“Seasonal depression” is part of a more complex condition called seasonal affective disorder (SAD). People who have fall and winter pattern SAD are more likely to notice depression-like symptoms. These might include low energy or craving carbohydrate-rich foods. If you generally feel like you want to hibernate during months when there’s less sunlight, you might have SAD.

By the time you realize what’s happening, your seasonal depression may be in full effect. With some preparation, you can reduce the effects of seasonal depression and manage your symptoms more effectively.

In this blog post, we’ll share the most common signs and symptoms of seasonal depression along with some tips on how to recognize them. 

First, understand the two types of SAD

The type of seasonal affective disorder you have will likely depend on where you live. People who live in warm regions near the equator are more likely to have spring and summer pattern SAD. Those who live in places where there’s little sunlight during the colder months are more likely to have fall and winter pattern SAD. 

Fall and winter pattern SAD is sometimes known as seasonal depression because it has so many symptoms that overlap. You might feel lethargic and have a low mood, oversleep, or have more of an appetite than usual. In contrast, spring and summer pattern SAD looks more like anxiety and irritability. Some of the symptoms are reversed; for instance, you might have trouble sleeping, poor appetite or weight loss. People who have either condition may feel sleepier during the day, because of low energy or insomnia. There are other depression symptoms that appear in both summer and winter pattern SAD.

The following are common symptoms of fall and winter pattern SAD:

• Tiredness or low energy
• Low mood or malaise
• Oversleeping
• Less pleasure in things you usually enjoy
• Sensitivity to cold
• Appetite changes
• Craving foods high in carbohydrates
• Weight gain

The following are common symptoms of spring and summer pattern SAD:

• Agitation or anxiety
• Trouble sleeping (insomnia)
• Poor appetite
• Weight loss
• Irritability

There are some symptoms that are common in both summer and winter pattern SAD:

• Mood changes
• Fatigue, low energy or sleepiness
• Loss of interest in activities you once enjoyed
• Appetite changes and weight fluctuations
• Physical symptoms: aches and pains, headaches, and digestive issues
• Difficulty concentrating or making decisions
• Social withdrawal
• Loss of interest in hobbies or social activities
• Decreased libido

Next, recognize the signs and symptoms of seasonal depression

Seasonal depression looks different from person to person. The basic symptoms listed here may be slightly different for you. Maybe you avoid doing household chores like cleaning or swapping out seasonal clothes that you put in storage. You might start to rely more on caffeine or substances to manage your energy and moods. Or you might generally feel out of sorts and forget things like taking food out of the freezer to thaw. 

Write down any changes you’ve noticed during and after the change in seasons. Include any behaviors or moods that don’t seem like you and note activities that are challenging. Consider asking close friends or family members if they’ve noticed anything different about you as well. Sometimes, getting someone else’s perspective can help you notice patterns.

Finally, track your seasonal depression symptoms and compare year to year

Keep track of the first things you notice each year and triggers that seem to make your symptoms worse. Take your list from the previous step and try to determine when each symptom started. Then think back to previous years and reflect on any problems and symptoms you can remember. 

To make a diagnosis of seasonal affective disorder, your doctor will need to know you’ve had symptoms for at least two years in a row. Mention your concerns right away so they’ll have a record of what happened and when. This may help them make recommendations about medications or other treatments.

If you really want to get ahead of your seasonal depression, make a note in your calendar next year. Create a reminder about a month before your symptoms are likely to start. This will help you stay aware so you can notice the first signs of SAD. Once you’ve found some remedies that help, it can also help you curb your symptoms before they start. 

Explore treatments for seasonal depression 

There are treatments you can try for seasonal depression that you can try yourself. You can buy a bright light therapy device that filters out or blocks UV light and use it for up to 30 minutes first thing in the morning. You can take supplements like vitamin D and create morning and evening routines. You can also see a psychotherapist to help you manage your thoughts and feelings amid seasonal changes. For many people with SAD, medication is necessary to help them function without too much discomfort. The best treatment approaches will depend on your symptoms and how they affect your life. It may take some experimentation to find out what works for you.

At Lightfully, we provide comprehensive mental health treatment for people who have moderate to severe SAD. Our Partial Hospitalization Program (PHP) and Virtual PHP include a blend of evidence-based treatments chosen for each client and medication management when needed. You’ll work on building up processes to manage your thoughts, emotions, behaviors and relationships. As you work through immediate challenges, you’ll identify strategies you can use again and plan ahead for the future.

Are you struggling to manage seasonal depression? Contact us to learn more about treatment. It begins with an in-depth assessment. You can get ahead of your seasonal depression, starting today.