Seasonal depression: what it is, symptoms & how to overcome it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what seasonal depression is, what causes it, and what the symptoms are. Plus, how to overcome seasonal depression and boost your mood with our 10 tips.
Many of us are familiar with the onset of sadness or lethargy when the weather turns colder. Seasonal depression, commonly known as seasonal affective disorder (SAD), is a form of depression that occurs at a specific time of the year— usually in the fall and winter —when there’s less natural sunlight. People with seasonal depression experience mood changes and symptoms similar to depression, but these symptoms begin and end around the same times each year. It’s important to know that seasonal depression is a real condition, and it’s treatable.
What is seasonal depression?
Seasonal depression is a type of depression that occurs at particular times of the year. Most often, it starts in the fall or winter when the days become shorter and continues until the brighter days of spring or summer. Seasonal depression can affect a person's mood, energy, sleep, appetite, and daily behavior.
For someone with seasonal depression, the transition into fall and winter can trigger feelings of deep sadness, a drop in energy, or a loss of interest in activities they normally enjoy. And while some people experience seasonal depression in the summer, it’s much less common.
What causes seasonal depression? 5 possible triggers
The exact cause of seasonal depression isn't entirely understood, but researchers believe several factors may contribute to the onset of symptoms.
1. Reduced sunlight: When there's less sunlight, our bodies may experience shifts in biological clocks or circadian rhythms. This can lead to difficulties in regulating mood, sleep, and overall daily functioning, which may trigger seasonal depression.
2. Melatonin levels: Melatonin is a hormone that helps control your sleep-wake cycle. The body produces more melatonin when it's dark, so as days get shorter and nights longer, increased melatonin production can disrupt sleep patterns and mood, contributing to symptoms of seasonal depression.
3. Serotonin levels: Reduced sunlight can lead to lower serotonin levels—a neurotransmitter that helps regulate mood—which has been linked to an increase in the risk of seasonal depression.
4. Genetic factors: Some evidence suggests that if you have family members with SAD or other forms of depression, you might be more likely to experience it.
5. Geographical location: People who live farther from the equator, where winter daylight hours are short, can be more likely to experience seasonal depression.
What are the symptoms of seasonal depression?
People who have seasonal depression can experience a range of symptoms that can affect their mood, energy levels, and daily life. These symptoms typically start mild and become more severe as the season progresses.
It's important to note that having some of these symptoms doesn't necessarily mean you have seasonal depression. However, if you notice your symptoms recur annually during specific seasons and significantly impact your quality of life, seek professional advice.
Persistent feelings of sadness or low mood
Loss of interest in activities or hobbies that you usually enjoy
Feeling unusually tired or having little to no energy
Changes in sleep patterns, such as sleeping more than usual but still feeling tired, or having trouble sleeping at all
Changes in appetite or weight
Difficulty concentrating, remembering details, or making decisions
Feeling irritable, anxious, or particularly stressed
Avoiding social situations and isolating yourself
Physical symptoms such as headaches, stomach problems, or general aches and pains
How to overcome seasonal depression: 10 ways to support yourself through the slump
Overcoming seasonal depression involves developing strategies that can help you cope with the symptoms and improve your overall wellbeing during tough winter months. Try a few techniques to find the combination of treatments that work for you.
1. Maximize natural light exposure
Try to get as much natural sunlight as possible. Open your curtains during the day, sit near windows, or take a short walk outside to help regulate your body's clock and improve your mood.
💙 Discover how Giving Your Brain What it Wants (such as exercise and sunlight) can help combat seasonal depression.
2. Maintain a routine
Keeping a consistent daily routine can help stabilize your mood. Try to wake up, eat, work, and sleep at the same time every day. This predictability can be comforting and can help manage some of the symptoms of seasonal depression.
💙 Establishing new routines can take time. Learn How to Keep Going When it Gets Tough during this session from the Build Healthy Habits that Stick series.
3. Stay active
Regular physical activity can boost your mood, reduce stress, and relieve symptoms of depression. It doesn't have to be intense exercise to count. Find an activity you enjoy so it's easier to stick with it. Even a short daily walk in natural light can help.
💙 Try Mel Mah’s Moves for Brain Health, which may help boost your mood, especially during the months when the sun sets earlier.
