Published Nov. 1, 2024
When the days get shorter and colder, some people may start to feel more sad or tired. These are common signs of Seasonal Affective Disorder (SAD), or seasonal depression.
It happens when the seasons change, usually starting in the fall and lasting through the winter. People with seasonal depression often feel down or low on energy. They may also have trouble doing their normal activities.
What Is Seasonal Depression?
Seasonal depression is a type of depression that comes and goes with the seasons. It’s most common in the fall and winter months when there’s less sunlight. People with SAD might:
- Feel sad or “down” for long periods.
- Sleep more than usual but still feel tired.
- Have trouble focusing or getting things done.
- Lose interest in things they used to enjoy, like sports or hanging out with friends.
- Crave sugary or starchy foods, which can lead to weight gain.
These feelings can make it hard to keep up with school, work or hobbies. The good news is that SAD is treatable. There are ways to feel better.
Why Do People Get Seasonal Depression?
Scientists believe that changes in sunlight and weather patterns impact our brains. This is very common during the fall and winter. When there’s less sunlight, it can mess with our body’s internal clock, making us feel sleepy or off-balance. Sunlight also helps our bodies make serotonin, a chemical in the brain that helps us feel happy. Less sunlight means less serotonin, which can lead to feeling sad or depressed.
Another factor is melatonin, a hormone that controls sleep. When it gets darker earlier, our bodies make more melatonin, which can make us feel tired all the time.
How Can You Feel Better?
If you think you might have seasonal depression, it’s important to talk to a doctor or counselor. They can help figure out what’s going on and suggest ways to feel better. Here are some treatments that might help:
- Light therapy: Sitting in front of a light therapy box or lamp for about 30 minutes a day can make up for the sunlight you’re missing. This helps your body make more serotonin, which can lift your mood.
- Get outside: Even in winter, try to spend time outside during daylight hours. Fresh air and natural sunlight can boost your mood.
- Exercise: Physical activity helps your brain release feel-good chemicals. A simple walk or playing outside can make a big difference.
- Talk to someone: Sharing how you’re feeling with a friend, family member or therapist can help you feel less alone.
It’s OK to Ask for Help
If the winter blues start to get in the way of your everyday life, it’s important to ask for help. Seasonal depression is a real condition, and many people feel the same way. With the right treatment, most people with SAD start to feel better as the days get longer and brighter. Don’t hesitate to reach out if you need support.