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What Could Cause Seasonal Depression to Worsen?

What Could Cause Seasonal Depression to Worsen?

It’s the middle of December, and for many, that means that now is the time when you’re struggling with seasonal affective disorder.

Seasonal Affective Disorder (SAD), often referred to as seasonal depression, is a type of depression that typically emerges during specific times of the year, most commonly in the late fall and winter. The cause of this depression varies, but is linked to a combination of a lack of sunlight, changes in social and physical behavior, and potentially stress over the holidays.

It should first be noted that seasonal depression should be treated. Depression is life altering, and even in situations where depression is seasonal, that is not only a lot of months that are spent with depression, but also the impact of those months can lead to further challenges. However, because seasonal depression has a tendency to mostly “go away” when the season changes, many people choose not to treat their seasonal depression and simply hope to wait it out.

But there’s another problem with this approach: there is no guarantee that the depression you experienced before is the same severity as the depression that you’ll experience now. Not only can the symptoms of seasonal depression cause issues even after the seasons change, but seasonal depression can also become worse in certain situations.

Why Would Seasonal Depression Get Worse?

Seasonal depression is not necessarily going to be of the same severity each and every time it is experienced. It can get worse for a variety of reasons, including:

Reduced Exposure to Natural Light

One of the primary causes of seasonal depression is the lack of sunlight during shorter days. This reduction in light can disrupt your circadian rhythm and lower serotonin levels, contributing to feelings of sadness or lethargy. Worsening symptoms might occur due to:

  • Spending most of your time indoors.
  • Cloudy or stormy weather further reducing natural light exposure.
  • Not using light therapy consistently.

This article that you’re reading right now is being written at 12:40am, when it’s currently 20 degrees. Next week it’s going to be freezing and raining. It would not be a surprised if you’re spending more time indoors, which could make symptoms worse.

Another thing to keep in mind that is that many of us spend more and more time on our phones, so even when we can go outside, we spend more time inside away from sunlight.

Heightened Stress Levels

Stress can exacerbate symptoms of depression, and the winter months often bring additional stressors, such as:

  • Holiday planning or family obligations.
  • Financial strain from holiday spending or heating costs.
  • Deadlines or work pressures at the end of the year.

Stress may intensify feelings of hopelessness or overwhelm, particularly for individuals already managing SAD.

Social Isolation

The colder months can limit social opportunities, particularly when combined with shorter days and bad weather. Increased isolation can worsen symptoms of seasonal depression, leading to:

  • A sense of loneliness or disconnection from others.
  • Less motivation to seek out support or interact socially.
  • Greater time spent dwelling on negative thoughts.

Many of us are spending a lot of time indoors now, even more so than usual, so it’s possible that we’re socially isolating ourselves in ways that make seasonal depression worse.

Lifestyle Changes and Habits

Certain lifestyle changes in winter can inadvertently worsen seasonal depression, such as:

  • A lack of physical activity, which can decrease endorphins and energy levels.
  • Changes in diet, such as consuming more high-carb or sugary foods, which may cause energy crashes.
  • Irregular sleep patterns, such as oversleeping or inconsistent bedtimes.

Don’t forget to read our piece on “revenge bedtime procrastination.” That might explain some people’s bedtime behaviors.  

Preexisting Mental Health Conditions

For individuals already managing anxiety, depression, or other mental health challenges, the added burden of seasonal depression can intensify symptoms. This may include:

  • Greater difficulty managing emotions.
  • Increased feelings of guilt or self-criticism.
  • Reduced resilience to everyday stressors.

This year is a good example of this. Imagine you were anxious or stressed in the days leading up to the election. You’re going through those emotions right as your seasonal depression is kicking in. Because you’re already stressed and anxious, your chances of a more severe seasonal depression could increase.

Hormonal Changes

Seasonal changes can influence the body’s production of melatonin and serotonin, which regulate sleep and mood. Worsening symptoms may result from:

  • Increased melatonin production, causing excessive fatigue.
  • Decreased serotonin activity, leading to greater sadness or irritability.

In addition, women that are already experiencing hormonal changes, such as perimenopause, might find that these changes make their seasonal depression worse.

