Waiting for Spring: My Journey with Seasonal Depression, Common Symptoms and Ways to Cope

Feb 12

By Jeanine Bruen

January and February are difficult months for me. Every year, like clockwork, as the high of the holidays wears off, as the trees come down and collect on the curb, as the menorahs burn out and the Christmas lights dim, my seasonal depression pays its yearly visit.

I began to notice symptoms of seasonal depression in my early twenties. I didn’t have the language at the time to identify it. All I knew was I was sleeping well into the afternoon, my eating habits had become erratic, the mere thought of leaving the house exhausted me, and my usually rose-colored outlook on life became dark and bleak. When it started to interfere with my work and my personal relationships, I started doing research.

Coping with Seasonal Affective Disorder: Recognizing and Understanding the Symptoms

Consulting “Doctor Google” is notoriously not the best course of action if you are prone to panic; search “headache” and you’ll get every result from stress to a brain tumor. Sometimes, however, it can be a useful tool to point yourself in the right direction. Google introduced me to the term “seasonal depression”. I had never heard it before. Now, I at least had a vague idea of what could possibly be causing my mental and behavioral changes. According to Cleveland Clinic, seasonal depression (also referred to as seasonal affective disorder) is a type of depression triggered by a change of season that goes beyond being a little down. It interferes with a person’s daily life, affecting how they feel and think. Five percent of adults in the U.S. live with seasonal depression. It affects women more than men, though researchers are not yet sure why. Some of the most common symptoms are persistent sadness, weight changes or cravings for foods like carbohydrates, oversleeping, agitation/irritation, heavy limbs, loss of interest, or even thoughts of suicide.

Depression can be relentless. It is fickle and sometimes crippling. Worst of all, it’s hard to seek help when you’re in the midst of it. How do you practice self-care or go to therapy when leaving your bed to walk to the kitchen is an Everest-sized feat? I suffered for years before I was able to get to a place where I could ask for proper help. I now know I live with depression, both seasonal and otherwise. It is part of my life, but now, I have tools to cope. Depression is a journey. It is not a linear one. Even when you finally find help, finding the treatment that is the best fit is another process altogether, one of trial and error. Every person is different and will require a unique treatment plan. For me, medication and therapy were the best choices, and they changed my life for the better. However, medication and therapy work most effectively when used in combination with lifestyle changes.

Practical Tips for Managing Winter Blues at Home

Not everyone is in a position to seek or afford professional help. So, here are some things that help me stay afloat when I feel myself slipping into a funk, particularly in the cold winter months:

Creating a cozy space. Our environment inevitably has an effect on our mental state. In the winter months, try to combat the cold and darkness with light and warmth. Light candles, cuddle up in a blanket, wear cozy clothing, and take hot showers.
Cooking and nutrition. I took up cooking during the pandemic when there was little else to do. I now use it as a crucial part of my daily routine, a tool to combat my blues in the wintertime. Making something like a hearty stew or soup from scratch with my own hands is satisfying for my heart, my brain and my body. The winter is also a great time to cook with foods that have been shown to benefit mood and mental well-being, like sweet potatoes, turkey and chicken, lentils, and nuts. Aside from holiday celebrations, try to cut down on sugar, alcohol and ulta-processed foods.
Vitamin D. As someone who is chronically low in vitamin D, I take a supplement year-round, but I still notice a drastic difference in the wintertime when I am not getting as much sunlight. Even if just for 10 minutes, bundling up and taking a walk outside can make a big impact.
Light therapy. In addition to natural sunlight, light therapy has been proven to be safe for most people as a treatment option for seasonal depression. You can find these light boxes (10,000 lux) anywhere from Amazon to Target, which you can sit in front of for about 30-45 minutes a day to remedy the diminished natural light in darker months.
Music. Music has been proven to reduce stress and anxiety, as well as improve mental health in general. I create playlists for each season, carefully curated with music that makes me feel happy and safe. I play them whenever I feel down.
Medication. Your care provider may recommend medication for seasonal depression. Selective serotonin reuptake inhibitors (SSRIs) are a common course of action. It is important to note that most SSRIs take a few weeks to take effect. Make sure you’re working closely with your doctor and waiting the full amount of time before determining if the meds work or not.

