Seasonal depression: what it is and what to do when autumn hits hard
Solvio editorial team7 minutes
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Seasonal depression: what it is and what to do when autumn switches you off
As the days get shorter, many people find it harder to get up, lose interest in everything, and feel that even the things they love are pointless. This often passes on its own, but for some people the same state returns every autumn or winter, lasts for months, and turns out to be seasonal depression.
Seasonal depression responds well to treatment, and you can take the first steps this week.
What is seasonal depression
Seasonal depression, or seasonal affective disorder (SAD), is a type of depression with a clear seasonal pattern. The US Department of Health and Human Services’ Office of the Assistant Secretary for Health describes it as a depressive disorder whose symptoms most often appear in autumn and winter, when a person gets less natural light. Symptoms usually last four to five months a year and go away with the arrival of spring.
There is also a rarer summer-onset pattern, when depressive symptoms begin in spring and summer. There is no separate treatment specifically for the summer type; the same approaches used for depression in general are applied.
Estimates of prevalence vary. According to the US National Library of Medicine, 0.5–3% of the world’s population has SAD. Seasonal patterns account for 10–20% of recurrent depression cases.
The autumn blues or seasonal depression
Feeling low when the weather turns cold is familiar to almost everyone. The difference lies in how intense it is, how long it lasts, and whether it returns. The Center for Public Health (ЦГЗ) recommends contacting a family doctor or psychiatrist if symptoms last more than two weeks, interfere with everyday life, and return every season.
Signs | Autumn blues | Seasonal depression |
|---|---|---|
Mood | Fluctuates; there are good days | Low almost every day, with few brighter spells |
Duration | Passes on its own over time | More than two weeks, usually four to five months |
Impact on life | You manage work and daily tasks, though without enthusiasm | It’s hard to work, socialize, and take care of yourself |
Recurrence | Not required | Every year at the same time |
What to do | Light, sleep, movement, talking with loved ones | These steps alone are often not enough; you may need a doctor or therapist |
A doctor makes the diagnosis. Usually, similar episodes need to have returned at the same time of year for several years in a row. The doctor also checks for other possible causes, such as thyroid problems. The Center for Public Health (ЦГЗ) also notes that depression in SAD is triggered by shorter daylight hours, not by events or circumstances related to the calendar.
What the symptoms are like
Seasonal depression has the same signs as any other depression: a low, anxious, or “empty” mood for most of the day, nearly every day; loss of interest in activities that used to bring pleasure; getting tired quickly; and difficulty concentrating.
On top of these, there are features that depend on the type. With the winter type, a person sleeps a lot but still doesn’t feel rested, craves food—especially food rich in carbohydrates—gains weight, and doesn’t feel like seeing people.
The summer type more often looks the opposite: insomnia, poor appetite and weight loss, anxiety, and agitation. Not everyone with SAD has all these symptoms, and you don’t need to have them all to receive a diagnosis.
Why it happens and who it affects
The exact mechanisms are still being studied, but the main hypothesis is linked to light. When there is less sunlight, the biological clock that adjusts sleep, mood, and behavior to the cycle of day and night can get out of sync. Serotonin and melatonin help maintain this daily rhythm, and in SAD their functioning is disrupted. As a result, it is harder for a person to adapt to the new length of the day.
People at increased risk include those who already have depression or bipolar disorder, especially bipolar II disorder. Women develop SAD much more often than men. It most often begins in young adulthood. The likelihood is higher in places with long, dark winters—that is, farther from the equator.
What can help
The US National Institute of Mental Health (NIMH) identifies four main approaches: light therapy, psychotherapy, antidepressants, and vitamin D. They may be used separately or together; a doctor chooses the combination.
Light therapy
Each day, a person sits in front of a very bright 10,000-lux lamp, usually for 30 to 45 minutes, preferably in the morning, from autumn through spring. The lamp is about 20 times brighter than typical indoor lighting and filters out harmful ultraviolet light, so it is safe for most people. If you have an eye condition or take medication that increases sensitivity to sunlight, talk to a doctor first.
Psychotherapy
Cognitive behavioral therapy for SAD (CBT-SAD) has been adapted for this condition. It teaches people to notice and change the thoughts and behaviors that fuel depression, and uses behavioral activation: planning activities that bring pleasure or meaning, even when you don’t feel like doing them.
In a randomized study involving 177 adults with seasonal depression, six weeks of CBT-SAD and light therapy produced similar results. Remission on the SIGH-SAD scale was achieved by 47.6% of participants in the CBT group and 47.2% in the light therapy group. According to NIMH, some symptoms went away slightly faster with light therapy.
Vitamin D
Research on vitamin D has produced mixed results: in some studies it worked no worse than light therapy, while others found no effect. Whether to take vitamin D, and at what dose, is something to decide with a doctor.
Everyday habits
Simple things can sometimes help: spending time in daylight, preferably in the morning; keeping a consistent bedtime and wake-up time; moving every day; and staying in touch with loved ones. These habits don’t replace treatment, but they can ease symptoms.
When to contact a professional, and whom to see
If you feel unwell for more than two weeks, it interferes with work or daily life, or it returns every autumn or winter, it’s time to seek help. You can see a family doctor or psychiatrist for an assessment.
A doctor makes the diagnosis and prescribes medication if needed. A psychologist or psychotherapist works with thoughts, behavior, and ways to get through the winter, including using CBT. Psychologists do not diagnose or prescribe medication. Read more about the difference in the article “Psychologist, psychotherapist, psychiatrist: what’s the difference and who should you see?”
On the Solvio directory, you can find a psychologist who works with depression and book an online consultation. If you’re not sure what to expect the first time, read about what happens in your first session.