Hello Darkness, My Old Friend: Could It Be Seasonal Depression?

Did you know that 21st December is called the Winter Solstice? This day marks the longest night of the year. Doesn’t sound bad at all, right? Now, imagine a never-ending night.  Doesn’t seem terrible, in theory. Some cities worldwide experience polar nights, a phenomenon that occurs in the northernmost and southernmost regions of the earth when the sun remains below the horizon for over 24 hours. Tromso in Norway, Barrow in Alaska, Murmansk in Russia, and Alert in Canada are some of these cities or towns. These places experience polar nights from late October to mid-January, plunging them into complete darkness for several months. 

But what do shorter days, lack of sunlight and darkness do to someone’s health, or in this case, more specifically, to an individual’s mental health? Known as seasonal affective disorder (SAD), this goes beyond the “winter blues” and is a type of depression triggered by seasonal changes. It typically begins in autumn, worsens during the shorter days of winter, and improves as the sunnier days of spring and summer arrive.

What is seasonal affective disorder?

Seasonal affective disorder (SAD), also known as seasonal depression, is a type of depression that shows up like clockwork each year, usually around autumn or early winter and sticks around until spring or early summer. Seasonal affective disorder can deeply impact daily life, affecting mood, draining energy, and clouding thoughts. It’s officially classified as a major depressive disorder with a seasonal pattern, often triggered by shorter days and reduced sunlight. As daylight fades, many experience a persistent sadness that’s more than just a seasonal slump — this is a genuine mood disorder with real, tangible effects.

A rarer form of seasonal affective disorder is known as summer depression. It usually kicks in during late spring or early summer and eases up by fall. It's less common than the winter type of SAD. Interestingly enough, seasonal depression is most common in women and young adults, especially those living in northern regions.

Symptoms of SAD: It’s dark times when…

Symptoms of seasonal depression usually start in late autumn or early winter and ease by spring, though they can also appear at other times. Also, you might not experience them every year. Along with common signs of depression, people often notice increased sleep and carb cravings as some of the symptoms. A couple more seasonal depression symptoms are:

General symptoms of depression in SAD:

• Persistent sadness or feeling down most of the day
• Anxiety
• Fatigue and lack of energy
• Feelings of hopelessness, worthlessness, or guilt
• Trouble concentrating
• Thoughts of death or suicide
• Loss of interest in activities once enjoyed
• Desire to withdraw from social activities

Winter seasonal depression:

• Daytime fatigue and low-energy
• Oversleeping
• Increased appetite, especially for carbs and starchy foods
• Weight gain
• Preference for staying home and avoiding social interaction

Summer seasonal depression:

• Agitation and restlessness
• Anxiety
• Trouble sleeping (insomnia)
• Decreased appetite
• Weight loss
• Irritability or aggressive behaviour

Only 10% of people suffering from seasonal affective disorder have summer seasonal depression. 

Causes of SAD: Why you fade to black

While the exact causes of seasonal affective disorder (SAD) aren’t fully understood, researchers point to several factors that may contribute. These often relate to changes in light exposure and how the brain regulates mood, sleep, and hormones. Some of the factors are as follows:

1. Biological clock disruption

Your biological clock, or circadian rhythm, helps regulate sleep, mood, and hormone levels. In fall and winter, reduced sunlight can throw this internal clock out of sync, making it harder for your body to adapt to shorter days. This shift may lead to changes in energy levels, sleep patterns, and mood.

2. Brain chemistry imbalance

Neurotransmitters like serotonin play a key role in mood regulation. For people with SAD, serotonin activity may already be lower, and reduced sunlight in winter can worsen this imbalance. With less sunlight helping to produce serotonin, feelings of depression, fatigue, and weight gain may set in.

3. Vitamin D deficiency

Sunlight is a primary source of vitamin D, which helps regulate serotonin levels. In winter, less sunlight can lead to a vitamin D deficiency, further affecting serotonin activity and contributing to seasonal depression.

4. Melatonin overproduction

Melatonin, the hormone that regulates sleep, is influenced by light. During darker months, some people produce too much melatonin, leading to feelings of sluggishness, sleepiness, and difficulty staying awake during the day.

5. Seasonal triggers and negative thoughts

The reduced daylight of winter affects mood for many, but for some, it also brings stress and anxiety tied to the season itself. Negative thoughts about the colder months may amplify symptoms, though it’s unclear whether these thoughts are a cause or an effect of SAD.

