Seasonal Depression: Is it a myth or am I truly in a funk?
by Tony Goffredi, LCSW, LAC - Learn More About Me
It's not just you - millions of Americans are affected by seasonal depression or Seasonal Affective Disorder (SAD) as it's commonly referred to. The symptoms can often mirror those of depression, such as lack of motivation, wanting to sleep more, and having negative thoughts about yourself.
What are the signs of seasonal depression?
The signs of seasonal depression may look like not feeling well-rested when you wake up, feeling like you're "in a funk," and struggling to maintain your normal routine. You might notice an impact on your overall mood as well as losing interest in activities or hobbies that you tend to enjoy.
When should I get help?
It's always a good time to get help with something that you are struggling with, especially if it starts spiraling into a deeper depression and absolutely if you are having thoughts of self-harm or suicide.
I'm often amazed by people in this day and age whot want to "tough it out" or don't want to "admit that I'm weak" by seeking out resources to help them. Society today has the know-how to help you feel better when affected by seasonal depression so quit holding yourself back from being your best.
What does treatment look like?
Treatment can come in different shapes and sizes. Some folks might prefer to look into medication, others might look for more of a holistic approach such as paying extra attention to their self-care, building new routines, and taking preventative measures when they know the seasons are changing.
If you decide to seek out therapy to help you with your seasonal depression, learning about the symptoms you experience, the patterns present in your day-to-day, and how it affects your daily life will provide you with a vast amount of information. This information can be used to inform your self-awareness when you feel the symptoms building, when you notice a dip in your mood, and when you need to dig into your toolbox to help you get through a rough time.
How I typically see seasonal depression manifest
In my work with clients, I often see an overall drop in mood around the time that the mornings are darker and the temperatures start to drop. Many times clients can't quite place the trigger for their low mood or why they are feeling the way they are. It's always worth asking them whether they notice these same symptoms coming up each year around this time.
Many of my clients tell me that fall is their favorite time of year as it brings in relef from the heat, football is back, the leaves are changing colors, and they sleep better at night with a window cracked. However, many of them don't realize that their routine has encountered a new adjustment period now waking up when it is dark instead of when the sun is up, and that staying inside more gets you into natural sunlight less.
Once my clients start identifying more specific changes they've noticed in their mood and routine, it becomes apparent that even just the few weeks of adjusting can be enough to impact their daily life. It's ok to be affected by changes, especially when our bodies and minds are more attuned to it than our self-awareness is.
With knowledge comes power and as we say in therapy, "if you can name it, you can tame it." Once patterns, symptoms, and triggers are identified, I work with my clients to develop an enhanced self-care routine, reinforce their positive beliefs about life, and develop more tools to use when they are experiencing the symptoms.
External Sources
For a more in-depth look at the signs and symptoms, as well as causes, The National Institute of Mental Health has a great article that expands on what I've discussed here with more empirical evidence. It also offers further information on treatment (including therapy) and how medication can be considered after talking with a medical professional.
Don't underestimate how much vitamin D can do for you as well! Please talk with your primary care team about supplementing yourself with more vitamin D as the sunshine starts to decrease. We may be in Colorado and boast 300 days of sunshine, but with less desire to go out in the cold and less hours of sunlight, it's an easy place to start.
Frequently Asked Questions about Seasonal Depression
What are the most common symptoms of seasonal depression?
The most common symptoms are wanting to sleep more, feeling an overlap with depressive symptoms, and wanting to isolate more.
Who is at risk of developing seasonal depression?
Women are more prone than men to develop seasonal depression, and it can affect anyone in an area that experiences less sunlight overall as the seasons change.
What are the most beneficial forms of treatment for seasonal depression?
The most beneficial and common forms of treatment are medication, psychotherapy, and changes to your lifestyle. A combination of all of them can be incredibly effective.
Want to find out more?
Take a look at my post, "Finding Mental Health Support: In-Person vs. Online" to see which form of therapy might be right for you. Just a reminder, I offer in-person services in Denver and telehealth services throughout the state of Colorado.
Take a look at all of the services I have to offer including depression therapy, anxiety therapy, and more!
Ready to talk?
Schedule a free, 15-minute phone consultation with me and tell me what's been on your mind recently. Please bring any and all questions you have about treatment or myself to the table, and let's see if we would be a good fit for each other.
Crisis Resources
If you're in crisis or thinking about suicide: Call or text 988 (Suicide & Crisis Lifeline), or call Colorado Crisis Services at 1-844-493-8255 (text TALK to 38255). For gambling help, call 1-800-GAMBLER, 24/7. If you're in immediate danger, call 911.
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