Seasonal Depression: How to Recognize It and How to Combat It

Do certain times of year—particularly the winter—get you down? On the surface, this is neither unusual nor alarming. However, Seasonal Affective Disorder (SAD) is a thing, and it is a diagnosable form of depression. SAD can occur during the summer months, but this mood disorder almost always kicks in by late fall and continues through the darker, colder winter months.

Full-blown SAD affects roughly 11 million Americans per year. I say “roughly” because it can get underreported and/or inadvertently lumped in with traditional depression. Then, a milder version—typically referred to as “winter blues”—impacts another 25 million annually. So, how can you figure out what’s going on?

How to Recognize Seasonal Depression

In its initial phase in the late fall, symptoms may be too mild to concern you. As winter progresses, so do the signs and symptoms. Here is some of what to watch for:

• Feeling sadness for most of nearly every day

• No longer interested in activities that once interested you (including sex)

• Craving junk food

• Overeating and gaining weight

• Low energy

• Inability to concentrate 

• Sleep disturbances (most commonly, oversleeping, but those with summer SAD often experience insomnia)

• Feelings of hopelessness and worthlessness

• Thoughts of death, dying, and suicide

What Causes SAD?

Specific causes for SAD have not been identified, but factors are believed to include the following:

• The change of seasons and reduction of sunlight can disrupt levels of important chemicals like serotonin and melatonin. This will result in mood changes.

• In addition, less sunlight has been known to throw off one’s internal biological clock. 

Some risk factors to consider:

• SAD impacts women more than men and younger adults more than older adults.

• Those with major depression or bipolar disorder are at greater risk.

• Family history is a factor. Having relatives with SAD (or other forms of depression) makes you more likely to struggle with it.

• Less sunlight often means less vitamin D in your body. This can lead to a decrease in the aforementioned serotonin. 

• Geography matters. The further you live from the equator, the less sustained sunlight and the higher risk of SAD.

How to Combat Seasonal Depression

If you’ve come to realize that the approach of winter does not agree with you, take steps in preparation. These can include:

• Making outdoor plans in advance. Maximize your time out in fresh air and, most importantly, sunlight. Whenever possible, make those plans active. Exercise is a proven way to lift your mood. Also, if SAD is making you gain weight, movement will help balance that out. Also, invite others along on these outings. Quality social time is another valuable bulwark against depression.

• Artificial light therapy. Invest in products like dawn simulators and lightboxes. They can keep your circadian rhythm on track and help fend off SAD.

• Create and adhere to a routine. When the sun’s patterns shift, it can throw off your bedtime and waking times. Left unchecked, this can turn into a vicious cycle. So, for starters, set up a firm sleep schedule. Build around that sleep schedule by creating other life routines that keep you in a rhythm. 

• Talk with your doctor about vitamin D. If there’s less sun available, make sure you’re getting enough via diet or supplementation. Get expert advice and then stick to it. 

Speaking of Expert Advice…

Treatment for any kind of depression requires professional help. Working with a therapist is the ideal starting point. Your weekly sessions will offer you solace and space to share. You can better understand what you’re feeling and why. Best of all, you’ll work together to cultivate new approaches to address and manage Seasonal Depression. Let’s connect soon and talk more about this. 

3 Ways Anxiety and Depression Are Related… and 3 Ways They’re Not

Depression and anxiety are the two most common mental health concerns. On the surface, they may appear quite different. In layman’s terms, anxiety is about nervousness, while depression is all about despair. There is some truth in those perceptions.

Meanwhile, at least half the people diagnosed with depression are also diagnosed with some kind of anxiety disorder. The conditions are related. Yet, they are different. Their fundamental causes could be similar. How they manifest in each person can be incredibly distinct. Educating yourself on how anxiety and depression are related (or not) can be crucial in getting the support you need.

3 Ways Anxiety & Depression Are Not Related

1. Depression Symptoms

Symptoms of anxiety and depression may overlap, e.g., changes in appetite and eating habits, inability to concentrate, and general fatigue. However, depression’s hallmark signs are usually unmistakable. These include but are not limited to:

• Losing interest in activities that once excited you

• Ongoing feeling of profound sadness

• Chronic thoughts of death, dying, and suicide

2. Anxiety Symptoms

Anxiety symptoms that are not usually associated with depression:

• Physical: breathing issues (shortness or hyperventilation), dry mouth, nausea and dizziness, muscle tension and aches, heart palpitations, your hand or feet get numb, tingly, sweaty, or cold.

• Psychological: inability to stay calm, restlessness, a relentless sense of panic and fear, rumination, avoidance of people, places, or things that cause fear

3. General Outlook and Mood

Anxiety and depression are experienced quite differently. In fact, they’ve been called two sides of the same coin. For example, someone with depression may think about death because they feel life is hopeless. When a person with anxiety thinks about death, it’s almost certainly because they fear a (real or perceived) threat to their well-being.

