What is Seasonal Depression and How to Fight

​Seasonal affective disorder (SAD) is a form of depression that is linked to the changing seasons. The onset and resolution of SAD symptoms typically occur at the same time each year. Most people with SAD experience symptoms beginning in the fall and lasting throughout the winter, including low energy levels and a negative mood. These symptoms often improve during the spring and summer. However, it is less common for SAD to cause depression in the spring or early summer and then alleviate it during the fall or winter.

Treatment options for SAD include light therapy (phototherapy), psychotherapy, and medication. It is important not to dismiss the recurring feelings associated with SAD as just the "winter blues" or a temporary seasonal change. Instead, it is important to take steps to maintain a stable mood and motivation throughout the year.

​In most instances, the onset of seasonal affective disorder symptoms occurs during the late fall or early winter and typically dissipates during the brighter days of spring and summer. However, it is less common for individuals to have symptoms that commence in the spring or summer. Regardless of the timing of symptoms, they may begin mildly and gradually become more severe as the season progresses.
The signs and symptoms of SAD may include: feeling listless, sad, or down for the majority of the day, nearly every day; losing interest in activities that were once enjoyed; experiencing a lack of energy and feeling sluggish; encountering problems with sleeping, such as oversleeping; experiencing cravings for carbohydrates, overeating, and weight gain; difficulty focusing; feeling hopeless, worthless, or guilty; and having thoughts of not wanting to live.

Individuals living with bipolar disorder have an increased likelihood of experiencing seasonal affective disorder (SAD). This is because, in some individuals with bipolar disorder, episodes of mania may have a correlation with a specific season. For example, some individuals may experience symptoms of mania or a less intense form of mania (hypomania), such as anxiety, agitation, and irritability during the spring and summer months. Conversely, these same individuals may experience depression during the fall and winter months. This cyclical pattern of symptoms is known as seasonal-pattern bipolar disorder, a subtype of bipolar disorder where the episodes of mania and depression are triggered by specific seasons. Therefore, people who have bipolar disorder are at a greater risk of experiencing seasonal affective disorder and may require additional treatment or support to manage their symptoms.

There are several ways to treat seasonal depression at home without medication. One of the most effective ways is through light therapy. Light therapy involves exposing yourself to bright light for a set period of time each day, usually in the morning. This helps to regulate your body's natural circadian rhythm and can alleviate symptoms of seasonal depression. You can purchase a light box specifically designed for light therapy or simply sit near a window during the day to get natural light. 
Another way to treat seasonal depression at home is through exercise. Regular exercise has been shown to improve mood, reduce stress and anxiety, and increase energy levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, at least three times a week. Exercise outdoors, if possible, to benefit from the natural light. 
Other self-care practices that can help alleviate symptoms of seasonal depression include getting enough sleep, eating a healthy diet, and practicing stress-reducing techniques such as meditation or yoga. It's also important to stay connected with friends and loved ones and seek social support if you're feeling isolated. Additionally, try to engage in activities that you enjoy and which bring you pleasure; it could be reading, cooking, gardening, or painting. These activities can boost your mood and help you feel more positive.