Seasonal affective disorder (SAD), nicknamed the “winter blues,” is a mental health condition like major depression, but seasonal changes explicitly influence it. In the DSM, it is deemed “major depressive disorder recurrent with seasonal pattern.” Although symptoms tend to improve as Spring emerges, the fall and winter months are times of symptom uptick for those with the condition. People who live in cooler climates experience SAD more often than those in warmer regions.
By forming a greater understanding of SAD, affected individuals can learn ways to improve their symptoms and get through seasonal changes with less distress. Familiarizing oneself with the vulnerability factors associated with this condition can provide insights on how to preventively offset the severity of SAD symptoms. Vulnerability factors pertain to the circumstances that negatively impact symptom onset and continuance; learning about the biosocial aspects influencing SAD may provide additional ways to reduce symptom severity.
Below, we discuss how seasonal depression affects mental health. Keep in mind that individual symptoms vary and that women have an increased risk of experiencing SAD. We’ll relay some evidence-backed ways to combat symptoms for better mental health during the year’s cooler months. Continue reading to learn more.
Symptoms Of Seasonal Depression
There are many symptoms one can experience with seasonal depression, with some of the most common being hypersomnia, weight gain, and feeling sad, depressed, and/or lethargic. A formal diagnosis involves the individual meeting the criteria in the DSM-5. The individual must also note an overall decline in their basic functioning in areas of their life.
The DSM-5 criteria for seasonal depression, or major depressive disorder recurrent with seasonal pattern, includes:
- depression that starts and ends during a specified season annually and full remittance outside of this period
- symptoms that have occurred for two years or more, with more seasons of depression than not throughout life
Ways To Combat It
SAD is a subtype of major depression, and treatment recommendations are often the same as they are for major depression. Evidence-based treatments for both conditions are psychotherapy and medication. Combatting the winter blues or seasonal depression requires a skill in psychology called “behavioral activation.”
Therapy And Holistic Approaches
Behavioral activation is the engagement in activities that improve one’s mood. Some examples include intensive exercise, following a routine, and engaging in social activities and hobbies. Additional modalities for seasonal depression treatment include mindfulness-based techniques and CBT or cognitive behavioral therapy, an approach to challenge negative thinking that contributes to SAD symptoms.
Medications And Symptom-Reduction Tools
SSRI antidepressants (serotonin reuptake inhibitors) may treat symptoms by regulating circadian rhythms and support individual efforts to get sun exposure by using tools like sun lamps. Regulating serotine and melatonin production can lead to improvement in symptoms of seasonal depression.
A Mind-Body Connection
The symptoms of seasonal depression may improve with mind-body connection approaches to treatment. It may also be necessary to include therapeutic and psychiatric interventions. If you feel you’re struggling with seasonal affective disorder or depression, contact a mental health provider for further guidance.