3 Ways Anxiety & Depression Are Related

1. Cause and Effect

Let’s return to something touched on above: at least half the people diagnosed with depression are also diagnosed with some kind of anxiety disorder.

2. When Anxiety Leads the Way

Generally speaking, if you have an anxiety disorder, there is an increased possibility of acquiring depression. Post-Traumatic Stress Disorder (PTSD) is a form of anxiety. People suffering from this trauma-related disorder are at high risk of developing depression.

3. When Depression Leads the Way

Conversely, someone with depression may begin to feel anxious about their condition. Left unchecked or unnoticed, this trend increases the likelihood of a co-existing anxiety disorder developing.

How Do You Know If You’re Dealing With Both Anxiety and Depression?

For starters, re-read the symptoms listed above. If any of them persist, it warrants your attention. Neither depression nor anxiety should ever be downplayed or ignored. However, if you notice an increase in signs from both lists, it is a red flag. Monitor closely and do not ever hesitate to reach out for support and help.

Treatment for Both Anxiety and Depression

Since both disorders are so common, a silver lining of sorts is the amount of time and work that goes into finding effective treatment options. Reaching out to an experienced mental health practitioner is the first step to learning more about these approaches. From there, you can be assessed and collaborate with a therapist for treatment.

In some instances, medication is suggested. But, in almost every case, counseling is the entry point. Simultaneously, you will learn a wide range of self-help steps that can complement your treatment. These may include lifestyle changes, self-care, and relaxation techniques.

You can live free of both anxiety and depression. Let’s get you started on the path to recovery with a free and confidential consultation.

What is Depression? Signs, Causes, and Treatments

“I feel depressed.” This is an honest expression of mood. Everyone gets sad at times. Life is a ride of ups and downs. We can’t expect always to be happy, and maybe that’s a good thing. The experience of being sad allows us to appreciate joy so much more. So, being “depressed” is normal. That said, “depression” is much more than that.

Depression (Major Depressive Disorder) is a diagnosis. It’s a relatively common mental health condition that requires professional intervention. Without such support, it can escalate into a hazardous situation. This makes it crucial that we can identify the signs and get the help we need.

Signs of Depression

Like any disorder, it can look different from person to person. However, there are some common signs to watch for. These include:

• Losing interest in activities you once enjoyed (including sex)

• Changes in eating habits and appetite

• Changes in sleep patterns with insomnia as an option

• Feeling guilty and ashamed

• Hopelessness and helplessness

• Digestive disturbances

• Inability to concentrate or make decisions

• Chronic physical aches, pains, and tension with no clear explanation

• Fatigue, restlessness, and irritability

• Relentless feelings of sadness or being empty

• Thoughts of death, dying, and suicide

• Suicide attempts

As you can see, most of these symptoms could easily be mistaken for something else. If this list sounds at all familiar, please explore the possibility of depression as the cause.

Causes of Depression

Depression has no single known cause. That said, several important factors have been identified, e.g.:

• Elderly people are at a higher risk than others

• Those with substance abuse problems are more frequently diagnosed with depression

• A family history of depression can increase the risk

• Women are diagnosed with depression twice as often as men

Here are some risk factors and concurrent issues also connected with major depressive disorder:

• Certain medications (like corticosteroids)

• Having experienced the loss of a loved one

• Going through a serious physical illness

• Experiencing sexual, physical, and emotional abuse

• Enduring a major life event (this can include happy events)

• Social isolation

• Conflict in your life

• The presence of other mental health conditions

As you can see, there are instances where a direct cause-and-effect can be identified. Even so, depression most often develops from a combination of factors and events. This can also make it harder to identify and thus cause a delay in getting help initially. Effective treatment exists, so it’s in your best interest to look into your options.

Examples of Depression Treatment

Self-Help

Basic self-care tactics can go a long way. Elements to consider:

• Regular sleep patterns

• Healthy eating choices

• Daily exercise and physical activity

• Stress management and relaxation techniques

Prioritize yourself! Self-care alone is not the answer to depression, but it lays a foundation.

Alternative Approaches

When your depression is not severe, you may wish to try something like acupuncture or hypnotherapy. Studies show positive results in these scenarios.

Medication

There are cases when medication will be prescribed. If you reach this point, it is essential to have a qualified mental health practitioner to offer guidance.

Therapy

(see below)

Counseling is the Best Starting Point

I know it can be tough to break past the stigma, but there is no shame in experiencing depression. It’s no more a sign of weakness than a broken bone. Working with a therapist empowers you to:

• Manage symptoms

• Identify root causes

• Give voice to your fears and doubts

• Heal from your core emotional wounds

If depression is trying to take control of your life, we should talk. I invite you to reach out to set up a free consultation.