As the world is embraced in a cold blanket of winter and the season changes, some individuals find themselves navigating through a condition known as Seasonal Depression. This condition, also known as Seasonal Affective Disorder (SAD) (Rosenthal et al., 1984), affects a large number of people and is more serious than the wintertime blues.
Here we will discuss the complexities of seasonal depression. We will look at its causes, frequency, and why it typically casts a longer shadow in the winter. For individuals looking for respite from the seasonal blues, we’ll also discuss the different therapy choices that are accessible.
Table Of Contents
What Is Seasonal Depression?
What Causes Seasonal Depression?
How Common Is Seasonal Depression?
Why Is Seasonal Depression Worse in The Winter?
What Types of Treatment Are There for Seasonal Depression?
What Is Seasonal Depression?
Seasonal depression, often known as seasonal affective disorder (SAD), is a form of severe depressive illness that manifests itself during particular seasons of the year (Rosenthal et al., 1984). Autumn and winter are the time of the year when there are fewer daylight hours and this is when the most prevalent type of SAD appears. There is, however, also a less frequent variation that manifests itself in the spring and summer (Roecklein & Rohan, 2005).
Individuals who suffer from seasonal depression frequently exhibit symptoms that are comparable to those of major depressive disorder, including feelings of hopelessness, sleep and eating irregularities, and a chronic melancholy or loss of interest in activities. It is unique in that it happens periodically throughout the year. This differs from Major Depressive Disorder in that it is not tied or a specific time of year.
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What Causes Seasonal Depression?
Seasonal Depression’s exact etiology is unknown, although there are several explanations as to why it occurs. The decreased exposure to natural sunlight in the fall and winter is one important element. Sunlight is essential for controlling the circadian rhythm, the body’s internal clock. It also contributes to the synthesis of serotonin, a mood-affecting neurotransmitter. A decrease in exposure to sunlight leads to a deficiency of serotonin, therefore a change in personality and mood is observed (Lukmanji et al., 2020).
Furthermore, the reduction in exposure to sunlight may cause abnormalities in the synthesis of melatonin, a hormone that controls mood and sleep cycles. The amount of melatonin in the body increases as a result of decreased exposure to sunlight. Depressive symptoms may arise as a result of these modifications to the body’s basic functions because organs and cells involved in the synthesis of melatonin regulate the circadian rhythm causing weariness, relaxation, and sleep, which is generally beneficial if it happens at night. However, it is detrimental to one’s health to have persistently high amounts of this hormone during the day (Munir & Abbas, 2023).
Another reason behind the exacerbation of symptoms in individuals suffering from SAD may be a deficiency of Vitamin D. This vitamin is involved in the activity of serotonin. Because the active synthesis of vitamin D takes place when skin is exposed to sunlight, therefore, a reduced exposure to sunlight results in decreased production of vitamin D and subsequently, a reduced quantity of serotonin in the blood (Dallaspezia et al., 2012). Read more about Supplements for Mental Health here.
Seasonal depression may also be influenced by genetics, since certain people may be more susceptible to the illness because of family history. Other risk factors include age, with younger adults and those with a history of other mental health issues being at a higher risk, as well as gender (women are afflicted more frequently than males) (Munir & Abbas, 2023).
How Common Is Seasonal Depression?
Seasonal depression is thought to affect a significant percentage of the population; though exact numbers may differ. Approximately five percent of American adults, according to the American Psychiatric Association, suffer from seasonal depression. It is more common in northern areas where winter days are shorter (American Psychiatric Association, 2020).
Why Is Seasonal Depression Worse in The Winter?
The decrease in daylight hours is the main factor contributing to the severity of Seasonal Depression throughout the winter. People who suffer from SAD see less sunshine as the nights grow longer and the days become shorter, which affects their serotonin levels and circadian rhythm.
The body’s ability to produce melatonin is also impacted by a lack of sunshine, which can cause sleep disturbances and exacerbate feelings of depression. The weather during the winter might make it less conducive to outdoor activities, which reduces exposure to natural light and heightens the gloomy environment.
In addition, the winter months frequently bring lower temperatures and less pleasant weather, which deters individuals from exercising or participating in outdoor activities, both of which are proven mood enhancers. When coupled with the difficulties of social isolation in the winter, these elements provide a perfect combination for the worsening of seasonal depression.
What Types of Treatment Are There for Seasonal Depression?
Fortunately, there are treatments available for treating Seasonal Depression, and there are a number of efficient ways to lessen its symptoms. Plans for treatment are frequently customized to meet the needs of the patient, and a combination of therapies may be suggested.
Light Therapy: It is also known as Phototherapy. In this therapy, the patient is exposed to intense light that simulates sunlight for a predetermined period of time every day. Light therapy successfully reduces depressed symptoms by boosting serotonin levels and regulating circadian rhythms (Winkler et al., 2006).
Psychotherapy: Psychotherapy, sometimes known as talk therapy, is another effective treatment for seasonal depression. A popular strategy that focuses on altering unfavorable thought patterns and behaviors linked to depression is cognitive-behavioral therapy (CBT). It can assist people in finding coping mechanisms and methods to lift their spirits (Munir & Abbas, 2023).
Medication: Commonly used medications are Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs) as these medicines increase the levels of serotonin in the body helping with mood regulation (Winkler et al., 2006). You will need to work with a qualified medication expert to begin this type of treatment.
Lifestyle Changes: Seasonal Depression can be managed through simple lifestyle adjustments like regular exercise, consistent sleep, balanced diet, and adequate natural light exposure.
Mind-Body Techniques: Yoga, meditation, and relaxation techniques can reduce stress, promote well-being, and help individuals develop mindfulness and resilience, especially in the face of Seasonal Depression. Some people undergo Somatic therapies to accomplish this.
Conclusion
Many people, particularly in the winter, suffer from seasonal depression, which is a difficult but treatable illness. Knowing the reasons, prevalence, and therapies that are available is crucial for those who are affected by it as well as for those who are trying to help such individuals.
References
American Psychiatric Association. (2020, October). Seasonal Affective Disorder (SAD). https://www.psychiatry.org:443/patients-families/seasonal-affective-disorder
Dallaspezia, S., Benedetti, F., Colombo, C., Barbini, B., Fulgosi, M. C., Gavinelli, C., & Smeraldi, E. (2012). Optimized light therapy for non-seasonal major depressive disorder: Effects of timing and season. Journal of Affective Disorders, 138(3), 337–342. https://doi.org/10.1016/j.jad.2012.01.019
Lukmanji, A., Williams, J. V. A., Bulloch, A. G. M., & Patten, S. B. (2020). Seasonal variation in specific depressive symptoms: A population based study. Journal of Affective Disorders, 261, 153–159. https://doi.org/10.1016/j.jad.2019.10.003
Munir, S., & Abbas, M. (2023). Seasonal Depressive Disorder. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK568745/
Roecklein, K. A., & Rohan, K. J. (2005). Seasonal Affective Disorder. Psychiatry (Edgmont), 2(1), 20–26.
Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., Mueller, P. S., Newsome, D. A., & Wehr, T. A. (1984). Seasonal affective disorder. A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72–80. https://doi.org/10.1001/archpsyc.1984.01790120076010
Winkler, D., Pjrek, E., Iwaki, R., & Kasper, S. (2006). Treatment of seasonal affective disorder. Expert Review of Neurotherapeutics, 6(7), 1039–1048. https://doi.org/10.1586/14737175.6.7.1039
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