Combating Seasonal Depression: A Helpful Guide For Every Woman

As the seasons change, there are many things we look forward to such as fall/winter fashion, spending holidays with family, outdoor activities, and the beautiful change of scenery.

But in the midst of it all we tend to forget about people that are combating seasonal depression.

Seasonal depression often referred to as seasonal affective disorder (SAD) is a type of depression that is related to changes in seasons. 

Did you know?

About 4 to 6% of people in the U.S have SAD according to this article and as many as 20% of people may have a mild form of it.

Younger people and those living further from the equator are likely to be combating seasonal depression but research suggests that women are 4x more likely to suffer from seasonal depression than men. 

This is because of the difference in estrogen.

Estrogen is a sex hormone found in both men and women, but women have higher estrogen levels than men. Things such as ovaries, fat cells, and adrenal glands (help regulate the metabolism, immune system, etc.) produce estrogen. 

How to detect SAD(ness)

• Oversleeping (sleeping longer than intended) 
• Low energy (feeling of tiredness all the time)
• Weight gain (increase in body weight)
• Appetite changes (change in your natural desire to eat food)

Internal bodily changes 

Melatonin levels- Melatonin is a brain chemical that regulates sleep. More darkness causes the body to produce more melatonin. More melatonin could make you feel more tired or drowsy throughout the day.

Reduction in sunlight can also have major effects on your serotonin (a chemical in the brain that affects your mood) and vitamin D levels. It can also affect the circadian rhythm (natural 24hr biological cycle).

How to ease SAD(ness)

Seek professional help

If you feel you may be combating seasonal depression you should first be diagnosed by a licensed mental health professional.

Participate/ Get active

If we don't know anything we know that a major sign of depression, especially for those combating seasonal depression is not wanting to do anything.

For that reason it is important to make an effort to be around loved ones and people that bring out the best in you. Whether that entails cooking with family or actively participating in a game night just try your best to be present.

Also, get out and work out!

Exercise has been proven to alleviate various forms of depression including being helpful for those combating seasonal depression and it can also help fight against weight gain.

Make and stick to a schedule

Since the lack of sunlight can affect many factors in your life such as your circadian rhythm; which is your natural 24hr cycle… To help regulate it you should try to stick to schedule.

This allows you to catch natural sunlight on what could be an everyday basis while also helping you to eat at regular times to avoid overeating.

Bright light therapy/ Dawn stimulators

The lack of sunlight is one of the main factors of seasonal depression therefore it is important to get it in where you can, even if it isn't the real thing, phototherapy boxes give off light that mimics sunshine and has different wavelength settings. (recommended use is within the first hour after initial wake up time)

Dawn simulators are alarm clocks that instead of making loud noises produce a gradual light that imitates the sun.

Although these light forms may seem like they won’t be very helpful, they have proven to be just the opposite. Here you have some helpful information on what to consider when buying a SAD lamp for those fighting seasonal depression.  

Vitamin D

As many of us know the best form of vitamin d is sunlight, but with the season change that is exactly what we are lacking. 

To make up for it you can take supplements(speak with an expert first) or you can eat foods that are rich in vitamin D. Ex. Salmon,milk, egg, yogurt, oysters, Tofu, soy milk, oranges

Journal

When feeling sad and alone it is best to let go of negative feelings and emotions.

Journaling allows you to do just that, by being open and honest about how you're feeling without judgment.

Final thoughts on fighting seasonal depression 

Yes, it is true that women are 4x more likely to suffer from seasonal depression than men, but that does not mean to disregard men. Any and everyone could be combating seasonal depression no matter their gender. Mental health is important no matter the gender identity. 

Be sure to check in on your friends and loved ones while also giving them the time and space they need to deal with their emotions.

SAD or seasonal depression literally changes with the weather. Be sure to check out the list below for symptoms of seasonal depression in the winter as well as the summer.

Lastly, be sure to speak with a mental health professional about your symptoms so they can properly diagnose you.

✍️ Written by Tamia Thomas