What Is “Seasonal Depression” and How to Enhance Self Care In the Fall

For some, the start of fall means pumpkin flavors, cozy sweaters, and changing leaves. Others associate the season with colder temperatures, the arrival of snow, and the dreaded “seasonal depression.” 

Often a clickbait term, seasonal depression (known clinically as Seasonal Affective Disorder, or SAD) describes a lowered mood or mood swings which begin around the same time each year, and often ease in the summer months. Symptoms may mimic a depressive episode, including lost interest in typically enjoyed activities, low energy and craving extra sleep, feeling hopeless, and even having difficulty concentrating. 

Because the disorder is rooted in the changing seasons — which often brings a lack of daylight — there are a few things recommended to ease depressive symptoms.

Vitamin Use

Some who experience SAD may benefit from adjusting medications and adding additional vitamin D to their diet. Oftentimes, those who qualify for the disorder are found to have a deficiency in the vitamin, seemingly because of lack of sunlight in the winter months. It’s important to consult with your doctor about vitamin deficiencies before adjusting dosage on your own. Lab work can confirm which, if any, vitamins are lacking in your diet, and track seasonal changes. 

A doctor or psychiatrist may also recommend the use of antidepressants for SAD, should symptoms be aided by the help of medication. 

Light Therapy

Our bodies crave the consistency and warmth of the sun as a natural energizer. Those who live in northern climates may have difficulty adjusting to cloudy winters and shorter amounts of daylight. To combat this, many people benefit from using an artificial light source that mimics the sun. 

Because of the popularity of the devices, you can now buy a “happy light” from many retailers. It’s best to consult a doctor before use, especially if you have eye concerns, or take medication that can interact poorly with sunlight.

Psychotherapy

Though SAD is a unique disorder in its patterned appearance, those suffering from seasonal symptoms may benefit from consultation with a therapist. Individual therapy sessions can help build coping skills, while identifying holistic lifestyle adjustments to support an increase in energy, happiness, and attentiveness during colder months. Therapy is adjustable based on need and personal goals, meaning it offers a uniquely customizable approach to disorders with depressive symptoms. 

It’s important to note: that treatment for any mental illness is best done with the guidance of a medical professional because it’s unique to each person and problem. While these suggestions may be helpful for some, consulting with a physician or therapist can help ease symptoms while centering your personal experience. For some, SAD can impact functioning during spring and summer months — opposite to the public understanding of the disorder. 

To schedule an intake with Chicago Center for Behavioral Health clinicians for further exploration of your symptoms, click here.