Understanding Seasonal Depression: Strategies on How to Thrive During The Darker Months

Introduction by Karen Huang

As college students transition from fall to winter quarter, some may experience a noticeable change in their mood. With the sky darkening earlier due to Earth's rotation and daylight savings, reduced exposure to sunlight can lead to a sudden decline in motivation for completing even simple or routine tasks. For example, some students may struggle to wake up early for lectures and discussion sections or have difficulty submitting assignments on time. If you’ve been noticing these sudden shifts in mood and productivity, you may be experiencing signs of seasonal depression.

What is Seasonal Depression? by Hannah Y

Seasonal depression, also known as Seasonal Affective Disorder (SAD) or “winter depression,” is a type of depression that occurs at specific times of the year, typically during the late fall and winter months when there is less sunlight. Many people feel “down” or experience the “winter blues” as days become shorter in the fall and winter, but they tend to feel better in the spring when longer daylight hours return (National Institute of Mental Health, 2023).

In many cases, SAD symptoms begin in late fall or early winter. Although less common, some individuals experience SAD during the summer months, referred to as “summer-pattern SAD” or “reverse SAD.” Recognized as a mood disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), SAD is considered a subtype of Major Depressive Disorder (MDD) or bipolar disorder (National Institute of Mental Health, 2023).

Approximately 5% of adults in the U.S. experience SAD, with symptoms typically lasting about 40% of the year. The prevalence of SAD varies based on geographical latitude, age, and sex. It is more common in regions with higher latitudes, where individuals living farther from the equator experience reduced daylight hours during winter (American Psychiatric Association, 2024).

SAD occurs more frequently in women than in men and is especially common in individuals with depression or bipolar disorder, particularly bipolar I disorder. Additionally, people with relatives who have other mental illnesses, such as depression or schizophrenia, may be at a higher risk (National Institute of Mental Health, 2023).

Since seasonal depression follows predictable patterns of recurrence, preventative measures may help reduce symptoms. Strategies for prevention include regular exercise, increasing light exposure at home, practicing meditation and stress management techniques, spending more time outdoors, and visiting sunnier climates (Mental Health America, n.d.).

Causes of Seasonal Depression by Rowena Li

The causes of seasonal depression still remain uncertain, but some possible factors would be:

• Reduction of sunlight: The biological clock, also known as the circadian rhythm, is influenced by sunlight, which affects the molecules responsible for maintaining regular serotonin levels. During fall and winter, shorter daylight hours may cause these molecules to function improperly (National Institute of Mental Health, 2023). As a result, reduced sunlight during colder months can disrupt the internal body clock, leading to depressive symptoms such as winter-onset SAD. A decrease in sunlight can also trigger a drop in serotonin levels, affecting mood and emotions.

• Change in Melatonin Levels: Seasonal changes can also influence melatonin levels, which are essential for regulating sleep patterns and mood (Mayo Clinic, 2021). People with summer-pattern SAD may experience similar disruptions, particularly due to poor sleep cycles caused by long and hot days.

• Vitamin D Deficiency: Vitamin D enhances serotonin activity, and a deficiency in this essential nutrient may contribute to the worsening of winter-pattern SAD (National Institute of Mental Health, 2023).

Signs/Symptoms Exhibited by Individuals With Seasonal Depression by Ariany

When the weather and seasons change, it’s important to look out for yourself and a loved one who is prone to SAD. All the following information was taken from the Mayo Clinic Institute. There are several symptoms to look out for, and different symptoms arise in alternative seasons. The symptoms can be divided into the following: mood changes, behavioral symptoms, physical symptoms, etc. Some mood changes include persistent sadness, anxiety, feelings of hopelessness, and loss of interest. A couple of signs that fall under the behavioral category include withdrawal from social activities, reduced productivity, and increased appetite, mainly for carbohydrates. For physical symptoms, they can include fatigue, aches and pains, headaches, and even digestive problems. All these signs and symptoms are not set in stone, and everyone might experience some differently, such as having difficulty concentrating, increased sensitivity to criticism, and thoughts of self-harm. Getting into specifics, fall and winter SAD have distinct symptoms like oversleeping, tiredness or low energy, and appetite changes. On the other hand, spring and summer SAD includes symptoms like weight loss, agitation or anxiety, and trouble sleeping.

Strategies to Overcome Seasonal Depression by Evangelina So

People who suffer from SAD can be helped with professional treatments and personally administered self-care. Professional treatment includes light therapy (phototherapy), psychotherapy, and specific medications. Light therapy involves sitting in a room with a light that mimics natural sunlight. This must be done within the first hour after waking up. It acts on brain chemicals and helps improve mood during fall-onset (seasonal change). A specific light box is used for therapy, which can be purchased and used at home after consulting with a doctor. Psychotherapy, also known as talk therapy, involves meeting with a therapist to develop strategies that specifically help individuals cope with SAD. Through talk therapy, individuals learn how to manage their symptoms and develop techniques to handle the effects of the disorder. Doctors may also prescribe antidepressant medication if the depression is severe.

Self-care can be done by making your room and environment brighter and sunnier, as well as sitting closer to windows when indoors. Making indoor spaces more pleasant and bright can help combat sadness and stress during this time. Other helpful activities include going on long walks, spending time outside even when it’s cloudy, maintaining a regular sleep schedule, and exercising regularly (Mayo Clinic, 2017).

References 

American Psychiatric Association. (2024, March). Seasonal affective disorder (SAD). Retrieved January 27, 2025, from Psychiatry.org website: https://www.psychiatry.org/patients-families/seasonal-affective-disorder

Mayo Clinic. (2017). Seasonal affective disorder (SAD) - Diagnosis and treatment Mayo Clinic. Mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722

Mayo Clinic. (2021, December 14). Seasonal affective disorder (SAD) - Symptoms and causes. Mayo Clinic; Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

Mental Health America. (n.d.). Seasonal affective disorder (SAD). Retrieved January 27, 2025, from Mental Health America website: https://mhanational.org/conditions/seasonal-affective-disorder-sad

National Institute of Mental Health. (2023). Seasonal affective disorder. Retrieved January 27, 2025, from National Institute of Mental Health (NIMH) website: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

National Institute of Mental Health. (2023). Seasonal affective disorder. Www.nimh.nih.gov; National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder