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Managing Seasonal Depression


By Claire Butcher

This article discusses self-harm and suicide. Please see a list of hotlines and resources below if you need to speak to someone. 

With the colder weather and limited sunlight, it’s essential to discuss the effects of seasonal depression. Our environment – including the weather around us- has a significant impact on our thoughts and mood. How we cope in the fall and winter is vital to managing seasonal depression. This article will discuss the prevalence, causes, signs, and tips on how to best manage “SAD”. 

What is Seasonal Depression, or “SAD”?

Seasonal depression entails essentially the same symptoms as “Major Depression”, but more concentrated around fall and winter months. People can experience the following:

  • Feeling more depressed or sad
  • Low energy/fatigue
  • Loss of interest in activities 
  • Trouble concentrating
  • Sleep difficulty
  • Appetite changes
  • Feelings of worthlessness or hopelessness
  • Thoughts of wanting to hurt or kill yourself 

A U.S. survey conducted in the winter of 2024 shed light on the prevalence of seasonal depression. Around two in five Americans report their mood worsens in the winter, 29% describe their mental health as “falling back” due to the time change and lack of sunlight. More women than men experienced their mood declining in the winter (45% versus 37%). People living in more populated and urban areas are less likely to report a decline in mood than those who live more rurally. 

Causes

While we’re not sure of any one particular cause for SAD, theories suggest the following as being the main contributors to symptoms: 

  • Biological clock change – less sunlight shifts our mood, hormones, and circadian rhythm
  • Brain chemistry – sunlight helps us regulate our serotonin levels, a lack of sunlight can lead to these levels falling and us feeling more depressed
  • Vitamin D deficiency
  • Melatonin boost – levels can increase with lack of sunlight
  • Increased stress and anxiety

Navigating Symptoms

It can be daunting trying to navigate seasonal depression, in addition to holidays, travel, and family stress. Here are some tips to get through: 

  • Light therapy – special lamps can help mimic natural sunlight and ease symptoms
  • Stay connected with others – text, call, and meet with others regularly
  • Schedule things to look forward to, big or small
  • Therapy – professional mental health help can help us cope with depression, and recognize and change our patterns in thinking and behavior
  • Spend time outdoors
  • Move your body, even if just in small ways like walking or chair yoga
  • Vitamin D – consult with your doctor before beginning new supplements
  • Antidepressant medication 

How to Support Loved Ones with SAD

Similar to the common symptoms listed above, it’s important to watch out for the following in our loved ones: mood changes, lower energy, social withdrawal, changes in sleep and eating patterns, difficulty concentrating, lack of interest in activities, hopelessness. Our approach to supporting loved ones managing seasonal depression should be met with compassion, never judgement. Here are a few more tips:

  • Encourage open and honest communication on how they’re feeling and coping
  • Promote healthy habits, but avoid ‘quick fixes’ and pushing others to do things they may not be ready for
  • Check in frequently – understand that managing depression is not a ‘one and done’ situation
  • Encourage them to seek professional help such as talk therapy
  • Celebrate small wins – getting out of bed, taking a shower, or going for a walk are all achievements
  • Don’t push too hard, or take their depression symptoms personally

See this podcast episode with Dr. Kelly Rohan to learn more about SAD and ways to cope. If you or a loved one is experiencing suicidal thoughts, please see the resources below. 

Hotlines and Resources

References: 

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