Why Does Winter Feel So Heavy? A Dive into Seasonal Depression
With the end of October, the season of fall makes it clear that it’s finally here. Trees stand without their leaves, the sun barely peaks through the clouds and the nights become colder. Though it may feel refreshing at the start, after a long summer full of warmth and sunlight, it doesn’t take long for the weather to push us back into our shells. We feel a lack of energy and experience heavier moods. Winter follows and for some of us, the change of seasons triggers a type of depression called Seasonal Affective Disorder (SAD). According to Hopkins Medicine website, “It is thought that shorter days and less daylight may set off a chemical change in the brain leading to symptoms of depression.”. SAD may be a hindrance in our daily lives and alters the way we think and feel.
“About 5% of adults in the U.S. experience SAD. It tends to start in young adulthood (usually between the ages of 18 and 30). SAD affects people assigned female at birth more than people assigned male at birth, though researchers aren’t sure why.” – Cleveland Clinic
Winter Blues
It is likely for us to feel the effect of seasonal changes. However, it doesn’t necessarily mean we have SAD. “Winter blues” is a milder version of SAD. It is natural to experience a change in our moods during winter. The colder months with the days getting dark earlier may cause us to feel down. According to the Cleveland Clinic, winter blues may be seen in 10% to 20% of people in America.
We cleared now that SAD is not just feeling down about the cold months, so what is it like to have SAD?
On Quora, a similar question is asked and many answers. I’d like to share one of these answers to highlight the inner struggles of having SAD.
“I walk down the sunny street, a half smile on my face, a swirl of creative ideas dancing in my brain. A faucet from the sun pours golden drops of happiness and contentment into my mind.
I get sad, I get discouraged, I get hurt - but my base is golden happiness. My foundation is positivity. I can deal with drawbacks and hard days.
I start multiple passion projects, and embrace nature, embrace myself.
And then…
The clock changes. The sun vanishes.
And the faucet above my head stops pouring golden happiness into my mind. Instead, it leaks black gasoline into my head, then pours torrents of heavy, thick gasoline.
The gasoline smothers my brain. I can't think straight, and every thought is smothered in dark, black fuel.
Then my brain catches fire. And I spend the next few months weighed down by black gasoline, raging fires trying to kill me. My brain trying to kill me.
Pain, wild, raging pain. Hatred, blazing self hatred. I hate myself, I hate life - because no life is pumping through my veins.
Only that thick, black gasoline. Fueling despair and plummeting my soul into darkness from hell’s dungeon.
And then spring comes, and I forget. The despair I feel in winter is so deep and all consuming, once it’s gone I can’t possibly conjure or imagine the feelings I felt just a month before.
I’ve tried everything I could to combat SAD - and yet, it’s all the littlest of drops in a ginormous bucket. One drop of water amid the torrents of black gasoline strangling, choking, smothering my brain.
Here we go again.” – Yocheved Sier
SAD is officially classified as a major depressive disorder by The American Psychiatric Association, one with seasonal patterns. Everyday people who have SAD struggle with feelings of sadness and depression most of the day. Anxiety, extreme fatigue, lack of energy, feeling irritated or agitated, feelings of hopelessness or worthlessness become part of their daily lives. Other symptoms include carbohydrate cravings, overeating and weight gain, trouble concentrating, limbs that feel heavy, loss of interest in usually pleasurable activities, including withdrawing from social activities, sleep problems like oversleeping, and thoughts of death or suicide.
What exactly causes seasonal depression is still unknown but there are some theories. The level of sunlight we receive is a big factor in how our biological clock works. It is thought that the reduced levels of sunlight may disrupt our body’s internal clock that regulates our mood, sleep, and even hormones. This shift may lead to depression.
Another possible cause is an imbalance in the brain chemicals. This one is also related to the reduced levels of sunlight we receive. Sunlight helps regulate serotonin, which is a brain chemical that contributes to feelings of happiness. A lack of serotonin may trigger depression. Also, the change in season can disrupt the levels of melatonin in our body. Melatonin plays a role in sleep patterns and mood. Darker and shorter days will naturally cause more melatonin to be made by our bodies. This explains the feelings of exhaustion and the need to sleep more.
