Is it Seasonal Depression, or Am I Just Sad?

For many, the holidays are the most wonderful time of the year, but for those who struggle with seasonal depression, the holidays can be one more thing that leaves them feeling sad, stressed, and depressed. If you find the fall and winter months difficult to navigate and you notice increased feelings of sadness, hopelessness, or helplessness, you may be one of the many people who suffer from seasonal depression. In this blog, you can learn more about what seasonal depression is, how it affects people, and how therapy helps. 

What Is Seasonal Depression? 

Seasonal depression may also be referred to as Seasonal Affective Disorder (SAD). By any name, this type of depression is a mood disorder that leads to depression symptoms that arise at specific times of the year. While individuals can experience seasonal depression during any season, it’s most common during the fall and winter months. The colder temperatures and shorter days make just about anyone have a tough time getting motivated or finding the joy in everyday life. 

Am I Dealing with Seasonal Depression? 

Seasonal depression symptoms are very similar to those related to general depression. The main difference is that these symptoms typically only occur during specific seasons. Some of the symptoms of seasonal depression include: 

• Depressed mood characterized by sadness, hopelessness, and helplessness 
• Swift changes in mood or increased irritability 
• No longer finding joy or losing interest in favorite activities
• Exhaustion and fatigue
• Difficulty concentrating or remembering details
• Negative self-talk
• Low or diminished self-esteem or self-worth
• Negative thoughts, including thinking about death, loss, grief, self-harm, or suicide
• Changes in lifestyle, including sleeping or eating more or less than usual
• Relying on unhealthy coping strategies like alcohol or substance use to numb or soothe feelings

Practical Suggestions for Treating Seasonal Depression

You don’t have to suffer needlessly every winter. Here are a few ideas to implement if you believe you may have seasonal depression.

1. Be proactive! It is better to plan ahead (in the summer or fall) when you are still feeling well. Make a plan for a few impactful things that you can implement early on, so that the habit is already established come winter.
2. Get some sunshine! Bundle up and get outdoors with regularity. This can help reduce the occurrence of vitamin D deficiency, which is thought to be a risk factor for depression. If you have the ability, consider taking a vacation to a warm, sunny location during the winter months; this will also give you something fun to plan and look forward to!
3. Consider “light therapy,” an artificial light box that mimics sunlight. This is a helpful alternative if you struggle to get outside during the winter.
4. Stay connected. Engage in social activities, as isolation can worsen depression.
5. Stay active. Stick to a routine that includes regular physical activity, one of the most research-proven methods of treating depressive symptoms. If you’re used to being outdoors for physical activity, consider finding enjoyable indoor alternatives to stay active during cold winter months.

Will Therapy Help with Seasonal Depression? 

We’ve heard from more than one person who struggles with seasonal depression that they just wait out their symptoms every year and know they’ll feel better in the spring. Even it that works for you, wouldn’t you rather develop tools and strategies to decrease the effects of seasonal depression, so you can live a more satisfying life all year long? That’s where therapy comes in. When you partner with a counselor, they can help you recognize the warning signs of seasonal depression. Together, you can create strategies to manage these symptoms as they arise, so you can maintain a greater sense of stability through every season. Just having someone who understands and recognizes what you’re going through who can validate your experience makes a big difference. Working with a therapist for support when experiencing seasonal depression symptoms diminishes the severity and longevity of these symptoms, so you find a greater sense of joy and peace. 

How Do I Get Started? 

At Cedar Counseling & Wellness, our trusted therapists are dedicated to supporting people as they deal with seasonal depression and other mood disorders and life changes that arise. If you’re ready to learn more or get started, call (443) 924-6344, email info@cedarcounselingandwellness.com, or complete our online scheduling request. We look forward to hearing from you soon.