Seasonal Depression: What to know

*Disclaimer: If you feel this is something you or someone you know may have or struggle with depression or any mental health issues, seek professional help from a licensed clinical professional or social worker. This does not provide you the tools to self diagnose; however, it is to cultivate awareness of symptoms and ways to manage. This is NOT a diagnostic tool.

Well... we have finally experienced the first snow fall of the season and with daylight savings coming up- I figured it would be good to address what seasonal affective disorder really is, how to recognize the symptoms of it, and what to do. Seasonal affective disorder (SAD) is commonly called 'seasonal depression' and throughout the years has become a more normalized conversation. The ability to recognize that, yes, in the dark winter months there is a higher level of depression and often times an annual trend on how it ebbs and flows.

According to the DSM (diagnostic manual), SAD is a subset of major depressive disorder, meaning it emulates all of the same diagnostic criteria of major depression; however, the main difference is that it trends with the fall/winter months. The "seasonal pattern" has been shown to have a relationship between the onset of symptoms and a particular time of the year while also symptoms decreasing or disappearing as the seasons change; ie springtime.

What are the symptoms? Again, SAD is a component of major depressive disorder, meaning the presenting symptoms reflect those of depression. This may include feeling depressed most of the day, decreased interest in activities, change in weight, change in sleep, irritation, fatigue or loss of energy, difficulty concentrating, and thoughts of death. If you sit and think about it, seasonal affective disorder is becoming more prominent because of the awareness and validation behind the change in mood with the seasons. During the fall/winter time there are fewer outdoor activities due to weather which results in less connections and interactions with peers. People often report leaving for work when it is dark and coming home from work in the dark making their exposure to natural sunlight, a known positive self care tip, decrease. There is an increase in isolation and lack of connection with others which often fuels the feelings of sadness and lack of interest in activities. Some of the signs may look like having difficultly getting out of bed, going to bed early, cancelling plans, and feeling increased sadness. Again, these symptoms must come as a trend with the changing of seasons to be diagnosed with SAD.

If you or someone you know is struggling with some of these symptoms, it is important to talk to a licensed professional to help support this time. Additionally, having the self awareness of this change can facilitate obtaining help early on. Along with depression, a helpful tip is to continue with your self care routine. Often times people experience lower motivation which changes the frequency of their self care; ie exercise, time with friends. Consistency and routine can assist in keeping up with self care such as journaling, reading, exercise, hygiene routine, sleep, and maintaining relationships. It can also be helpful to talk about these risk factors, symptoms, and tools with others to ensure a positive support system. SAD is just as important as any other mental health diagnosis and those who experience this are valid in their needs.

*Disclaimer: This is not a diagnositic tool. If you or someone you know is struggling with a mental health issue seek professional care. If this is an emergency call 911 or go to your nearest emergency room.