Despite its seasonal nature and the sometimes disparaging names given to it, seasonal depression is neither something to disregard nor submit to. Let’s take some time to discuss what seasonal depression is, its symptoms, its causes and how to combat it to help you to better enjoy your holiday season.

What is seasonal depression?

It’s not unusual to feel down or unlike yourself every once in a while. But when these episodes of sadness become prolonged — lasting days or weeks on end — they become a reason for concern. Sometimes, these bouts of depression align with the changing of the seasons, impacting the way you think, feel and act around others — if, that is, you can even bring yourself to be around others when suffering from this change in mood.

Seasonal depression typically strikes in late fall or early winter and sticks around until the spring, when the world begins to brighten up once more. Interestingly, seasonal depression is more common in areas far from the equator than those close to it, as those regions experience less light in the fall and winter months.

What are the symptoms of seasonal depression?

Seasonal depression carries a host of symptoms:

• Frequent, long bouts of depression.
• Loss of interest in activities you typically enjoy.
• Trouble falling asleep.
• Loss of energy.
• Hopelessness.
• Decreased libido.
• Feelings of worthlessness.
• Difficulty concentrating.
• Thoughts of death or suicide.

It may surprise you to know that SAD isn’t just a fall/winter concern. It can strike during warmer months as well. Summer SAD and winter SAD have their own unique symptoms, with fall/winter including the following:

• Oversleeping.
• Overeating.
• Weight gain.
• Social withdrawal.

What causes seasonal depression?

Research is still inconclusive when it comes to definitive causes of seasonal depression. However, there are two likely contenders that tie in to the shortening days and decrease in sunlight:

• Higher melatonin levels: When it’s dark, your body produces melatonin, a chemical that helps prepare your body for sleep. The more time you spend in darkness, the more your body thinks it should be sleeping. This can ultimately disrupt your sleep schedule and lead to a whole bunch of consequences.
• Lower serotonin levels: Serotonin, a chemical that helps regulate your mood, depends in large part on sunlight to be produced. The less sunlight you get, the less serotonin your body produces.

How can I combat seasonal depression?

1. Talk to your doctor

At the risk of being redundant, seasonal depression is depression. That means it needs to be diagnosed in order to be treated effectively. Schedule a visit with your primary care doctor and be honest and open about your symptoms. It will help if, before your visit, you’ve journaled and kept track of your feelings. Then your doctor will have a better idea of how to help you.

2. Get outside

With sunlight in short supply and high demand, make sure to take advantage of daylight hours as much as you can. Depending on your schedule, this could mean prioritizing a walk during your lunch break or dedicating weekends to hiking or, once the snow comes, hitting the slopes.

3. Consider bright light therapy

Bright light therapy uses timed exposure to light (typically artificial) in order to impact a person’s circadian rhythm. However, it has also shown promise as a treatment for seasonal depression.

4. Cut alcohol from your diet

When in the throes of depression, stimulants are a frequent resort for those desperate to feel anything besides numbness. Even if your drinking habits are responsible during your good months, SAD can turn a normally harmless pleasure into a danger. If you know before the season that you’re likely to suffer from SAD, remove any alcohol from your home to avoid the risk of addiction.

5. Set your schedule and stick to it

Sleep factors into much of seasonal depression, with insomnia and oversleeping being frequent symptoms. Do your best to stick to a consistent schedule, which will encourage your body to rise and fall at a consistent hour, regardless of the light outside. Sticking to a schedule should also involve your meals, which will help you avoid overeating.

6. Ask your doctor about antidepressants

Antidepressants can be a great help when taken with a doctor’s direction. That means no self-medication.

As the season and the colors of the leaves change, prepare for the possibility of seasonal depression. Take the necessary precautions by talking with your doctor and utilizing the other tips to combat seasonal depression. We wish you a wonderful and happy holiday season!

Sam Wright is a project manager at Stage Marketing, a full-service content marketing agency based in Pleasant Grove.