However, it is possible for some people to have summer SAD. In other words “summer depression”. It is less common than the winter SAD and the symptoms include, agitation and restlessness, anxiety, decreased appetite and weight loss, episodes of violent behavior and trouble sleeping. It is seen in the spring or early summer, and resolves during the fall or winter months.
Who is at risk?
SAD is diagnosed more often in people assigned female at birth than in people assigned male at birth. It is more common in people between 18 and 30. Cleveland Clinic notes that “You’re also at higher risk if you have another mood disorder, such as major depressive disorder or bipolar disorder. Have relatives with SAD, other forms of depression, or mental health conditions, such as major depression or schizophrenia. Live at latitudes far north or far south from the equator. There’s less sunlight during the winter at these latitudes. Live in cloudy regions.” (2022).
As it is also noted by Mayo Clinic’s (2021) website individuals with bipolar disorder are more likely to experience Seasonal Affective Disorder. For some, mood changes align with specific seasons; for example, spring and summer may trigger symptoms of mania or hypomania, along with feelings of anxiety, agitation, and irritability. In reverse, they might face depressive episodes in the fall and winter.
To be diagnosed with SAD, a person must meet the following criteria (National Institute of Mental Health, 2023):
They have the symptoms of depression or the more specific symptoms of winter- or summer-pattern SAD listed above.
Their depressive episodes occur during specific seasons (winter or summer) for at least 2 consecutive years. However, not all people with SAD experience symptoms every year.
Their depressive episodes during the specific season are more frequent than depressive episodes experienced at other times of the year
Treatments
It is important to remember there will be some days when you feel down and feel the effects of seasonal change. However, it is especially important to know when is the time to seek help. SAD can get worse and lead to problems if not treated! If you feel down for days at a time, don’t have any motivation to do the stuff that normally gives you joy, and most importantly if your sleep patterns and appetite have changed, you turn to other substances for comfort or relaxation and think about suicide, you should definitely contact your health care provider.
Diagnosing and treating SAD before the symptoms get bad is very important. Treatment can help prevent the complications. There are ways in which you can even manage your symptoms and prevent them from getting worse over time. Moreover, beginning the treatment before the start of your symptoms can be helpful.
There are combinations of treatments listed for SAD such as light therapy, psychotherapy, antidepressant medication, and Vitamin D. For winter SAD light therapy and vitamin D are recommended, whereas for summer SAD there are no specific treatments. Your healthcare provider will give you the information you need about the benefits and risks of different treatment options.
To support your treatment you can also follow some of these strategies:
Spending time outdoors: Aim to be outside daily, even when it’s cloudy. Exposure to daylight can boost your mood.
Prioritizing nutritious foods: Though you may crave starchy or sugary foods, focus on balanced meals rich in vitamins and minerals to maintain your energy and wellness.
Staying active: Try to exercise for 30 minutes, at least three times a week. Physical activity can help relieve stress and reduce SAD symptoms.
Staying connected: Keep up with social activities and spend time with friends who can offer support during the colder months.
ReferencesCleveland Clinic. (2022). Seasonal depression (SAD). Cleveland Clinic. Retrieved November 7, 2024, from https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
Johns Hopkins Medicine. (2024). Seasonal affective disorder. Johns Hopkins Medicine. Retrieved November 7, 2024, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
Mayo Clinic. (2021). Seasonal affective disorder (SAD) - symptoms and causes. Mayo Clinic. Retrieved November 7, 2024, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
National Institute of Mental Health. (2023). Seasonal affective disorder. National Institute of Mental Health. Retrieved November 8, 2024, from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Quora. (2019). What does it feel like to have seasonal affective disorder (seasonal depression)? Retrieved November 11, 2024, from https://qr.ae/p2lLOD