Key Takeaways
- Seasonal depression is a pattern of depression that comes and goes with the seasons, most often in fall and winter.
- Common signs include low mood, low energy, oversleeping, carbohydrate cravings and pulling away from others.
- It is different from the “winter blues” because it affects daily life.
- Treatment can include therapy, light therapy and, when appropriate, medication from a medical provider.
- Get help if symptoms last more than two weeks or if you have thoughts of self-harm.
As the days get shorter, many people feel a little slower or more tired. For some, though, the change is bigger. Every fall or winter, their mood drops, their energy disappears and everyday life feels heavy until spring.
This pattern is often called seasonal depression, or seasonal affective disorder. Here is how to recognize it and when to get help. If you are struggling, depression counseling can help.
What Is Seasonal Depression?
Seasonal depression is a type of depression that follows a seasonal pattern. For most people, symptoms start in late fall or early winter and ease in spring and summer. Less commonly, some people have a summer pattern.
Reduced daylight is thought to play a role by affecting the body’s internal clock and mood-related brain chemicals.
Common Signs
- Feeling sad, flat or hopeless most days
- Low energy and feeling sluggish
- Sleeping more than usual and still feeling tired
- Craving carbohydrates or eating more
- Losing interest in activities you usually enjoy
- Trouble concentrating
- Withdrawing from friends and family
Winter Blues or Seasonal Depression?
The “winter blues” are mild and do not get in the way of daily life. Seasonal depression is more intense and lasts longer. If you find it hard to keep up with work, school, family or self-care during certain months, or if the same pattern returns year after year, it is worth talking to a professional.
Tip: Keeping a simple mood and sleep log for a few weeks can help you and your provider see patterns.
What Helps
- Therapy. Cognitive Behavioral Therapy (CBT) can help you manage low mood, change unhelpful thinking and plan activities that support you through darker months.
- Light exposure. Getting outside in the morning and spending time near windows can help. Some people use light therapy boxes. Talk with a medical provider before starting.
- Routine. Regular sleep and wake times, movement and meals can steady your mood.
- Connection. Plan time with people even when you do not feel like it.
- Medical support. A primary care or psychiatric provider can talk with you about whether medication may help.
When to Get Help
Reach out to a counselor or medical provider if:
- Symptoms last more than two weeks
- You are struggling to function at work, school or home
- You are using alcohol or other substances to cope
- The same pattern returns each year
If you are having thoughts of suicide or self-harm, call or text 988 right away, or call 911 in an emergency.
Is seasonal depression real depression?
Yes. It is a recognized form of depression with a seasonal pattern, and it is treatable.
Can I start therapy in the winter if I only feel this way part of the year?
Yes. Many people start therapy when symptoms begin and continue long enough to build a plan for future seasons.
Can therapy for seasonal depression be done online?
Yes. Telehealth can be especially helpful when low energy makes it hard to leave home.
Talk to Someone About Anxiety or Depression
Artisan Counseling offers anxiety and depression counseling at our Newport News and Suffolk offices and by telehealth anywhere in Virginia. Request an appointment or call 757.503.2819.
In crisis? Call or text 988, or call 911 in an emergency.
