6 Subtle Signs You’re Dealing With Seasonal Depression

When Daylight Saving Time ends on the first Sunday in November, we let out a collective sigh of relief.But for those who struggle with seasonal depression, the shorter days are more than just a bummer.This time of year usually marks the beginning of their symptoms, which can sometimes be debilitating.

This mental health condition, also known as Seasonal Affective Disorder (SAD), is a subtype of clinical depression that begins and ends at about the same time each year-usually beginning in the fall, lasting throughout the winter, and subsiding in the spring.Reduced sunlight in the fall and winter is thought to be the trigger for most cases of SAD.

Sunlight helps regulate health, so when there is not enough sunlight, our biological clocks (i.e., circadian rhythms) are out of whack, which can lead to seasonal affective disorder.Changes in serotonin and melatonin levels at this time of year can also lead to mood disorders.

It’s not uncommon to experience the “winter blues,” a slight change in mood or depression caused by colder weather and less sunlight.But seasonal depression can have a more significant impact on your daily life.

The winter blues won’t affect your ability to enjoy life or complete daily activities.However, if your winter blues become more pronounced, negatively impacting school, work, family and personal life, a more complex disorder may be present.

Some experts are concerned that the ongoing stress of the COVID-19 pandemic will make for a particularly difficult few months for SAD patients – and the spring remission they expect may not be as pronounced.

On the one hand, people who suffer from seasonal depression are used to self-isolating in the winter because they tend to withdraw and go into “hibernation mode”, which is one of their symptoms.

Wondering if you suffer from mild winter blues or seasonal depression?Read on to find out.

What To Look For

The symptoms of seasonal depression are usually the same as those of non-seasonal depression.For people with SAD, symptoms tend to be most severe in January and February and then taper off in the spring.Experts reveal some subtle signs to look out for:

1.You feel constant sadness throughout the winter.

You may also feel desperate or helpless during this time.

Although rare, some people experience “reverse seasonal affective disorder” and feel it most severely in the spring and summer months.

2.Your appetite has changed.

Changes in eating habits, such as craving more comfort food or eating more than usual, may also indicate a larger problem.

Symptoms of SAD include increased appetite, carbohydrate cravings, increased eating and weight gain.

3.You are no longer interested in activities you used to enjoy.

Your favorite hobbies used to excite you, but at this time of year, you don’t care about them.

Decreased feelings of pleasure, emotional indifference and apathy may be typical symptoms.

You may also notice a decrease in your sex drive.

4.No matter how much sleep you get, you will be tired.

You may be sleeping more – but still have trouble getting up in the morning or just feel overall groggy.

Sleeping too much during the day, napping too much, or sleeping in from the night before until long into the next day are all symptoms that need to be checked.

5.You’re more irritable than usual.

Have you noticed that you’re getting grumpier?Maybe you’re lashing out over something at work, or you’re even more irritated when your partner forgets to pack up the household items.

Feeling chronically irritable, whiny, argumentative, hotheaded and angry are all symptoms of Seasonal Affective Disorder.

6.You have a hard time focusing on one task.

Some people who suffer from seasonal depression say they feel “mentally drained.”In addition to physical exhaustion, there may be mental fatigue, confusion or unresponsiveness, Serani said.

How to Manage Seasonal Affective Disorder

If the above symptoms are interfering with your daily life, make an appointment with your healthcare provider.Symptoms of certain conditions (such as thyroid problems and anemia) are similar to seasonal depression.Your doctor can rule out other potential causes before you start treatment for SAD.

If you are suffering from seasonal depression, here are some ways to manage this condition:

More sunshine.

People with Seasonal Affective Disorder have extremely sensitive biological clocks that are disrupted when there is less exposure to sunlight.

Spend some time outdoors – preferably in the morning if you can.

Even on a dreary, gray winter day, the amount of light is five to ten times higher than bright office lighting.

If you don’t have access to natural sunlight, try using a light therapy box (a.k.a. SAD light) in the morning – it emits a strong artificial light that mimics outdoor light – for about 30 minutes to relieve symptoms.

Establish a sleep schedule.

Maintaining healthy, regular sleep habits can help keep SAD under control.This means not sleeping too late, not sleeping too early, and minimizing naps.

Move.

That’s easier said than done when you’re feeling lethargic.But even light exercise – like a walk or gentle yoga – can make a difference.

If you go for a walk outdoors, you can move your body and enjoy the sunshine at the same time.

Enrich your diet as much as possible.

This is not to demonize any particular food, but to balance your overall feelings.

People with SAD tend to crave sweets and simple starches, so it’s important to manage nutrition by eating lean proteins and complex carbohydrates during the winter months.

Stay in touch with loved ones.

Even keeping in touch with friends and family through text messages, phone calls, or the occasional use of Zoom can alleviate feelings of loneliness.

Talk to a therapist.

If you are stuck in a rut, consider making an appointment with a mental health professional who can provide psychotherapy and discuss potential medication options if necessary.