How Does Seasonal Depression Begin?

Seasonal depression impacts about 5% of adults in the United States. According to the American Psychiatric Association, people who deal with it can struggle with symptoms for up to 40% of the year. 

But, seasonal depression typically starts around the same time each year — usually in the fall. It lasts throughout the winter months, with many people experiencing the worst symptoms in January and February when the days are typically short, dark, and cold. 

While some people deal with seasonal depression in the spring and summer, it’s more common in the winter, and there are several reasons why. 

Let’s take a closer look at this type of depression, why it happens, and what you can do about it. 

What Causes Seasonal Depression?

Why do some people struggle so much when darker days and colder temperatures come into play? While there isn’t one set cause for seasonal depression, there are a few factors that can contribute to it. 

First, the fall and winter months can throw off your body’s natural circadian rhythms. Think of these rhythms as your body’s internal clock. When they’re disrupted, you might have a harder time getting the sleep you need at night, leaving you feeling tired, stressed, and fatigued during the day. 

Seasonal changes can also disrupt the level of melatonin your body naturally produces. Again, this can impact your sleep and leave you sad and helpless. 

Days feel shorter because there is less sunlight. That can trigger a drop in serotonin — a chemical in the brain that directly affects your mood. While there are things you can do to boost serotonin, it’s an uphill battle when you’re fighting with the seasons. 

Who Deals With Seasonal Depression?

Seasonal depression can impact anyone. But, you might be at a greater risk of developing it if you already deal with depression or other mental health issues or have a family history of depression. 

People who tend to live far from the equator and have less sunlight are also often more at risk, as are those with low levels of vitamin D. Seasonal depression isn’t necessarily about cold temperatures and snow. While you might not like those things, the lack of sunlight is the main contributor to feelings of sadness. 

What Are the Signs?

How do you know if you’re dealing with seasonal depression? The biggest tell is that your symptoms come and go with the seasons. If you typically feel happy and full of life during the long summer months and both helpless and hopeless during the winter, it’s a clear sign that you’re being impacted by seasonal depression. 

Additionally, you can pay attention to some specific symptoms. Some of the common signs of seasonal depression include low energy, losing interest in things you typically enjoy, difficulty concentrating, appetite changes, and not getting enough sleep. 

What Can You Do?

You can’t change the seasons or the amount of sunlight during a season. You could always move to a different climate or an area that isn’t as intensely impacted by fall and winter, but that’s not realistic for everyone. 

So, what can you do to combat the effects of seasonal depression? 

First, practice self-care. Prioritize your well-being daily by getting enough sleep, maintaining a healthy diet, and exercising. Daily exercise is actually a great way to boost serotonin and reduce stress. 

You might also benefit from working with a therapist to talk more about your depression and how it’s affecting you. Sometimes, talking to someone and expressing your feelings can make a big difference. Your therapist might suggest different strategies for combatting your depression, including light therapy, which can help to give you the vitamin D your body craves. 

While we might be stepping into summer, fall and winter are always closer than you think. If you’ve struggled with seasonal depression in the past, you can take the necessary steps to combat it now. Begin by calling our offices to set up your first therapy appointment.