4. Eat a balanced diet
Eat fruits, vegetables, whole grains, and lean proteins to boost your mood and energy levels. Try to limit sugary and processed foods, which can lead to energy crashes. Some studies suggest that foods rich in omega-3 fatty acids, such as fish, and foods high in fiber, like whole grains or fruits and vegetables, can help improve symptoms of depression.
💙 Listen to the Mindful Eating masterclass to discover the importance of choosing foods that will support your emotional, physical, and mental health.
5. Connect with others
Even if you feel like withdrawing from work or your loved ones, stay engaged and in touch with friends and family to get support and reduce feelings of isolation. Regular social interaction, even if it's virtual, can lift your spirits.
💙 Explore Unconditional Love and what it means to let people care for you, especially during life’s tougher moments.
6. Consider light therapy
Light therapy involves sitting near a device called a light therapy box, which emits bright light that mimics sunlight. It aims to compensate for the lack of sunlight during shorter, darker days, and to influence brain chemicals linked to mood—particularly serotonin, which is believed to be a significant factor in seasonal depression.
Typically, people use a light box for about 20–30 minutes each morning during the winter, but the exact timing can vary based on individual needs and the specific device.
7. Practice mindfulness for stress management
Practice meditation, mindfulness, yoga, or deep breathing exercises regularly to help reduce stress and improve your wellbeing. These techniques can help you focus on the present, reducing negative thoughts and enhancing your mood.
💙 Turn your focus to Finding Joy during moments of stress or depression and step into lightness and ease.
8. Create a supportive environment
Surround yourself with supportive friends and family and engage in social activities, even when you don't feel like it, to boost your mood and make you feel happier.
You can also try to make your living space as bright and comfortable as possible. Decorate with colors and items that make you happy, and keep your environment tidy to reduce stress.
💙 Combat your Fear of Intimacy in an effort to strengthen your connections with loved ones, both platonic and romantic, to cultivate a supportive community.
9. Set small, achievable goals
Accomplishing tasks, no matter how small, can improve your mood. Set realistic goals and celebrate your achievements to build momentum and a positive mindset.
💙 Get specific on the goals you wish to set and the intention behind them with guidance from Jay Shetty’s The ‘Why’ Behind Your Goals.
10. Vitamin D supplementation
Since reduced sunlight in winter can lead to lower levels of vitamin D, which is linked to mood regulation, supplementing with vitamin D may help improve symptoms of seasonal depression. Consult with a healthcare provider before starting any supplements.
When to seek professional help
If your symptoms are severe or don't improve with self-care, you should consider talking to a mental health professional. Talking therapies, such as CBT, can help you change negative thought patterns and behaviors that may be contributing to your feelings of seasonal depression. Professionals can also offer guidance, support, and medication, if needed, or other therapy options tailored to your needs.
Seasonal depression FAQs
How do I know if I have seasonal depression or if I'm just feeling the winter blues?
Seasonal depression is more intense than the winter blues and affects your daily life. While winter blues might cause slight discomfort or sadness, SAD can lead to significant changes in mood, energy, and behavior.
If every fall or winter you consistently experience deep sadness, lose interest in activities you usually enjoy, struggle with sleep, experience changes in your appetite, or find it hard to concentrate, you may be experiencing SAD. Speak with a healthcare professional for a proper assessment and diagnosis.
Can seasonal depression affect people in the summer?
While it's less common, some people experience seasonal depression during the summer months, known as summer-onset SAD. Instead of the typical symptoms associated with winter SAD, those with summer-onset SAD might face insomnia, reduced appetite, weight loss, and anxiety. The exact cause of summer SAD isn't clear, but some believe that too much sunlight, heat, and humidity can throw off the body's balance. Summer-onset SAD can also be managed with the right strategies and treatments.
How long does seasonal depression last, and when does it typically start?
Seasonal depression usually begins in the late fall or early winter and can last until spring or early summer, but the duration and severity can vary. Typically, symptoms start out as mild and become more severe as the season progresses. For most people with winter-onset SAD, symptoms may start to improve as the days get longer and the amount of sunlight increases. Recognizing the pattern of your symptoms can help you find strategies to reduce the impact on your life.
Are there natural remedies that can help with seasonal depression?
There are several natural remedies that can help lessen the symptoms of seasonal depression. Try combining several strategies to find the most effective relief for you.
Be sure to get regular exposure to natural light, especially in the morning.
Engage in outdoor activities during daylight hours, even when it's cloudy.
Exercise regularly.
Maintain a balanced diet.
Practice mindfulness or meditation.
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