Coping with Seasonal Depression: Tips from Archbold's Mental Health Experts

As the days grow shorter and temperatures drop, many people experience changes in mood and energy. Seasonal Affective Disorder (SAD), often called seasonal depression, is a common condition that can make fall and winter particularly challenging for many people. The experts at Archbold are here to provide insights and tips for managing SAD effectively.

Dr. Eugene Sun, a psychiatrist at Archbold Northside, and Dr. Kaylee Day, a primary care physician at Archbold Primary Care in Thomasville, Georgia, share their professional advice on recognizing and coping with seasonal depression.

What is Seasonal Depression?

Seasonal depression often begins in late fall or early winter and subsides during the sunnier spring and summer months. Symptoms can include low energy, changes in appetite (especially cravings for carbohydrates), difficulty concentrating, and feelings of sadness or hopelessness.

“SAD is more than just the winter blues,” explains Dr. Eugene Sun. “It’s a type of depression triggered by the changing seasons. SAD is often caused by reduced exposure to sunlight and disruptions to our body’s circadian rhythms.”

Dr. Kaylee Day adds, “Understanding the symptoms of SAD is the first step. If you notice persistent mood changes that impact your daily life, it’s important to seek help.”

What Are the Signs of Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder often goes unnoticed because its symptoms can resemble general feelings of fatigue or moodiness. However, understanding the signs can help you recognize when it’s time to seek support.

Common Symptoms of SAD

• Persistent Sadness or Low Mood: A prolonged sense of sadness or hopelessness that interferes with daily life.

• Loss of Interest in Activities: A noticeable decrease in enjoyment of hobbies, social events, or other activities you once loved.

• Low Energy and Fatigue: Feeling unusually tired or lethargic, even after a full night’s sleep.

• Sleep Changes: Oversleeping (hypersomnia) or having trouble waking up in the morning.

• Appetite Changes and Weight Gain: Cravings for carbohydrate-rich foods and subsequent weight gain are common symptoms of SAD.

• Difficulty Concentrating: Trouble focusing on tasks or making decisions, often accompanied by memory issues.

• Feelings of Irritability or Anxiety: Increased restlessness, frustration, or worry.

• Social Withdrawal: A tendency to isolate yourself from family and friends, sometimes called “hibernation mode.”

It’s important to note that these symptoms typically appear during the fall and winter months and improve with the arrival of spring.

“The pattern and timing of symptoms are key indicators of SAD,” says Dr. Sun.

Dr. Kaylee Day adds, “It’s important to recognize that not everyone will experience all these symptoms. If you notice a significant change in your mood or behavior during the colder months, it’s worth talking to a healthcare provider.”

Treatment Options for Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) can feel overwhelming, but the good news is it’s treatable. Whether your symptoms are mild or more severe, a variety of evidence-based treatments can help you regain control and improve your quality of life.

From light therapy and lifestyle changes to counseling and medication, there’s no one-size-fits-all solution—but finding the right combination of treatments can make a world of difference.

Healthy Lifestyle Choices Make a Difference

Lifestyle habits play a significant role in managing seasonal depression. According to Dr. Day, maintaining a balanced routine can help prevent SAD, as well as help you cope when symptoms strike.

“Regular exercise, even a 30-minute walk outside, can boost endorphins and counteract the effects of SAD,” she says. “Outdoor activities are particularly beneficial because they also increase your exposure to natural light.”

Dr. Day also stressed the importance of proper nutrition to stave off feelings of depression.

“Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can stabilize your energy levels and mood,” she advises. “Avoiding excessive sugar and processed foods is equally important.”

Stay Connected to Your Support System

Seasonal depression can often lead to feelings of isolation, but staying connected with loved ones can make a big difference.

“Social interactions, whether through phone calls, video chats, or in-person meetups, help counter the feelings of loneliness SAD can bring,” says Dr. Sun.

Dr. Day agrees, adding, “Sometimes, the simple act of sharing your feelings with someone you trust can provide immense relief. Don’t hesitate to reach out to loved ones, friends, or a licensed therapist for support.”

When to Seek Professional Help

If lifestyle changes and home remedies aren’t enough, it’s important to seek professional care.

“Therapies like cognitive-behavioral therapy (CBT) are highly effective for treating SAD,” notes Dr. Sun. “In some cases, medication such as antidepressants may also be recommended.”

SAD is highly manageable with the right approach. By being aware of the signs, you can take the first steps toward addressing seasonal depression and finding effective ways to manage it.

Dr. Day emphasizes that seeking help is a sign of strength. “Your mental health is just as important as your physical health. Don’t ignore persistent symptoms. If you have persistent feelings of sadness and don’t feel like yourself, talk with your primary care provider about treatment options that can help.”

Take Action for Your Mental Health

If you or someone you know is experiencing seasonal depression or a crisis, the professionals at Archbold are here to help. Dr. Day encourages patients to schedule an appointment with their primary care provider when they first notice symptoms of SAD.

“Early intervention can make a world of difference,” she says.

If You Need Immediate Help

For urgent mental health concerns, or if you or a loved one is experiencing a psychiatric crisis, call our free, 24-hour HELPline at 1.800. 238.8661. Or, reach out to the National Suicide Prevention Lifeline at 988.

Remember, help is available, and you don’t have to face this alone. Seasonal depression doesn’t have to define your winter months. With the right support and strategies, brighter days are ahead.