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Understanding Seasonal Depression: Signs and Treatment

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As the seasons shift, many people notice changes in their mood, energy, and overall well-being. For some, these changes are more than just "seasonal depression" or “winter blues.” Seasonal Affective Disorder (SAD) is a form of depression linked to seasonal changes, most often beginning in the fall and continuing through the winter months. Recognizing the signs and knowing the treatment options can help you or a loved one find relief and restore balance.


What Is Seasonal Affective Disorder?


SAD is a type of depression that follows a seasonal pattern. While most commonly experienced during fall and winter, some people may experience symptoms during spring and summer. Reduced sunlight, changes in circadian rhythms, and shifts in serotonin and melatonin levels all contribute to this condition.


Signs and Symptoms of Seasonal Affective Disorder


The symptoms of SAD can look much like other forms of depression, but tend to appear seasonally. Common signs include:


  • Low mood or persistent sadness that begins and ends with the season

  • Loss of interest or pleasure in activities once enjoyed

  • Low energy and fatigue, even after adequate rest

  • Changes in sleep patterns – oversleeping or difficulty sleeping

  • Changes in appetite, particularly cravings for carbohydrates or weight gain

  • Difficulty concentrating or feeling “foggy”

  • Withdrawal from social activities and relationships

  • Irritability or heightened anxiety


In severe cases, thoughts of hopelessness or worthlessness may occur. If you or someone you know is experiencing suicidal thoughts, it’s important to seek help immediately by calling 911 or the Suicide & Crisis Lifeline at 988.


Treatment Options for Seasonal Affective Disorder


The good news is that SAD is treatable. A combination of lifestyle approaches, therapy, and in some cases, medication, can help restore balance.


1. Light Therapy


Also called phototherapy, light boxes mimic natural sunlight and are often used first-line in treatment. Daily use, particularly in the morning, can help regulate circadian rhythms and improve mood.


2. Psychotherapy


Cognitive Behavioral Therapy (CBT), especially a version tailored for SAD (CBT-SAD), has been shown to help individuals challenge negative thought patterns and develop coping strategies.


3. Medication


For individuals with moderate to severe symptoms, antidepressants may be recommended. Selective Serotonin Reuptake Inhibitors (SSRIs) are commonly used, but another option—bupropion (Wellbutrin XL)—has been FDA-approved for preventing seasonal major depressive episodes in adults with a history of SAD.


Unlike SSRIs, Wellbutrin works on dopamine and norepinephrine pathways, which can help improve energy, motivation, and focus. It may be particularly helpful for patients who struggle with low energy and fatigue during the darker months.


4. Lifestyle Psychiatry Approaches


  • Nutrition: Eating a nutrient-rich diet with plenty of whole foods, lean proteins, and omega-3 fatty acids can stabilize mood.

  • Movement: Regular exercise, particularly outdoors, can reduce depressive symptoms.

  • Sleep hygiene: Consistent sleep and wake times support circadian health.

  • Mindfulness and stress reduction: Practices like meditation, journaling, and spending time in nature can help regulate mood.

  • Connection: Maintaining social ties reduces isolation during darker months.


5. Vitamin D Supplementation


Since low vitamin D levels are linked to mood changes, testing and supplementing when appropriate can make a significant difference.


When to Seek Psychiatric Care


If seasonal changes cause persistent sadness, fatigue, or difficulty functioning in daily life, it may be time to reach out to a mental health provider. Psychiatrists can help by offering diagnostic clarity, discussing whether medication is appropriate, and guiding a comprehensive treatment plan that may include therapy and lifestyle changes.


Seasonal Affective Disorder is more than a passing mood—it’s a form of depression that deserves attention and care. By recognizing the signs early and exploring treatment options, it’s possible to manage symptoms and bring more light into the darker months.


Take the First Step Toward Healing


If the changing seasons are weighing heavily on your mood, you don’t have to face it alone. At Mendem, we provide compassionate, personalized care to help you manage Seasonal Affective Disorder and restore balance. Schedule an appointment today and let’s create a plan that supports your mental health through every season.




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