The Real Deal with Seasonal Depression: What It Is and How to Feel Better
So, you’re feeling like a phone stuck in low-power mode, just barely getting through the day because everything seems…drained? You’re not alone! As the weather gets colder and the days get shorter, some people start to feel more down than usual. And yes, seasonal depression is a real thing. The clinical name is Seasonal Affective Disorder, or SAD (yes, they really did name it that). Let’s break down what it is, why it happens, and some ways you can help yourself feel a little better.
What Is Seasonal Affective Disorder? (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that generally begins in the fall and carries into winter, especially in areas where winter months get super dark and cold. The lack of sunlight messes with your body's internal clock and throws off the balance of chemicals in your brain that regulate your mood. It’s like someone dimmed the lights on your brain’s happy mood switch. But remember, this isn’t just the “winter blues.” Seasonal depression is real, diagnosable, and absolutely something you deserve support for.
Why Do Some People Get SAD and Others Don’t?
SAD is like that one party crasher who shows up uninvited—and only to certain people. Some people are more susceptible to it because of a mix of biological and environmental factors. Here’s why:
Biology: If you’re typically someone who is sensitive to light, you may be more prone to experience seasonal depression. Shorter days and less sunlight impacts your circadian rhythms, your body’s natural sleep and wake cycle. When this is off, it can throw everything else off too.
Brain Chemistry: Some people’s serotonin levels, which help regulate mood, drop with less sunlight. Then there’s melatonin, the sleep hormone, which our bodies produce more of when it’s dark. So, you might be feeling tired, drowsy, or just plain “off.”
Genetics: Seasonal depression can be genetic. If someone in your family has experienced seasonal depression, you may have a higher chance of experiencing it as well.
What Can We Do?
Although we can’t control if we are predisposed to seasonal depression, there are some evidence-based practices that can make this season feel a little less gloomy.
Think of this as sunshine in a box. Light therapy lamps emit a bright light (usually around 10,000 lux) that mimics natural sunlight and can help boost your serotonin levels. Many people find that sitting in front of one for about 20-30 minutes each morning makes a big difference.
2. Get Outside
Throw on some extra layers and get outside! Getting outside during the day helps you get a natural dose of sunlight - even if it’s cloudy. Take a short (or long) walk and let Mother Nature do her thing!
3. Exercise
If you’re new here, our therapists at A Road Through are big fans of getting your body moving. Even a quick walk or some mindful stretching at home can boost your mood by releasing endorphins. You don’t have to be a pilates princess or a gym bro; just aim to keep yourself active and move in ways that feel good to you.
4. Stay Social
I know it can be tempting to curl up under the covers and hibernate when the winter blues hit, but staying connected to loved ones really does help your mood. Whether it’s a quick text check in or a movie night in with loved ones, don’t underestimate the power of human connection in battling the winter blues!
5. Consider Therapy
Talking to a professional about what you’re experiencing really can help. Many of those who struggle with seasonal depression find it helpful to talk to a therapist. Reach out to us today and we can help you find the support that’s best for you!
6. Healthy Sleep Habits
When it’s dark and cold in the morning it can be easy to stay in bed a little longer. Lower moods can also lead us to oversleep, but this can actually make your symptoms worse. Try to go to bed and wake up around the same time every day, and avoid too much screen time before bed. Good sleep hygiene helps keep those circadian rhythms in check!
Remember, It’s Okay to Ask for Help
If you’re feeling overwhelmed, it’s important to reach out. Talking with a mental health professional can give you a safe space to work through these feelings and find strategies that work best for you.
So, if winter has you feeling like you’re operating on 1% battery, just remember: you’re not alone, you’re not imagining it, and there are real ways to feel better.