No Reason at All

Depression is an emotionally heavy condition, and if it goes untreated, it may simply get worse for no clear reason at all. There may be an underlying reason that we discover in therapy, but sometimes, simply the act of having seasonal depression over and over again is enough to make it feel worse at times. Sometimes, even the stress of knowing that you have seasonal depression is enough to make it worse.

Managing Worsening Symptoms of Seasonal Depression

If you’re experiencing a worsening of seasonal depression, there are steps you can take to manage your symptoms.

You will need to maximize light exposure, spending more time outdoors and utilizing a light box if possible. You will want to exercise and stay engaged, trying to spend more time with people in your life if possible. You also need to consider seeking out professional help. Experienced therapists, like our team here at Flourish Psychology, know how to help with seasonal depression and even the lingering feelings of stress and depression that may occur afterwards.

Finding Relief

Seasonal depression doesn’t have to take over your life. Identifying the factors that worsen symptoms and taking proactive steps to address them can make a significant difference in how you feel throughout the season. If your symptoms are intensifying or becoming unmanageable, reaching out to a mental health professional can help you find effective solutions and support.

Contact Flourish Psychology today to get started.

What Is the Biological Mechanism That Causes Hypersomnia With Depression?

What Is the Biological Mechanism That Causes Hypersomnia With Depression?

Typically, when we talk about depression, we discuss the feelings of being “low.” We talk about the hopelessness, and the ideations, and possibly the sadness and emptiness that are hallmarks of the condition. But depression is much more than that, and it is often important for individuals struggling with depression – and their loved ones – to recognize not only what these other symptoms are, but also why they’re occurring.

One such example is hypersomnia.

What is Hypersomnia?

Hypersomnia, or excessive sleepiness, is a common symptom of depression that can be challenging to manage. Unlike insomnia, which involves difficulty falling or staying asleep, hypersomnia causes a person to feel overly tired despite sleeping for long periods.

When someone experiences hypersomnia, they can sleep for well over 8+ hours and still be tired enough to fall asleep when they’re woken up. Depression doesn’t always cause hypersomnia, but when it does, many of those individuals have periods of 12+ hours of sleep or more on a regular basis, missing out on much of the day.

Hypersomnia can be partially behavioral (when you’re feeling down/empty, you may not want to get up), but it also has to do with the way depression affects the brain. Several interconnected biological factors can contribute to hypersomnia in depression, including:

  • Imbalances in Neurotransmitters – Depression is often associated with changes in the levels of neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals regulate mood and energy. A reduction in their availability can disrupt normal sleep-wake cycles, leading to prolonged feelings of tiredness.
  • Dysregulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis – The HPA axis is involved in the body’s stress response and also influences sleep. Chronic stress or depression can dysregulate this system, causing abnormal cortisol levels that impact the quality of sleep and result in persistent fatigue.
  • Inflammation and Immune System Activity – Emerging research suggests that depression may be linked to increased levels of inflammatory markers in the body. Inflammation can influence the brain’s sleep centers, causing excessive sleepiness and fatigue.
  • Melatonin and Circadian Rhythm Disruption – Depression often disrupts the circadian rhythm, which regulates the sleep-wake cycle. Abnormal melatonin secretion, which controls sleep timing, may cause individuals to feel sleepy at unusual times or sleep excessively.
  • Thalamus and Prefrontal Cortex Dysregulation – Depression can reduce activity in these regions, which are crucial for maintaining alertness and concentration. This diminished activity may explain why individuals with depression struggle to stay awake and alert during the day.
  • Reduced Orexin Levels – Orexins are neuropeptides that promote wakefulness. Studies suggest that people with depression and hypersomnia may have lower orexin levels, further contributing to excessive sleepiness.

It may be one factor or many. Some people also go through periods of insomnia, which can be followed by excessive sleepiness as a person tries to “make up” for lost sleep. The exact cause may never be known, but all of these are evidence that any excessive sleepiness is something a person may not be able to control on their own.

Why Hypersomnia Matters in Depression Management

Hypersomnia isn’t just inconvenient. It can make depression management more difficult.  Hypersomnia can create a cycle of reduced energy, lower productivity, and greater feelings of hopelessness, compounding depressive symptoms. Addressing hypersomnia isn’t just about improving sleep – it’s an important part of treating the underlying depression.

