Skip to main content

How to manage seasonal depression

Key takeaways

     

  • Seasonal affective disorder (SAD) is depression that’s often related to the change in the seasons.
  • Treatment can include light therapy. You may also feel better when you go out in the sunshine, exercise or take a vacation somewhere sunny during the winter months.
  • If you feel hopeless and can’t function, it’s important to seek help. Talk to your primary care physician or counselor for support.
 

What is seasonal affective disorder (SAD)?

 

The term “seasonal affective disorder” was coined in the 1980s by Norman Rosenthal, MD, a psychiatrist and researcher. He studied mood and biological rhythm disorders at the National Institutes of Mental Health. In his popular book Winter Blues, he talked about his own struggle with SAD and pointed to light deprivation as a major cause.*  By the 1990s, the concept of seasonal depression was widely accepted by many of Americans.

 

Symptoms of SAD

 

In addition to sadness and irritability, symptoms of the disorder can include sleeping too much or trouble falling asleep. Other symptoms can include social withdrawal and low energy. You might feel like staying home rather than going out. It often makes focusing on your daily tasks harder. You may also lose the pleasure you had in activities you once enjoyed. 

 

Some people feel the slump at the same time every year. However, certain factors can bring on SAD for the first time. Moving to a new home that gets less light, an especially harsh winter, or working the night shift can all set off seasonal mood changes.

Treatments for SAD

Treatments for SAD

Millions understand how you feel. About 5% of adults in the U.S. experience SAD.*  So, there’s no need to suffer in silence.  Treatments do exist and one or more may be right for you. 

 

  • Sunlight helps. Lack of natural sunlight is a main factor in SAD. More people feel its effects in cloudy weather, or if they're indoors without natural light. Take advantage of sunny days when you can.  
  • So does light therapy. This treatment uses a special lamp that mimics sunlight. Starting your day off with this light can ease your symptoms. Most people feel better after just a few days of light therapy.
  • Stay active. Exercise and fresh air help too. Even a simple 10-minute walk outside can boost your mood. Hiking or skiing allows you to soak up more sunlight, boosts vitamin D and gets your heart rate up. But moderate exercise of any kind can have a significant impact on depression. 
  • Check your vitamin D level. Some people with SAD manage their symptoms with vitamin D supplements in the fall and winter months. Vitamin D deficiency has been linked to depression, so have your doctor check your level with a blood test.  
  • Take a winter vacation. A winter vacation can also do wonders for your state of mind. Some people with SAD truly consider it a health requirement. Experts agree that spending a few days somewhere sunny can improve mood by releasing more serotonin in the brain.

Get help when you need it

 

If you’re feeling hopeless or finding it hard to function, self-care isn’t enough. Talk to your doctor or see a counselor as soon as you can. You’ll be screened for common conditions that can mimic or worsen seasonal depression. Therapy and medication have both been shown to help with major depression. If you’re an Aetna® member, you may have access to a range of mental health resources that can help.
 

Bottom line: Make the most of shorter days by getting active outside in the natural sunlight. Or by starting your day with light from a lamp that mimics the rays of the sun. If this doesn’t help, speak with your doctor about other treatments you can try.

 

Also of interest: