Seasonal depression: The most common symptoms and how to cope with them

When the temperatures get colder, naturally we tend to feel sad for no reason. Of course, once the sun is gone, everything feels blue, literally and figuratively. Apparently, this annual SADness is backed by science, or what is commonly referred to as seasonal affective disorder (SAD). 10/10 for the name, really accurate.

Seasonal affective disorder is a form of mild to moderate depression that is associated with a change in the seasons, and it begins and ends at approximately the same time every year. Your SAD symptoms will most likely show up during October and will fade away in springtime. This means that you’re not simply sad, but you are SAD sad.

According to Mayo Clinic, symptoms of SAD include:

• Feeling sad (obviously) for most of the day, nearly every day
• Not enjoying doing activities you once enjoyed
• Feeling lazy and unmotivated
• Sleeping longer than usual
• Weight gain – due to the tendency of craving carbs more than other protein-packed foods
• Difficulty concentrating
• Feelings of hopelessness
• Intrusive thoughts

Why do we get SAD?

What exactly causes SAD is not fully clear, but low exposure to the sun and shorter and colder days have a lot to do with it. In fact, NHS says that lack of sunlight is actually to blame since it affects the hypothalamus from working properly. This, in turn, impacts the following:

• Production of melatonin – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels
• Production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression
• Body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD

However, not everyone gets SAD the same way. Some people get SADder than others, and this has possibly to do with your genes.

How to cope with it?

While we fully embraced Lana Del Rey’s summertime sadness as a vibe, we have to try to do the same for the winter. A Scandinavian proverb says ‘There’s no such thing as bad weather, only inappropriate clothing.’

At the same time, sometimes it is not as easy to just shake it off. Doctors recommend paying more attention to your lifestyle: nutrition, exercise, sleep, and relaxation. When possible, take a winter vacation and chase the sun, wherever that is. Skiing or hiking could be a great package, as it involves a vitamin D boost and getting your heart rate up at the same time.

If you have severe depression due to SAD, please consult with your GP.

Disclaimer: The contents of this article: text, graphics, images, and other materials contained, are strictly for informational purposes only. The content is not intended to be used as a substitute for professional medical diagnosis, advice, or treatment. Please always seek the advice of a qualified health provider with all the questions that you have related to, or about, a medical condition.

Sources used:

Mayo Clinic: Seasonal affective disorder (SAD)

NHS: Overview - Seasonal affective disorder (SAD)

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