As winter settles in, many people notice a shift in their mood and energy levels. For some, this goes beyond the occasional “winter blues” and evolves into Seasonal Affective Disorder (SAD)—a form of depression that occurs at the same time each year, most commonly in the colder months.
But what is seasonal depression, where does it come from, and how can you recognize it? At Forge Health, we’re committed to helping individuals understand mental health challenges like SAD and providing actionable steps toward improved well-being.
A Brief History of Seasonal Depression
The concept of seasonal depression has been studied for centuries, but it wasn’t officially recognized until the 1980s when psychiatrist Dr. Norman Rosenthal coined the term “Seasonal Affective Disorder.” His research highlighted the link between reduced daylight in the fall and winter months and symptoms of depression.
The condition is more common in regions farther from the equator, where daylight hours vary significantly between seasons. Experts believe that the lack of sunlight during winter months disrupts the body’s internal clock (circadian rhythm), reduces serotonin production, and alters melatonin levels—all factors that can affect mood and energy.
Recognizing the Signs and Symptoms
Seasonal depression often starts in late fall or early winter and improves with the arrival of spring. Symptoms can vary from person to person but typically include:
• Persistent feelings of sadness or hopelessness
• Loss of interest in activities you once enjoyed
• Low energy or fatigue
• Difficulty concentrating
• Changes in appetite, particularly cravings for carbohydrates
• Oversleeping or difficulty waking up
• Social withdrawal or isolation
If these symptoms interfere with your daily life or relationships, it’s essential to seek professional support.
Healthy Coping Strategies for Seasonal Depression
While professional care is often needed to manage SAD, there are also healthy coping strategies you can practice:
1. Embrace Light Exposure
Since reduced sunlight is a key contributor to SAD, increasing your exposure to light can make a big difference. Spend time outdoors during daylight hours, even if it’s just a short walk.
2. Stay Active
Exercise is a powerful tool for improving mental health, as it releases endorphins that boost mood. Even moderate activities like yoga, dancing, or brisk walking can help combat feelings of sadness or fatigue. Aim to incorporate movement into your daily routine, especially during the winter months.
When to Seek Help
If coping strategies don’t alleviate your symptoms, or if SAD significantly impacts your ability to function, professional help can provide relief. At Forge Health, we offer evidence-based treatments tailored to your needs, including therapy and personalized care plans.
Seasonal depression doesn’t have to define your winter months. With the right support and tools, it’s possible to feel better and enjoy life year-round.
If you or someone you love is struggling with seasonal depression, contact Forge Health today to learn more about how we can help: Contact Us | Forge Health.