Seasonal depression has a lot of the same symptoms as “normal” depression. The difference is, seasonal depression only happens during a particular time of year – the end of daylight savings. 

Seasonal affective disorder (SAD), which is commonly referred to as “seasonal depression,” is a type of depression related to changes of the seasons from summer to late fall and winter. This specific kind of depression usually begins and ends at the same times every year – when the clocks change – impacting 5 percent of the population. This form of clinical depression shouldn’t go ignored, as it will interfere with day-to-day activities and overall quality of health. 

Signs of Seasonal Depression  

If you experience seasonal depression, you might notice symptoms starting in late October and early November. When you combine the weather change with stressful life events, your symptoms may take off even earlier. When it comes to recognizing your symptoms, here are three things to look out for: mood changes, lack of energy and sleep, and increased appetite.

Mood Changes 

Seasonal depression often results in mood changes such as feeling hopeless, guilty, or feeling down during most of the day. Commonly during this time, people find themselves turning to alcohol for comfort. While it’s normal to feel down every once and awhile, it’s a scary situation when you feel down for days at a time. Seeing a psychologist for depression can help you find the motivation to complete activities you once enjoyed. 

Lack of Energy and Sleep

The transition in and out of daylight savings causes disruptions to our sleep patterns, disrupting our mood and increasing symptoms in those who regularly experience anxiety and depression. This happens because the brain struggles to balance serotonin and melatonin levels during this transition period. 

As the light of day ends sooner, so does your energy. Lack of energy and trouble falling asleep at night during the winter months are both signs of seasonal depression which negatively affects concentration. With less time outside, most people will experience less exercise, activity, and overall interaction with other people. 

Increased Appetite 

When you find yourself eating more carbs during the winter, that is a common sign of seasonal depression. An increased appetite and “carbohydrate craving” negatively impacts your body by causing you to gain weight throughout the winter months. Combined with lack of exercise and loss of concentration, a severely unhealthy path awaits if you don’t tackle the issue when it’s first noticed. 

Getting Through Seasonal Depression 

The longer your symptoms last, the worse you may feel. Coping with the impact of time changes is a mental challenge, but by making the right preparations and using appropriate resources, you’ll struggle a lot less. There are a few things you can do to improve your mental state when we fall back. 

Preparations 

Before your clock makes the switch, prepare yourself for the upcoming season. That means adjusting your inner clock, too. Make necessary adjustments in your day-to-day life before battling the “winter blues,” such as organizing your schedule, staying connected, and enjoying the sun as much as possible. 

By organizing a light work-out schedule, or time for activities such as yoga or social events, you’ll prepare yourself for small amounts of energy that help you feel better in the long run. Even something as simple as a ten minute walk in the sun can boost your mood levels and help adjust your inner clock. In short – take care of your physical wellbeing.

Light Therapy 

Light therapy techniques, or bright light treatments, are used to treat SAD and sleep disorders by gradually shifting sleeping patterns to what’s considered normal. By mimicking outdoor lights, bright light therapy may change the chemicals in your brain to lift your mood and ease symptoms of seasonal depression. 

Medication and Dietary Supplements 

Certain medications, which require a doctor’s prescription, can help you manage both anxiety and depression symptoms. For those who have lost all interest in once loved activities, or have considered suicide, medication can help control “start and stop” patterns throughout the seasons. However, if you and your doctor have agreed to rule out medication, then dietary supplements could be your next step. 

If you can, make sleep your priority. Go to bed earlier and avoid scrolling through electronics before sleep. This probably sounds easier said than done, so to improve your sleep habits, consider dietary supplements such as vitamin D, melatonin, and magnesium. Of course, consult with your doctor before implementing supplements into your nightly routine. If used correctly and in moderation, supplements can also help you maintain a healthy diet.

Psychologist for Depression 

While it may sound like you are experiencing seasonal depression, only a certified professional can diagnose seasonal affective disorder. Reach out to a psychologist for depression to learn healthy coping mechanisms and how to manage your SAD symptoms. In Nashville? Contact Dr. Phil Chanin to learn more about individual therapy.