4 signs of seasonal depression
Does your mood drop in the winter? Find out if a condition called major depressive disorder with seasonal pattern may be to blame for your blues — and learn how to feel better.
It’s normal and healthy to feel sad sometimes, especially when a life event is bringing you down — like missing a loved one or dealing with a tough health complication. But if you notice feelings of depression during the winter months, you may have a condition called major depressive disorder (MDD) with seasonal pattern.
Here’s what MDD with seasonal pattern means and four things that can help you tell if what you’re feeling is a case of the typical short-term blues or something bigger.
What is major depressive disorder with seasonal pattern?
Experts don’t know what causes it. But they have a few theories. It might have to do with changes in sunlight exposure. Less sunlight in winter months may disrupt your biological clock. It can also cause you to produce less serotonin, a brain chemical that affects mood.
Seasonal changes can throw off your melatonin levels, too. Melatonin is a hormone that plays a role in mood and sleep. All these changes can lead to feelings of depression, including MDD with seasonal pattern.
You may be at a higher risk of MDD with seasonal pattern if you already have another mental health disorder. Some examples are depression or bipolar disorder.* But these conditions can happen any time of year. MDD with seasonal pattern symptoms usually worsen in the fall and winter months. They then get better in the spring and summer. About 10 percent of the time, though, the opposite occurs.* In this case, people with MDD with seasonal pattern feel worse when the weather is warm. And they feel better in the colder winter months.
The good news is that you don’t have to wait until the seasons change to feel better. You may be at a higher risk of MDD with seasonal pattern if you already have another mental health disorder. Some examples are depression or bipolar disorder.* It’s likely that you’re also at a higher risk of MDD with seasonal pattern symptoms if you live in northern areas, where there is less daylight during winter months.* But these conditions can happen any time of year. About 10 percent of the time, people’s symptoms get worse during warmer months.* Then they feel better in the colder winter months. Here’s how to spot the condition, plus how to get help if you need it.
If you think you may be experiencing MDD with seasonal pattern, call your primary care provider (PCP). Or you can call the 24-Hour Nurse Line at 1-866-409-1221 (TTY: 711) anytime.
Feeling down? Here’s what’s typical, and what’s not.
Here are four things that can help you tell if what you’re feeling is a case of the typical short-term blues, or if it’s something bigger.
Keep in mind that having just one of the symptoms below doesn’t mean you have MDD with seasonal pattern. And MDD with seasonal pattern is a type of depression. So, in many ways, the symptoms are much like typical depression. They just either start or get worse with the changing of seasons. If you’re concerned about your mental health, you should reach out to a provider or therapist.
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If you're struggling with feelings of loneliness or depression, let us help. We can connect you with mental health counseling resources. And we can explain the mental health benefits covered by your plan. Call your care team at 1-866-409-1221 (TTY: 711) to learn more.
1. Seasonal mood shifts
Short-term blues: Many of us feel a bit blue if the weather turns colder and it gets dark earlier. This can also worsen around the holidays, especially if you aren’t able to see friends and loved ones.
Something bigger: You feel depressed for weeks every time winter months roll around.
2. Periods of grief
Short-term blues: You may feel deeply sad right after the loss of a pet or friend, for example. And if you do something you enjoy, like seeing a friend, you should feel a little better.
Something bigger: Do these feelings stay with you most of the day and last for more than two weeks? If so, you’re likely facing something more than just the blues.
3. Losing interest
Short-term blues: You may not feel up for an event or activity you enjoy, like baking or spending time with friends.
Something bigger: Simple things that usually give you pleasure, like reading a book or watching TV, may seem hard. And you may feel overwhelmed doing your day-to-day activities.
4. Trouble sleeping
Short-term blues: We all have trouble sleeping now and then. It’s especially common during the holiday season. That’s when schedules may change and throw us off our regular routine.
Something bigger: Having trouble sleeping every night? Do you find yourself sleeping a lot and not wanting to get out of bed? These might be signs of depression.
3 ways to help ease MDD with seasonal pattern
All of the things that normally work to lift your mood can be helpful for easing symptoms of MDD with seasonal pattern. On the list: getting regular exercise, keeping in touch with friends and getting enough nourishment. But there are also a few treatments doctors recommend for MDD with seasonal pattern.
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It’s a key step toward staying healthy this season, and it’s covered by your plan. Call us at 1-866-409-1221 (TTY: 711) between 8 AM and 8 PM, 7 days a week.
Treatment 1: Light therapy
With light therapy, you sit a few feet away from a special light therapy lamp within the first hour of waking up. Being exposed to bright light early in the day appears to cause changes in the brain hormones linked to mood.
It often starts working in a few days to a few weeks, according to the Mayo Clinic. And studies show light therapy can improve symptoms of depression. According to research in the journal Psychotherapy and Psychosomatics, symptoms can improve by almost 40 percent.*
Light therapy lamps are available at many drug stores like CVS® and big-box stores like Walmart. If you can’t get one, seek out more sunlight during your day, when possible. Open your blinds and sit near a sunny window, especially first thing in the morning.
Better yet, spend time outside. You could go for a walk, or just sit on your front steps with a cup of coffee and a good book. Even if it’s a gray day, exposure to natural light can help ease depression symptoms. If you have questions, ask your PCP what might work best for you.
Treatment 2: Psychotherapy
Psychotherapy, or talk therapy, also helps treat symptoms of MDD with seasonal pattern. One type of psychotherapy is cognitive behavioral therapy (CBT). This is a form of therapy that helps you shift your perspective and find coping skills that work for you. In CBT, you might:
Identify and change negative thoughts and behaviors that may make you feel worse, like staying at home alone
Learn healthy ways to cope, like eating right and exercising
Learn how to keep stress in check
About 50 percent of people who have CBT for MDD with seasonal pattern get relief from their symptoms.*
Treatment 3: Medication
Your provider may suggest that you try an antidepressant, depending on your treatment plan. These medications work to treat MDD with seasonal pattern. Studies show that about 60 percent of people experience improvement while taking them.* Some that are often used for MDD with seasonal pattern include:
Sertraline
Fluoxetine
Citalopram
An antidepressant can take several weeks to kick in. Work with your provider for a treatment plan that is right for you.
Whether you try medication or another treatment, working with your provider and taking an active approach to overcoming MDD with seasonal pattern can make a difference. Doing so can help you feel better and get back to enjoying the season — whatever season it may be.
*FOR INCREASED RISK IN NORTHERN AREAS SOURCE: National Institute of Mental Health. Seasonal affective disorder. 2023. Accessed September 19, 2024.
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