Seasonal Depression - What It Is and How To Manage It

As the days grow shorter and the air turns colder, many people notice subtle changes in their mood and energy. For some, these shifts are more than just the “winter blues.” Seasonal Affective Disorder (SAD), often referred to as seasonal depression, is a type of depression that occurs at specific times of the year, most commonly during autumn and winter. Understanding what it is and knowing how to manage it can make a big difference in how you navigate the darker months.

What Is Seasonal Depression?

Seasonal depression is a mood disorder that follows a seasonal pattern. While symptoms vary from person to person, the most common signs include:

• Persistent low mood or sadness

• Loss of interest in activities once enjoyed

• Low energy and fatigue

• Difficulty concentrating

• Changes in sleep patterns (often oversleeping)

• Changes in appetite, especially craving carbohydrates

• Feelings of hopelessness or worthlessness

These symptoms typically begin in late autumn or early winter and lift during spring or summer. Although the exact cause isn’t fully understood, research suggests that reduced sunlight during the colder months disrupts our internal body clock, affects serotonin (a brain chemical linked to mood), and alters melatonin (which regulates sleep). Together, these changes can leave us feeling sluggish and low.

Who Is Affected?

Seasonal depression can affect anyone, but it is more common in:

• Women (who are statistically more likely to be diagnosed than men)

• People living far from the equator, where daylight hours are much shorter in winter

• Individuals with a family history of depression

• Those who already live with depression or bipolar disorder

It’s also worth noting that while winter is the most common trigger, some people experience seasonal depression during summer months, though this is less frequent.

How to Manage Seasonal Depression

The good news is that there are effective ways to manage and ease seasonal depression. If you suspect you might be experiencing SAD, here are some strategies that may help:

1. Light Therapy

Light therapy is one of the most common treatments for seasonal depression. This involves sitting in front of a specially designed light box that mimics natural sunlight. Using a light box for around 20–30 minutes each morning can help reset your body clock and boost serotonin levels, improving mood and energy.

2. Maximise Natural Light

Even if the days are shorter, try to get outside whenever you can, especially during daylight hours. A short walk in the morning or a lunch break outdoors can make a surprising difference. Keep curtains and blinds open during the day and, if possible, arrange your workspace near a window.

3. Stay Active

Exercise has been shown to lift mood and reduce symptoms of depression. It doesn’t have to be intense, gentle movement such as walking, stretching, or yoga counts. The key is to make it regular. Moving your body boosts endorphins and can provide a much-needed energy lift.

4. Nourish Your Body

Cravings for sugary or carb-heavy foods can be common with seasonal depression. While it’s fine to enjoy comfort foods, balancing your meals with nourishing whole foods, fruits, vegetables, and protein can support more stable energy and mood. Some studies also suggest that Vitamin D, often called the “sunshine vitamin,” may play a role in managing symptoms, so speak with a healthcare professional if you’re considering supplements.

5. Keep a Routine

Shorter days can throw off your natural rhythm, so sticking to a consistent sleep and wake schedule can help. Even if you feel the urge to oversleep, try to wake up around the same time each day. Creating structure with regular mealtimes, movement, and planned activities can also provide stability during low-energy periods.

6. Stay Connected

Social withdrawal is a common symptom of seasonal depression, but isolation can make it worse. Staying connected with friends, family, or support groups can lift mood and provide encouragement. Even small interactions, like a phone call or a coffee with a friend, can help reduce feelings of loneliness.

7. Professional Support

If seasonal depression is significantly affecting your daily life, it’s important to seek professional support. Talking therapies, such as cognitive-behavioural therapy (CBT), can be effective, and in some cases, medication may be recommended. You don’t have to manage this alone, and reaching out for help is a sign of strength.

Summary

Seasonal depression is more than just feeling “down” during the winter, it’s a genuine mental health condition that can deeply affect daily life. The shorter, darker days can feel heavy, but with the right strategies, it is possible to manage symptoms and find light even in the colder months.

Remember: you are not alone in this. If you notice yourself struggling, try incorporating some of the strategies above, and don’t hesitate to reach out for support. Spring always comes again.