When the days get shorter: understanding seasonal depression

As summer winds down, the days grow shorter, and we spend more time indoors. For some people, the changing seasons bring more than an adjustment to cooler weather. They bring noticeable changes in mood, energy, sleep, and motivation. Seasonal affective disorder (SAD), or seasonal depression, is a type of depression that follows a recurring seasonal pattern, most commonly during the fall and winter months. Seasonal changes can affect the body's circadian rhythm, the internal clock that helps regulate sleep, wakefulness, and other biological processes. They may also affect chemicals and hormones involved in mood and sleep. Symptoms of seasonal depression may begin gradually, and include: • Feeling depressed, hopeless, or irritable most days• Losing interest in activities you enjoy• Changes to sleep• Feeling exhausted despite getting enough sleep• Changes in appetite or eating habits• Difficulty concentrating and making decisions• Withdrawing from friends and family• Frequently calling off work or struggling to perform your usual responsibilities• Neglecting household tasks, hygiene, medications, appointments, or other basic needs• Increasing use of alcohol or other substances to cope One challenge of depression is that it often encourages us to withdraw from the very things that may help us feel better. We don't have energy, so we stay home. Staying home can lead to greater isolation, which can worsen our mood and further reduce our energy. If you tend to struggle during the same months each year, recognizing your own pattern can be one of your best tools. If you already know that November, December, or January tend to be difficult, you don't have to wait until you're struggling to do something about it. Maintaining a consistent sleep schedule, spending time outdoors during daylight hours, staying physically active, maintaining social connections, and intentionally scheduling meaningful activities can all be helpful. Depression can take away the motivation to do these things, so it may help to reverse the equation. Instead of waiting until you feel motivated to take a walk, take a short one and let motivation catch up later. Open the curtains, step outside for a few minutes, call someone, or do something you normally enjoy, even if you don't feel like it. Small actions, repeated consistently, can help interrupt the withdrawal and inactivity that often accompany depression. Seasonal depression is treatable. Psychotherapy can help people understand their patterns, address negative thinking, develop healthier routines, and stay connected. For some people with winter-pattern seasonal depression, bright-light therapy under the guidance of a healthcare provider may be recommended. Medication may also be appropriate and can be discussed with a qualified prescribing professional. If you're unsure whether it's time to seek help, don't ask only, "How bad do I feel?" Also ask, "How much is this affecting my life?" If symptoms persist for two weeks or more, or a similar pattern returns during the same season each year, contact your healthcare provider. Don't dismiss a significant change in your mood simply because it's winter. Recognizing your patterns gives you an opportunity to prepare and seek support when you need it. Thoughts of death, suicide, or self-harm should always be taken seriously. If you or someone you know is in immediate danger, call 911 or go to the nearest emergency department. In the United States, call or text 988 to reach the Suicide & Crisis Lifeline. Robin Brown is a psychotherapist with Psychiatric Center of Northwest Ohio.