Did you know that around 10 million Americans experience a rise in depression when the seasons change? Though it’s more common, it’s not isolated to colder weather and longer nights, either. Seasonal affective disorder (SAD) can strike at any time of year as the weather changes, and the same is true in reverse, too, with some becoming happier during summer or winter months. But what’s the link between seasonal changes and your mood? We’ve taken a look at the facts so that you can get to know your brain.
What is Seasonal Affective Disorder?
SAD is most commonly associated with a decline in mental well-being as the weather gets cooler. If you feel less joyful as autumn turns to winter and find it harder to keep a spring in your step when the mornings are dark and drizzly, you’re probably experiencing this very real seasonal mood shift.
On the other hand, if you find sunny days more gloomy than glorious, you’re also not alone.
Summertime SAD (known also as summer depression) is just as serious as winter depression, though it does tend to be less prevalent.
It’s important to note that SAD isn’t just the winter blues but a legitimate subtype of depressive and bipolar disorders that are only present for a season. If your mental health slips when the seasons change, it’s vital you take it seriously and seek professional help from a reputable depression treatment center.
Signs That Your Mood is Linked to Seasonal Changes
When your mood is linked to the seasons, you’ll see repetition in the ups and downs of your mental well-being.
People with SAD experience feelings of depression when the seasons change, with symptoms returning year after year. These can include:
Feeling unmotivated
Sadness and reduced joy
Poor focus
Appetite and sleep changes (e.g. insomnia)
Feeling less energized
Increased thoughts of self-harm and self-sabotage
Why Can Moods Change With the Seasons?
So, what’s the link? There’s no straight answer for why moods can dive as the seasons change, with some experiencing different causes than others. But, psychologists and biologists have identified a few clear-cut reasons that SAD affects so many, helping you identify the reasons behind your seasonal depression.
One cause is that your biological clock (your circadian rhythm) is disrupted as the weather shifts. Your body’s thrown out of sync as changes in daylight affect your melatonin production (the hormone responsible for sleep) which could also lead to mood changes.
If your SAD is specific to winter months, you may also find that a decrease in vitamin D is responsible. There’s been evidence found over the years that vitamin D has a direct correlation with mental health disorders, and during the winter when the sun’s rays are weaker and there are more cloudy days you may be feeling those effects.
There’s also evidence that the amount of sunlight you’re exposed to has a direct link on serotonin levels - the hormone that makes you feel happy - with less sun leading to less serotonin.
There may be more personal reasons for SAD, too. Perhaps you see your friends less because of colder weather or get less exercise, both of which could impact your mental well-being. In the summer, some people struggle with a busier social calendar or body image issues, leading to worse mental health.
Factors That Make SAD More Likely
There are some factors at play that make it more likely for an individual to experience seasonal mood changes. One is living far from the equator where the amount of sunlight during the winter months is very low. Women also more frequently suffer, and if you have a close relative who suffers from SAD it’s more likely that you will, too (though by no means is it guaranteed).
Are There Treatments for Seasonal Mood Changes?
If you experience seasonal mood changes, the good news is there are treatments available that can help your symptoms. LuxuryRehabs.com states that “In the last 30 years in the U.S., the biomedical treatment model has been the dominant approach to mental health. This means a large body of research has been focused on biomedical therapy options for some of the most prevalent mental health conditions.“
Let’s take a look at some of the most commonly prescribed that have seen positive results.
Light Therapy
Light therapy involves using an artificial light that simulates the sun's rays to give you your daily dose of summer sun even during the winter months. Usually, you’ll sit with this light for between 30 minutes and an hour, before sunrise or after sunset. Do note that you should always speak to a mental health professional before starting light therapy treatments, particularly if you suffer from bipolar disorder.
Vitamin D Supplements
As mentioned above, a lack of vitamin D from sunlight could be contributing to your mood changes. By taking a daily vitamin D supplement, you might see decreased symptoms of depression along with a bonus boost of energy.
Cognitive-Behavioral Therapy (CBT)
CBT is a type of counseling useful for working on the root causes of your seasonal mood changes as well as helping you manage the symptoms you experience. If you have summer SAD, it’s particularly useful as your mental health issues are unlikely to be related to sunlight and could be a more personal problem with emotional triggers, like body image concerns.
Prescription Antidepressants
If your mental health problems are severe (such as if they’re impacting your daily life or causing thoughts of self-harm) antidepressants can be a great way to help get your feelings under control before you begin other treatment options. Usually, this is a temporary solution. Be sure you begin CBT and speak with a mental health professional while you’re on antidepressants.
Final Words
Seasonal mood disorders are temporary and will disappear when the weather changes but that doesn’t make them any easier to deal with. If you’re struggling, remember that help is available. Speak to someone you trust or head straight to a medical professional to begin leading a happier, healthier life all year round.
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