns, and a loss of interest in activities you once enjoyed, particularly during certain seasons (usually fall and winter). If these symptoms recur seasonally and affect your daily life, it may be SAD. Please speak to a health care provider if you believe you are experiencing SAD.
Is seasonal depression real?
Yes, seasonal depression, also known as Seasonal Affective Disorder (SAD), is a real and recognized form of depression that occurs during specific seasons, usually in the fall and winter.
Does vitamin D help seasonal affective disorder?
Yes, vitamin D may help alleviate symptoms of Seasonal Affective Disorder (SAD). Since lower levels of sunlight can lead to vitamin D deficiency, supplements can support mood regulation and overall mental health. However, it’s important to consult with a healthcare provider before starting any supplements.
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