Seasonal depression, also known as Seasonal Affective Disorder (SAD), typically begins as the days grow shorter and colder. While it can vary from person to person, many people start feeling the effects of SAD in late fall or early winter. But why does it happen, and what are the signs that it’s starting? Let’s break it down.
What is Seasonal Depression?
Seasonal depression is a type of depression that comes and goes with the seasons. Most commonly, it starts in the fall and continues into the winter months. Some people may feel it during the summer, but it’s far more common when the daylight hours decrease.
Why Does Seasonal Depression Start?
There are a few reasons why seasonal depression happens, but the main factor is the lack of sunlight. When the days get shorter, your exposure to sunlight decreases. Sunlight plays a big role in regulating your mood by influencing your body’s production of serotonin and melatonin.
Serotonin is a chemical in your brain that helps regulate your mood. Less sunlight can cause serotonin levels to drop, leading to feelings of sadness or depression.
Melatonin is a hormone that controls your sleep-wake cycle. During the darker months, your body may produce more melatonin, which can make you feel tired or sluggish.
This combination of less serotonin and more melatonin can throw off your body’s natural rhythms and make you feel more down than usual.
When Does It Usually Start?
For most people, seasonal depression begins in late fall or early winter, usually around November or December. The changes in daylight are noticeable by this time, and the temperatures start dropping, signaling the beginning of the colder months.
However, not everyone experiences it at the same time. Some people may start feeling the symptoms as early as October when the leaves begin to fall and the days noticeably shorten. It can also vary based on where you live. If you’re in a place that has long winters and shorter daylight hours, you might feel the effects sooner.
Signs of Seasonal Depression
Knowing when seasonal depression starts is important, but it’s also helpful to recognize the signs that it’s affecting you. Here are some common symptoms:
Low Energy: Feeling unusually tired or like you just can’t get enough sleep.
Sadness or Mood Swings: A persistent feeling of sadness or mood changes that are different from your usual mood.
Difficulty Concentrating: Finding it harder to focus on tasks or stay productive.
Changes in Sleep: Sleeping more than usual, but still feeling tired when you wake up.
Increased Appetite: Cravings for carbohydrates or sweets, which can lead to weight gain.
Withdrawal from Social Activities: Feeling less motivated to be around others or do things you usually enjoy.
If you notice any of these symptoms and they persist for more than a few weeks, it may be time to talk to someone, such as a doctor or therapist, who can help you manage your symptoms.
How to Manage Seasonal Depression
The good news is that there are ways to manage seasonal depression, even as the days get shorter. Here are a few tips:
Light Therapy: Since the lack of sunlight is a big cause of SAD, light therapy is one of the most effective treatments. Sitting in front of a lightbox that mimics natural sunlight for about 20–30 minutes a day can boost your mood.
Get Outside: Even on cloudy days, natural light can still help. Try to spend some time outside during the brightest parts of the day, whether it’s for a short walk or just sitting near a window.
Exercise: Regular physical activity can help boost serotonin levels, improving your mood. Try to make exercise part of your daily routine, even if it’s just a simple walk or stretching at home.
Stay Connected: Socializing can be harder when you’re feeling down, but staying connected with friends and family can provide much-needed emotional support.
Talk to a Professional: If your symptoms are affecting your daily life, consider seeing a therapist. They can offer advice and, in some cases, medication that can help manage your symptoms.
Seasonal depression can start as early as the fall, usually around late October or November. It’s important to recognize the signs and take steps to manage it before it becomes overwhelming. Whether through light therapy, getting outside more, or talking to a therapist, you can find ways to cope with the seasonal changes and keep your mood in check. Don’t let the shorter days get you down—help is available!
If you or a loved one are struggling with mental health issues, please give us a call today at 833-479-0797.
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