Understanding Seasonal Depression: More Than Just the Winter Blues
As the days grow shorter and temperatures drop, many people experience a dip in energy or mood. However, for some, these feelings go beyond what’s commonly known as the “winter blues.”
As the days grow shorter and temperatures drop, many people experience a dip in energy or mood. This shift can be a natural reaction to darker days and chilly weather. However, for some, these feelings go beyond what’s commonly known as the “winter blues.” They may be experiencing seasonal depression, also known as Seasonal Affective Disorder (SAD) [1].
What is seasonal depression?
SAD is a type of depression that occurs at a specific time of year, most often during the fall and winter when daylight hours are shorter. It’s believed to be linked to changes in light exposure, which can affect your biological clock (circadian rhythm) and interfere with the chemicals in your brain that regulate mood [2].
People with SAD may feel persistently sad, lose interest in activities they usually enjoy, or struggle with low energy [3]. Other symptoms can include:
- Sleeping too much or too little
- Difficulty concentrating
- Changes in appetite, often craving carbohydrates
- Feelings of hopelessness or guilt
If these symptoms sound familiar and persist for more than a couple of weeks, it’s worth paying attention to. SAD isn’t just a passing mood—it’s a serious condition that can impact your quality of life.
How to recognize seasonal depression
It can be difficult to tell the difference between typical seasonal changes in mood and SAD. One key indicator is duration: while the winter blues might come and go, SAD symptoms are more intense and tend to stick around for weeks or months at a time.
SAD also differs from the "holiday blues," which are feelings of sadness or stress tied to the holiday season [4]. SAD is linked to changes in daylight hours, not to specific events on the calendar such asthe holiday rush, family gatherings, and exam seasons.
Why professional support matters
While light therapy, exercise, and maintaining a routine can help manage some symptoms [1,4], professional mental health support can be helpful for those struggling with seasonal depression. A counsellor can help you identify patterns, develop coping strategies, and determine whether additional treatments might be beneficial. Seasonal depression can feel isolating, but you don’t have to face it alone!
If you think you might be experiencing seasonal depression, consider reaching out to us at Phare Counselling. Whether it’s through virtual sessions or in-person support, Phare Counselling offers flexible options to fit your needs. Don’t wait for the snow to melt or the days to grow longer – your mental health matters every season of the year!
References
[1] American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA:Author.
[2] Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564. https://doi.org/10.1155/2015/178564
[3] Mayo Clinic. (n.d.). Seasonal affective disorder(SAD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
[4] National Institute of Mental Health. (n.d.). Seasonal affective disorder. U.S. Department of Health and Human Services. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=SAD%20is%20a%20type%20of,pattern%20versus%20summer%2Dpattern%20SAD.
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