Once beaming sun rays become clouds of lifeless gray. A warm breeze transforms into a wind chill that creeps between the desolate, bare trees. As seasons change and the sun spends less time in the sky, the impacts become much more severe than just losing that summer tan. This lack of sun and vitamin D are the precursors to visible symptoms of Seasonal Affective Disorder (SAD), more commonly known as Seasonal Depression. These symptoms intensify as seasons shift from a constant warm forecast to colder conditions. When environmental factors suppress sensory stimulation, physical activity and serotonin production, an individual’s psychological state becomes increasingly susceptible to depressive disorders.
The ongoing struggle between balancing symptoms of conscious psychological and subconscious stress creates a platform for SAD symptoms to ambush the optimal chemical balance in the brain. An overwhelming sense of sadness and worthlessness enters the scene, often diminishing energy levels, sleep stability and interest in once-loved activities. As thoughts come and go, the consensus of a brain with depression tends to look on the downside of particular circumstances. As described by The Cleveland Clinic, regions like the amygdala in the brain–the processing center for emotions–become increasingly overactive. This escalation in activity can distort the interpretation of stimuli, causing neutral situations to appear discouraging.
According to the National Institute of Mental Health, symptoms of Winter-pattern SAD and typical holiday blues often overlap but should be thoroughly distinguished from one another. Holiday blues are full of feelings of anxiety and sadness influenced by the stresses that arise at certain times of the year. At the same time, weather changes, lack of vitamin D, and a disrupted circadian rhythm guide entry into SAD.
Emotional and psychological reactions to challenges vary widely, from effectively overcoming obstacles to potentially exacerbating negative mental states. People have turned to light therapy for seasonal depression since the 1980s, and its practical abilities make it an attractive remedy. The National Institute of Mental Health provides a meta-analysis that discovered that light therapy is effective in treating SAD, with remission rates ranging from 41% to 67%. The natural approach, if environmentally feasible, is highly effective as well. Once the clouds part, sitting on a well-lit window sill, bundling up and immersing oneself in nature are highly effective natural treatments.
Not only is light therapy advantageous, but there is also a wide variety of other highly beneficial tactics. By speaking to a doctor and discussing symptoms in great detail, antidepressants can be of great aid. If taken consistently and adequately, response rates lie around 60-70% for both treatments. These antidepressants work by altering the way the brain perceives stimuli through increasing neurotransmitters such as serotonin and noradrenaline. These are often called ‘feel-good neurotransmitters’ or ‘mood-enhancing chemicals’ that can positively influence your brain’s perception of challenging situations. They may help modulate emotional responses, reducing the perceived severity of stressful or depressing circumstances.
By being immersed in Cognitive Behavioral Therapy, individuals can learn how to skew their negative emotions into positive ones once they recognize detrimental thoughts. Implementing positive habits into a daily routine can alleviate the symptoms of seasonal depression. Cognitive behavioral therapy, light therapy and antidepressants can often be an expensive route to take for many individuals, regardless of insurance coverage. There are plenty of affordable and even free options that are proven to omit feelings of depression.
Mental clarity can reach its peak by focusing on keeping a clean diet and maintaining proper nutrition. Dietary choices directly influence brain chemistry and neurological functioning. Whole, minimally processed foods provide essential nutrients that support optimal cognitive performance. Heavily processed foods can impair mental acuity and contribute to high inflammation.
Climbing out of a rut, getting out of a funk, and recognizing the simple joys in life is indeed a difficult task for those struggling with seasonal depression. By taking the proper and necessary steps to prevent one’s deep despondency, the light at the end of the tunnel may appear sooner. Embracing hope, practicing self-compassion and implementing strategic mental health interventions can transform the seemingly insurmountable challenge of seasonal depression into a journey of resilience and healing.
