Seasonal Depression: What It Is And How To Cope

The "winter blues" aren't just the blues- it is a real thing, and it is called seasonal depression, or the technical term seasonal affective disorder. A variety of factors can cause this, so it's important to detect it to keep your mental health in tip-top shape.  

SAD is a type of depression that occurs with the changing seasons, particularly in winter. This season can be full of joy, but for some, it consists of fatigue, lethargy, and depression.

Why It Happens

The exact cause is unknown, but winter SAD is assumed to be triggered by shorter, darker days.  

A leading theory has to do with the shift of the biological clock. The body produces melatonin at night, and it tapers off at sunrise. When it comes to winter SAD, melatonin peaks later and hangs around longer in the morning, leaving you groggy and tired. Because of this, it is harder to fall asleep because you don't reach peak wakefulness until later in the day. This situation can cause insomnia, inadequate sleep, fatigue, and depressive symptoms.  

There is also evidence that anticipation of winter and shorter days can cause SAD. For instance, saying we don't function well in the winter or that the winter makes us feel bad can create a self-fulfilling prophecy by speaking it into existence.

What You Can Do To Fix It

The good news is that there are evidence-backed ways to find relief in the slump.  

Bright Light therapy 

• Evidence shows that doing this first thing in the morning dramatically improves the vast majority of people with SAD. This includes sitting in front of a light therapy box, which mimics outdoor light, preferably early in the morning. The treatment will stimulate your body to produce the right hormones, making you feel more awake and alert.  

Cognitive Behavior Therapy 

• CBT is a form of talk therapy to shift negative thinking. It involves retraining your negative associations with darker months, such as replacing "hate" with "prefer over _." Even the smallest changes can alter your perspective on your emotions. This is a long-term treatment, so it helps you not just for one season but for years to come.  

A dose of the outdoors 

• Simply going outside can help boost your mood. Even if it's a bit gray, the quality of light on a winter morning will be more beneficial than what you get in your home. The excursion will most likely also boost your mental health. Mimicking your summer activities can bring joy to this season of life. If being at the lake is one of your favorite activities, get creative and find ways to do something similar.  

Be well, Auburn