Your mood and mindset can be affected by myriad factors, including the weather. It’s not uncommon to feel a bit happier and more energized on bright, sunny summer afternoon than you would at the end of a cold, dark winter day. But if your mental health typically takes a drastic downturn at certain times of the year, you may be dealing with a condition called seasonal depression.
Defining Seasonal Depression
Seasonal depression is also often referred to as either seasonal affective disorder or SAD. In the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it is identified as major depressive disorder with seasonal pattern.
Regardless of which term you use, the experience is the same: You go through intense periods of low mood and diminished energy at certain times of the year.
Seasonal depression is commonly associated late autumn and winter, due to factors such as limited daylight, cold temperatures, and holiday-related stress. But it is entirely possible to have SAD symptoms that recur during the spring and/or summer.
Symptoms of Seasonal Depression
The symptoms of seasonal depression include:
- Persistent sadness
- Lack of interest, and inability to derive pleasure from, most activities
- Appetite change and unintentional weight gain or loss
- Sleeping too much (hypersomnia) or not enough (insomnia)
- Restlessness or slowed reactions
- Fatigue and exhaustion
- Sense of hopelessness, worthlessness, or inappropriate guilt
- Problems with focus, concentration, and judgment
- Recurring thoughts of death and dying, which can include suicidal ideation
To meet the diagnostic criteria for major depressive disorder, you must experience at least five of these symptoms, and they must be present most of the day, most days, for a period of at least two weeks.
To qualify for the “with seasonal pattern” specifier in the DSM-5, these symptoms must recur during a certain part of the year, and you must experience full remission (lack of symptoms) during other parts of the year.
Do I Suffer From Seasonal Depression Quiz
The best way to determine if you have developed seasonal depression is to be evaluated by a qualified professional. If you’re on the fence about scheduling an evaluation, our seasonal depression quiz may be able to help you decide.
At certain times of the year, do you:
- Struggle to summon the energy to get out of bed and get on with the day?
- Feel deeply sad for no apparent reason?
- Either have great difficulty getting a full night’s sleep, or often sleep much more than you know you should?
- Become prone to forgetfulness and indecisiveness?
- Have trouble with basic tasks such as showering, brushing your teeth, or cleaning your living space?
- Experience a downturn in your performance at work or in school?
- Lose interest in hobbies or other activities that you usually enjoy?
- Go through sudden and dramatic shifts in mood?
- Exhibit uncharacteristic anger or irritability toward others?
- Think the world might be a better place if you weren’t here?
Please note: If you fear that you may be at risk of suicide, please get help immediately. You can contact the 988 Suicide & Crisis Lifeline at any time of day or night by either visiting their website or calling or texting 988 from any phone in the U.S.
Assessing the Seasonal Depression Quiz
We alluded to this in the previous section, but it bears repeating: Taking our seasonal depression quiz or using any other online self-assessment tool cannot replace being assessed by a qualified professional.
If you answered yes to any of the questions in our quiz, you should seriously consider making an appointment with your primary physician or a mental health treatment center near you.
The good news is that seasonal depression is treatable. As we will discuss later in this post, there are a range of home remedies and professional services that can help you manage your symptoms and achieve improved health.
Once you have completed an assessment and received an accurate diagnosis, you’ll have a better understanding of what you’re dealing with, and can begin to evaluate your options to find the right type of care.
Causes of Seasonal Depression
Seasonal depression doesn’t have a single, universal cause. Instead, your risk of developing this condition can be influenced by a variety of factors, such as:
- Personal history of bipolar disorder or other mental health struggles
- Family history of depression or other mental illnesses
- Living farther from the equator, which can expose you to colder weather and greater amounts of darkness during the winter months
- Abnormal levels of serotonin, melatonin, and vitamin D
Home Remedies for Treating Seasonal Depression
Sometimes, you may be able to minimize the symptoms of seasonal depression by making certain behavioral or lifestyle changes, such as:
- Exercising more often, which can include finding enjoyable indoor recreational activities
- Improving your eating habits so you’re not relying on junk food or other non-nutritious options
- Using a seasonal depression lamp or light box, which are specifically designed to enhance mood and increase energy during periods of limited outdoor light
- Making a more concerted effort to connect with close friends and trusted family members, so you can talk through your concerns and avoid becoming isolated
- Journaling, which can be a safe and enlightening way to process your experiences and express difficult emotions
How to Treat Seasonal Depression
If home remedies don’t provide you with adequate relief from your seasonal depression symptoms, professional treatment may be the right choice.
As with other forms of depression, treatment for seasonal depression can occur at several levels and involve an array of therapies and support services.
Depending on your specific needs and goals, a customized treatment plan for seasonal depression may include:
- Antidepressants or other medications
- Individual, group, and/or family therapy sessions
- Cognitive behavioral therapy (CBT)
- Dialectical behavior therapy (DBT)
- Transcranial magnetic stimulation (TMS) therapy
- Neurofeedback
- Holistic therapies
Depending on the severity of your symptoms and the effectiveness of your personal support network, you may benefit from spending time in one or more of the following programs:
- Residential treatment
- Partial hospitalization program (PHP)
- Intensive outpatient program (IOP)
- Outpatient treatment
The rage of options available to you underscores the importance of finding a provider that will take the time to understand your unique circumstances, so they can develop a truly personalized plan just for you.
Contact Montare to Treat Seasonal Depression Today
Montare Behavioral Health offers life-affirming care for seasonal depression and other mental health concerns at several locations throughout Southern California.
When you choose one of our treatment centers, you can expect to receive evidence-based services and close personal support from a team of dedicated and compassionate professionals.
We understand how difficult it can be to live with seasonal depression, and we are committed to developing the customized solutions that align with your needs, goals, and preferences.
To learn more about how we can help you or a loved one, or to schedule a free assessment, please visit our Contact page or call us today.
