Seasonal Depression: Does the Changing Season Affect Your Mood?

Seasonal Depression: Does the Changing Season Affect Your Mood?

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Seasonal Affective Disorder (SAD), recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as "Major Depressive Disorder with Seasonal Pattern," is a mood disorder that occurs as seasons change.

This condition is most commonly observed during fall and winter when days get shorter, and temperatures drop. Symptoms typically improve in spring and summer, leading to the term "Winter-Type Depression." However, some individuals experience depressive symptoms in the summer, known as "Summer-Type Depression," although this is less common.

The Science Behind Seasonal Depression

According to Prof. Dr. Göğcegöz, winter depression is primarily linked to reduced sunlight exposure, while summer depression is associated with disruptions in the sleep-wake cycle. The prevalence of seasonal depression varies by geographical location. In regions with colder climates, winter depression is more common, whereas in warmer climates, summer depression is more prevalent.

For example, research conducted in the Netherlands found that the prevalence of winter depression was around 3%, whereas summer depression was only 0.01%. In Thailand, summer depression was reported at approximately 6%, while winter depression was around 1%.

Symptoms of Seasonal Depression

Although symptoms may vary based on the type of seasonal depression, common signs include:

• Persistent low mood

• Loss of interest in previously enjoyable activities

• Fatigue and low energy levels

• Feelings of hopelessness and worthlessness

• Difficulty concentrating

• Suicidal thoughts or ideation

Winter-Type Depression Symptoms:

• Excessive sleep (hypersomnia)

• Increased appetite and weight gain

• Social withdrawal

Summer-Type Depression Symptoms:

• Insomnia

• Loss of appetite and weight loss

• Irritability, anger, and agitation

• Restlessness and anxiety

Coping Strategies for Seasonal Depression

Managing Winter Depression:

Prof. Dr. Göğcegöz highlights the importance of natural light exposure in reducing depressive symptoms. "The more sunlight you get, the better you will feel. Engaging in outdoor activities during daylight hours and ensuring exposure to natural light can significantly alleviate symptoms. Direct sunlight exposure is especially beneficial, so spending time outdoors or working in well-lit environments can be helpful."

Other effective strategies include:

• Using brighter indoor lighting

• Practicing light therapy under professional supervision for 30-60 minutes daily

• Maintaining a regular sleep schedule

• Starting the day with bright lighting, especially during dark winter mornings

• Eating a protein-rich and low-carbohydrate diet

• Taking necessary vitamin and mineral supplements

Managing Summer Depression:

• Maintaining a stable sleep-wake cycle

• Using blackout curtains in sleeping areas

• Spending time in cool or air-conditioned environments

• Avoiding excessive exposure to heat, as it is a major trigger

If symptoms become severe or suicidal thoughts emerge, seeking immediate support from a mental health professional is crucial.

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