Mental Health Awareness: Seasonal Depression (Seasonal Affective Disorder)

This content is provided as general information and is not medical advice or treatment. If you have any concerns or changes in your health, consult with your health provider(s). 

This information may be used for self-improvement or educational purposes.

Seasonal Affective Disorder (SAD), also known as Major Depressive Disorder with a seasonal pattern specifier, is a mood disorder in the DSM 5 TR.

This type of mood disorder is marked by the depressive episode induced by seasonal changes.

SAD is most common in the fall and winter, though some individuals may experience episodes during spring or summer.

Signs and Symptoms of Seasonal Affective Disorder

• Recurring depression around season change (fall or winter) for at least two years

• Difficulty sleeping (sleeping too much or too little)

• Trouble concentrating or paying attention

• Worrying as though something terrible might happen

• Feelings of low self-esteem

• Thoughts of suicide or self-harm

If you or someone you know is experiencing thoughts of suicide or self-harm immediately go to your nearest emergency room or call a crisis hotline: 988, or dial 911.

Seasonal depression can be prevented and mitigated.

Identifying signs and symptoms of depression is a great first step.

Other Signs of Depression:

• Difficulty with hygiene (brushing teeth, showering)

• Looming laundry piles

• Not having enough energy to cook meals consistently

• Decrease in energy level and exercising

• Isolating, less social time

• Unintentional weight gain or loss

• Difficulty with emotion regulation

Some ways to decrease depressive symptoms are the usual suspects: eat nutritiously, get good sleep, spend time outdoors, be active, and have positive self-talk.

Habits that Promote Mental Health

Below are a few tips to help prioritize mental health and prevent depression symptoms.

5 Ways to Stay Ahead Seasonal Depression

1. Keep a Consistent Sleep Pattern

Sleep and mental health are connected.

Connection Between Sleep and Mental Health

Behaviors before bed that can encourage a healthy circadian rhythm include avoiding bright lights an hour before bed (including screens).

Read a book in dim lighting, brew a cup of tea, or practice a calming activity such as progressive muscle relaxation.

2. Journal 5 Moments of Gratitude Each Day

Depression encourages negative self-talk, pessimism, and general sad feelings.

Carving a few minutes out of your day to utilize a positive psychology skill encourages mental well-being.

Journal moments that you noticed gratitude, appreciation, or self-love.

3. Engage in Physical Activity Every Day

Physical activity like dancing, yoga, walking, jogging, lifting weights, or playing ping pong promotes a healthy brain.

Set realistic goals and find a friend if you benefit from body doubling (Tips for Adults with ADHD)

4. Maintain Your Friendships

Many people report isolation as a symptom of depression.

Staying in contact with friends, family, and a community can have positive impacts on mental health.

Send a friend a moment that reminded you of them, or reach out and check-in.

Ways to check-in that are not “How are you doing?”

• Suggest planning a hike together
• Ask, “What is your new favorite song?”
• Share a new recipe you think they may like
• Send a message, “How are you fighting the patriarchy these days?”

5. Seek a Help from a Mental Health Professional

Depression and other mood disorders (Generalized Anxiety Disorder, Social Anxiety, Bipolar Disorders, and Obsessive Compulsive Disorder) are treatable.

Mental health professionals that work with depression include psychologists, therapists, social workers, and counselors.

When searching for a therapist make sure they are licensed, pre-licensed, or student practitioners under supervision in your state.

Mental health care professionals have years of required education, adhere to professional codes of ethics, and are accountable to their licensing board.

Life coaches do not require any training or accountability for potential harm.

5 Considerations When Searching for a New Therapist

Many people may receive a referral from their primary care physician to a mental health care provider.  

Therapy is not a lifelong requirement but is often a temporary resource.

Therapists help people with seasonal depression identify early triggers, early warning signs of depression, coping skills, and ways to ideally prevent depressive episodes again.

About the Author

Hello! My name is Nicole Zegiestowsky, M.S. (she/her) and I am a pre-licensed therapist in Alaska (supervisor is Psychologist Dr. Ekstrom #125200, #196093).

I provide telehealth individual and group therapy services to women & non-binary adults who experience anxiety, sleep difficulty, PTSD, depression, and perinatal/postpartum populations.

In my free time I enjoy gardening, hiking, berry picking, and causing good trouble.

I am accepting new clients for individual and group therapy. Contact me today for a free 20-minute initial consultation.