For caregivers in particular, the isolation of depression in conjunction with seasonal isolation in the winter months can feel overwhelming. Though depression can make it seem so, if you are struggling, know you are not alone; when the winter is especially dark, hold on to the knowledge that Spring is around the corner.

The suicide and crisis hotline is always available by calling 988. If you are a caregiver in need of support, click here to join our community.

Seasonal depression, also known as seasonal affective disorder (SAD), is a type of affective disorder characterized by recurrent depressive episodes that follow a seasonal pattern, typically occurring in the winter months. Understanding and recognizing the symptoms is crucial for seeking appropriate treatment and improving mental health.
Common symptoms of seasonal affective disorder include persistent low mood, fatigue, loss of interest in activities you usually enjoy, changes in sleep patterns (often oversleeping), changes in appetite (particularly cravings for carbohydrates), weight gain, and difficulty concentrating. You may also feel agitated, have heavy limbs, and in severe cases, experience thoughts of suicide.
The lack of sunlight in winter can disrupt your body's internal clock and reduce serotonin levels, a neurotransmitter that affects mood. This reduction in serotonin, along with a potential imbalance in melatonin levels, can contribute to the onset of winter depression.
Treatment options for seasonal affective disorder often include light therapy, where you sit near a special light box that mimics natural sunlight, which can help regulate your mood and alleviate symptoms. Antidepressants and psychotherapy are also effective treatments. It's important to consult with a healthcare professional to determine the best approach for your specific situation.
Maintaining a routine, getting outside during daylight hours, and staying physically active can also help manage symptoms. If you notice a seasonal pattern to your depressive episodes and they significantly impact your daily life, it may be time to seek professional help to confirm if you have seasonal affective disorder and discuss appropriate treatment options.
Seasonal depression, a type of affective disorder also known as seasonal affective disorder (SAD), typically peaks during the winter months, with symptoms often being the worst in January. This mood disorder is triggered by the shorter days and reduced sunlight exposure during the winter, which can negatively impact one's mood and overall mental health.
For many individuals, the symptoms of this disorder begin to intensify as daylight decreases in late fall, but they are often most severe after the holiday season, when the initial excitement of winter festivities has faded. The persistent lack of sunlight during January can exacerbate feelings of depression, leading to the most challenging period for those affected.
Family caregivers and mental health professionals play a crucial role in recognizing and addressing the symptoms of seasonal depression. Effective treatment options include light therapy, psychotherapy, and sometimes medications prescribed by a mental health professional. These treatments aim to alleviate the symptoms and improve the individual's mood and overall mental health.
If you or someone you know experiences a significant worsening of mood in January, it is important to seek help from a mental health professional to explore appropriate therapy and treatment options for managing this seasonal affective disorder.
Yes, seasonal anxiety can be a thing. While seasonal affective disorder (SAD) is typically associated with depressive symptoms, it can also manifest as increased anxiety during certain times of the year, particularly in the winter months. This disorder is characterized by mood changes that follow a seasonal pattern, often triggered by the reduced daylight and colder weather.
Diagnosis of seasonal anxiety involves recognizing the recurrent nature of anxiety symptoms that worsen during specific seasons. Individuals may experience heightened anxiety, restlessness, and irritability, alongside or instead of depressive symptoms.
Effective treatments for seasonal anxiety often mirror those for seasonal depression. Light therapy is a common and effective treatment, using a light box to simulate sunlight and help regulate mood. Antidepressant medication may also be prescribed to manage symptoms and improve overall mental health. If you notice a pattern of mood changes and anxiety that correlates with seasonal shifts, it's important to consult with a healthcare professional for a proper diagnosis and treatment plan.