Seasonal Affective Disorder

By: Bianca Barratachea, M.S.

As the seasons change and the weather turns colder, you may start to feel a little "off." You may feel less motivated, more tired, or less cheerful than usual. If you've noticed feeling heavier or find yourself in a slump, you're not alone. This feeling may be due to seasonal depression, also known as Seasonal Affective Disorder. Let's explore what causes this seasonal slump and how to manage it as the colder months settle in.

What is Seasonal Affective Disorder, and What Causes It?

Seasonal affective disorder ​is a type of depression ​linked to the change of ​​seasons, ​most often seen in fall and winter when sunlight is ​limited. This condition can affect your mood, energy, and even daily activities.

Reduced Sunlight: Reduced sunlight can disrupt your body's natural clock, making you feel down or depressed.

Serotonin Levels: When we get less sunlight, it can lead to a drop in our serotonin levels. Serotonin is a brain chemical that plays a crucial role in keeping our mood stable. Sunlight exposure influences serotonin, so when serotonin is low, it can make you feel a bit down.

Melatonin Levels: The changing of seasons can affect your melatonin levels. Melatonin is the hormone that helps keep your sleep and mood on track. When your levels get thrown off, it might make you feel down or depressed.

Common Symptoms:

Seasonal Affective Disorder can show up in different ways. The symptoms can vary from mild to severe, and they can really impact your daily life. Recognizing these signs early on can be crucial for managing seasonal affective disorder. Here are some common symptoms associated with this condition:

●      Persistent low mood

●      Loss of interest in activities you enjoy

●      Fatigue and low energy

●      Difficulty going to sleep or oversleeping

●      Cravings for carbs or sweets

●      Difficulty concentrating

Coping and Treatment Strategies:

Maintain a Regular Schedule: Keep a consistent sleep pattern by going to bed and waking up at the same time each day. A consistent sleep pattern can help regulate your circadian rhythm and create a sense of stability, which is helpful for managing mood changes.

Mindfulness and Relaxation Techniques: Practicing mindfulness meditation can really help you stay grounded in the moment, which may ease feelings of anxiety and depression. You might also find that deep breathing exercises and progressive muscle relaxation can lift your spirits and improve your overall mood.

Light Therapy: Lightbox therapy is a proven treatment for Seasonal Affective Disorder. Lightbox devices mimic natural sunlight, helping to regulate your body's internal clock and boost your mood.

Therapy: A therapist can help you come up with coping strategies and use techniques like Cognitive-Behavioral Therapy (CBT) to tackle those negative thoughts that come up with depression.

Medication Management: Medication management can play a crucial role in treatment as selective serotonin reuptake inhibitors (SSRIs) can help manage symptoms of depression and anxiety. SSRIs can help alleviate symptoms of depression by increasing serotonin levels in the brain but also provide patients with a more stable emotional foundation. 

Coping with Seasonal Affective Disorder can be challenging, but remember, you are not alone in this journey. Recognizing the signs and seeking support can make a difference. The right mix of treatments and a little self-care, you can bring warmth and light back into your life, empowering you to feel more like yourself again.

Counseling can be a scary step, but we want to make it as easy for you as possible. We have Counseling options in Houston, San Antonio, and virtual counseling! Contact us to learn more.