What Is Seasonal Depression?
Seasonal depression, also called seasonal affective disorder (SAD), is a type of mood disorder. It happens at the same time each year. Most people feel it in the fall or winter when there is less sunlight. Some may also feel it in spring or summer.
This depression is not just “feeling sad.” It can change how you sleep, eat, and enjoy life. If you feel down when seasons change, it might be seasonal depression. 
What Causes Seasonal Depression?
Your brain and body react to light. When it gets darker earlier in the day, your brain may make more melatonin, a chemical that helps you sleep. Too much melatonin can make you feel tired or drowsy during the day.
Less sunlight can also lower your serotonin levels, another important neurotransmitter. Low serotonin is linked to major depressive disorder and trouble sleeping.
Your circadian rhythm, or body clock, gets off balance too. This can lead to problems like oversleeping, overeating, and feeling very low on energy, called lethargy.
Some scientists think the hypothalamus in your brain, which controls sleep and mood, reacts to less light. The change in light affects your brain’s chemicals and causes mood changes.
Who Gets Seasonal Depression?
Anyone can get SAD, but it’s more common in:
People who live far from the equator
Those with a family history of mental health issues
People who already have bipolar disorder or eating disorders
Women more than men
It usually starts in teen years or early adulthood.
Common Symptoms of Seasonal Depression
People with SAD may feel:
Sad or hopelessness most days
Very tired or lethargic
Crave carbohydrates and gain weight (weight gain)
Sleep a lot (oversleeping)
Lose interest in fun things
Feel angry or have irritability
Have trouble sleeping or drowsiness
Think life is not worth it (mental health emergency)
Summer depression can also happen. It may cause weight loss, trouble sleeping, and anxiety.
If these signs last more than two weeks and return each year, you may have seasonal depression.
Getting Help for Seasonal Depression
If you think you have SAD, talk to a healthcare provider or mental health professional. They can check your symptoms and help you find the right treatment programme.
You may also be tested to see if your body has low vitamin D. Less sunlight means your skin may not make enough vitamin D, which helps with mental health and energy.
Some people also have substance use disorder, and the sadness from SAD may make it worse. Getting help is very important.
You can also call or check SAMHSA (Substance Abuse and Mental Health Services Administration) for free help anytime.
How Is Seasonal Depression Treated?
There are many helpful ways to treat SAD:
1. Light Therapy (Phototherapy)
This is a top treatment for winter depression. You sit near a special light therapy box or simulator that shines bright white light. This helps your brain make more serotonin and less melatonin.
Use the box in the morning for 20–30 minutes. Make sure it’s 10,000 lux and blocks UV light. This is also called phototherapy.
Side effects can include tiredness, headaches, or eye strain, but they often go away.
2. Talk Therapy (CBT)
Cognitive behavioral therapy (CBT) helps people change negative thoughts. You talk with a therapist about your feelings and learn ways to cope.
CBT works well for SAD and other mood disorders. It may also help with eating disorders, substance use, and low self-worth.
3. Antidepressant Medication
Doctors may suggest antidepressant medication like SSRIs. These help balance brain chemicals such as serotonin.
You might take medicine only during fall and winter or all year. Some medicines may cause side effects, like drowsiness or weight gain. Talk with your health care provider about what’s best for you.
4. Vitamin D Supplements
Since the sun helps your body make vitamin D, less sunlight can cause low levels. Taking vitamin D might help boost your mood.
5. Healthy Habits
Go outside during daylight
Move your body (even a walk helps!)
Eat healthy food to reduce carbohydrate cravings
Keep regular sleep patterns
Avoid alcohol and drugs
These habits support your body’s circadian rhythm and help lift your mood.
Summer Depression
Not everyone gets SAD in winter. Some people feel worse in summer. Summer depression may cause:
Anxiety or irritability
Less appetite
Weight loss
Trouble falling asleep
Feeling overwhelmed by heat or light
Summer SAD is less common, but real. A mental health professional can help with treatment too.
Can SAD Be Prevented?
You can’t always stop SAD, but you can prepare for it. Start light therapy early in fall. Build a daily routine with light, movement, and sleep.
Stay connected to friends and ask for help if you feel low. You don’t have to face it alone.
Why Treatment Matters
SAD can lead to serious problems if not treated. People may miss work, avoid friends, or even have thoughts of suicide.
Getting support helps you enjoy life again. Your feelings matter, and help is available.
If you’re in crisis, talk to a healthcare provider, call a helpline, or reach out to SAMHSA. You are not alone.
FAQs About Seasonal Depression
1. What’s the difference between seasonal depression and major depression?
Seasonal depression happens at certain times of the year, like winter or summer. Major depressive disorder can happen any time and may last longer.
2. How does light therapy help seasonal depression?
Light therapy uses bright light to help fix your circadian rhythm and boost serotonin levels. It can reduce sleepiness and improve mood.
3. Can kids or teens get seasonal depression?
Yes, children and teens can have SAD. It often starts in the teen years. Look for signs like tiredness, overeating, or sadness in the colder months.
4. Is vitamin D good for treating SAD?
Yes, vitamin D can help some people with SAD feel better. But you should talk to a healthcare provider before taking it.
5. When should I see a doctor about SAD?
See a doctor if your sadness lasts over two weeks, comes back every year, or makes daily life hard. A mental health professional can help you feel better.
Final Thoughts
Seasonal depression is real and treatable. Whether you feel down in the winter or summer, you are not alone. Your brain, your body, and the seasons are all connected.
With support like light therapy, CBT, and good habits, you can feel better. Always talk to a healthcare provider if you think you have SAD.
Don’t wait for spring—get the help you need today.
Visit SAMHSA or contact us today for more information.