6. Spring and summer SAD

Seasonal depression isn’t limited to winter. For some, longer days and brighter light in spring and summer can disrupt sleep patterns, while increased social obligations during warmer months may create additional stress.

Each case of seasonal depression is unique, and contributing factors can vary from person to person. However, light and its influence on the brain remain a central theory behind this condition.

Preventing SAD: You still have a shot in the dark

Do you know if you’re at risk for seasonal depression? Here are a few risk factors that could contribute towards you getting SAD: 

• Having another mood disorder, like major depressive disorder or bipolar disorder
• A family history of SAD, depression, or mental health conditions like schizophrenia
• Living far from the equator, where winters bring significantly less sunlight
• Residing in regions with frequent cloudy weather

But just because you’re at risk for seasonal depression doesn’t mean you can’t prevent it. Although it is difficult to avoid the first seasonal affective disorder episode, once diagnosed, there are effective ways to manage it and reduce the risk of recurrence. Here are key strategies for prevention after your diagnosis or first SAD episode:

1. Spend time outdoors

Daylight helps, even on cloudy days, so try to get outside daily, no matter the weather. If it’s too cold, sit by a window that lets in natural light. Exposure to natural daylight can help regulate your body’s internal clock and lift your mood.

2. Maintain a nutritious diet

When cravings for carbs and sweets hit, aim for balanced meals rich in fruits, vegetables, whole grains, and lean proteins. A nutrient-dense diet supports energy levels and mood stability, helping you feel more resilient during the winter months.

3. Exercise regularly

Physical activity is a proven mood booster. Aim for at least 30 minutes of exercise three to five times a week. Whether it’s a walk, workout, or your favourite sport, exercise reduces stress and anxiety, both of which can worsen SAD symptoms.

4. Stay socially connected

Isolation can worsen SAD, so keep up with friends and activities you enjoy. Spending time with your social circle offers essential support and helps counter feelings of loneliness or low energy during the darker months.

Remember to talk to your doctor if you feel any SAD symptoms or want to know which preventative measures may work best for you; they may also suggest alternate treatment options or therapies that could better help manage your seasonal depression or prevent it altogether. 

Living with SAD: When the darkness prevails

If you are someone living with diagnosed seasonal depression or feel like you might have seasonal affected disorder, here are a couple of steps to manage the condition effectively: 

• Seek help early: Don’t wait — if symptoms go beyond the “winter blues,” consult a doctor or mental health professional.
• Stick to a sleep schedule: Go to bed and wake up daily at the same time. Keep your naps short to avoid disrupting your routine.
• Maximise natural light: Open blinds, sit near windows, and try to spend as much time as possible in natural light.
• Prioritise enjoyable activities: Schedule things that make you happy, like watching a movie, reading a book or painting.
• Avoid alcohol and drugs: They may temporarily numb feelings but worsen your mood over time.

• Set realistic goals: Focus on what’s most important and tackle tasks one at a time — don’t overburden yourself.
• Delay major decisions: Avoid big life changes during your “down season” if possible.
• Lean on your support system: Confide in a trusted friend or family member, and don’t hesitate to ask for help.
• Be patient with recovery: Understand that alleviating symptoms takes time and consistent effort; cut yourself some slack. 
• Plan ahead: Prepare for your symptoms by scheduling activities during challenging months. A busy calendar can keep you from isolating at home.

The dark horse of seasonal changes

It’s important to recognise that while the darker, colder months can bring more than just a change in the weather, there are ways to cope with and manage seasonal affective disorder. You can take care if your mental health by taking proactive steps like staying connected, maintaining a healthy routine, and seeking professional guidance when needed. Remember, you’re not alone in this — there’s support available, and with proper care, you can navigate through these months and feel better.  If you suspect you’re struggling with seasonal depression, don’t hesitate to speak with your doctor. Together, you can find a plan to help you work through these darker months.

Frequently Asked Questions

1. Are there ways to prevent seasonal depression?

While it's difficult to prevent the first episode of seasonal depression, managing it involves maintaining a healthy routine: spending time outdoors, eating a balanced diet, exercising regularly, and staying socially connected. These steps help regulate mood and energy levels, reducing the risk of recurrence.

2. Can seasonal depression occur in the summer?

Yes, a rarer form of seasonal depression, known as summer depression, can occur, typically starting in late spring or early summer and easing by autumn. It involves symptoms like insomnia, irritability, and weight loss.