Here’s what seasonal depression is actually all about

By Violet Bouwes-van Nood, ‘24

Graphic by Eva Vu-Stern

Looking out the window, it's clear it's spring: plants are green, flowers are growing, and the sun shines. However, there is more behind the change in weather than just environmental changes: spring can also bring a difference in people's moods—one example of this is seasonal affective disorder (SAD), or, more commonly, seasonal depression. 

Seasonal depression is a term often thrown around loosely without a proper understanding of what it is or how it occurs. 

"[SAD] typically happens in seasons, just like the name, it has a tendency to be affected by the amount of light outside, and the temperature, different factors that we see seasonally," said Erin Gilmore, a counselor at Catlin Gabel School (CGS).

According to John Hopkins Medicine, there are links to the decrease in sunlight and shorter days in the winter months to creating chemical changes in the brain related to SAD, as well as links to the chemical melatonin, a sleep-related hormone, which is produced more when it's dark outside. 

The brain functions in a 24 hour cycle called the circadian rhythm that affects physical, mental, and behavioral occurrences. Changes in lengths in days disrupt the circadian rhythm, researches alluded to these shifts to correlate with SAD. 

"You see the lower motivation, more fatigue—lack of interest in doing things or getting out of the house. You tend to see fewer physical activities during those months from people who are struggling with that [SAD]; they like to kind of be in their bed. Increases in sleep can often be tied to that [SAD], and even some changes in appetite," Gilmore explained about how the chemical changes in your brain show themselves. 

"I don't diagnose people with seasonal affective disorder, but I see a lot of clients, and I see most people tend to struggle, have lower energy and lower moods when it's cloudy and during the darker parts of the year. I would guess maybe 70% of my clients [have SAD,]" said therapist Alyssa Mackintosh. (It’s important to note that since her job is to work with people with mental disorders there will be a discrepancy between the amount of clients Mackintosh works with who have SAD to the percentage who have it in the world).

According to Boston University, SAD affects around 10 million Americans, so it's not as common as one might think. However, still, it is important to be educated, especially in groups that are at more risk. SAD becomes more common with older age and is rare under the age of twenty. Women are four times more likely to be diagnosed. Where you live also plays a role in risk factors. 

"I think it's more common than when we know or talk about; I think you see it a lot more in places like the Pacific Northwest or Alaska where you do see these time frames, especially in the winter months of light being pretty narrow windows," stated Gilmore.

Seasonal depression is less likely to occur in people who live in places where there are less drastic changes in light, like the Equator, where the days all stay around the same length. Areas farther North or South have much longer days in summer than in the winter.

If someone is struggling with SAD, there are many ways to help. 

"Know that it's a time, and it will pass, and you will get through it. And that there are things that you can do like taking Vitamin D and just natural things like getting out and walking, even though that's not where your intent is kinda pushing yourself. Find a hobby to do at the house versus just watching TV. I would encourage people to not get sucked into devices and interact with people," advised Gilmore.

Mackintosh also gave advice on another tool to help called light therapy.  

"I would suggest if you're really worried about it, get a full-spectrum light; that can help," She said.

Light therapy is an effective treatment for SAD. Patients sit by a 10,000-lux full spectrum light bulb for about 30 minutes a day, avoiding looking directly at the light. There have been some studies saying that exposure in the morning is more beneficial than other times of the day, but anytime of day can be helpful. Spending time in sunlight is effective as well.

Other ways to help with SAD are eating a balanced diet and getting physical exercise regularly. Psychotherapy or cognitive behavior therapy can also help change distorted views. If one is really concerned, they should see their health care provider.    

Though SAD is hard, there is joy found in springtime now. Days are getting longer, and the weather is filled with less rain and clouds, and people are exposed to more sunlight. Hopefully, this new burst of energy can help us get through the rest of this year. 

"Because it's spring, I see people feeling like they have a lot more energy, people feeling genuinely better when the sun does come back out," said Mackintosh, showcasing another way the spring can bring light to people’s lives.