Managing hypersomnia in depression requires addressing both the underlying depressive symptoms and the biological mechanisms that cause excessive sleepiness. If you’re experiencing these symptoms, reach out to Flourish Psychology today for more information about our depression treatment options.

One Way to Improve Your Dogs Behavior: Focus on Your Own Mental Health

One Way to Improve Your Dogs Behavior: Focus on Your Own Mental Health

We love our dogs and they love us – so much so that dogs respond to our emotions, almost as though they are empaths. Dogs love us so much that they care about us being sad and notice when we are scared and stressed.

Dog training is about teaching your dog to behave in the way you want it to behave. They do that by understanding that you are their safe space, you are “Alpha,” you are in charge and they can look to you for their own health and safety.

You can imagine, then, that a dog that senses that something is wrong may also start to behave differently than you want them to behave. If you struggle with anxiety, depression, or another mental health condition, then there is a risk that your dog may sense those emotions and react in a way that is not ideal. For example:

  • If your dog senses your anxiety around people, then they may start to worry that people are something to be feared. They may bark, run away, or otherwise act in such a way that they are not behaving on walks and when people visit the way they should.
  • If you’re feeling sad then your dog may feel sad. They may be less motivated to play, go on walks, or even listen in some situations because they may not be in the right mood.
  • If you’re feeling stressed, your dog may not be able to feel calm. They may have trouble listening, or may not feel like you’re able to protect them the way they need to and then struggle with their place in the pack.

These are only a few of the examples of ways that a dog’s behavior can be affected by that of their owner.

Addressing YOUR Mental Health for the Sake of Your Dog

“Our dogs need their owners to help them understand the world” says Marc of Chicago Dog Trainer. “The more you take care of yourself, the more you’ll be able to take better care of your pet as well.”

There so many personal reasons to consider addressing your mental health. But sometimes, it’s hard to have that motivation when it has to come from within. If you need that extra little kick to help you get the support you need, consider the benefits that addressing your mental health will improve the behavior of your dog. Your dog wants you happy. Therapy can help you achieve that.

For more information about psychotherapy, please reach out to Flourish Psychology, today.

How Holiday Conversations Can Reduce Anxiety in the Future

How Holiday Conversations Can Reduce Anxiety in the Future

Uncertainty can often be the enemy of comfort, and while there are many things in life that are uncertain, it is often helpful to have more clarity on some of the things that we do have control over.

That is one of the reasons that the holiday season can be a useful time for families to come together and address various forms of uncertainty. The conversations that you have today can go a long way towards reducing conflict, preventing anxiety, and improving outcomes in the future.

What Are Some Tough Holiday Conversations Worth Having?

First, a caveat. There are certainly many family relationships where communication and trust are a struggle. There are those that find the holiday season to be immensely stressful, because seeing family brings back these memories, stresses, and challenges that have been experienced in years past. In these situations, healthy boundaries are important, and there is no requirement to talk about heavy or important things that fall outside of your comfort zone.

But for those that are open to having important conversations with their families, these important holiday conversations can help you not only during the holidays, but long, long after. Examples include:

  • Long Term Plans – If you have aging family members, or you are aging yourself, knowing and talking about your long term plans and strategies is often forgotten and yet *extremely important.* Proactively talking about medical issues, long term care, funeral needs, and more can be extraordinarily helpful in avoiding stress and anxiety when needs arise.
  • Healing and Growth Together – If you and your family have had issues in the past or have felt disconnected or apart, talking about that now, over the holidays, when there are many opportunities to sit and have these important conversations can be a great way to start the healing and growth process. That’s something that can provide social support that will make your upcoming year much more emotionally manageable.
  • Providing Honest Life Updates – Sometimes, it’s the things that are “unsaid” that are so difficult to manage. In situations where there is emotional, social, even financial news that might be something your family wants to or needs to hear, telling them can reduce that psychological burden of keeping that secret.

Some people even find “loving” conversations to be difficult. Many families do not say “I love you” enough, avoiding compliments and words of affirmation. But hearing and saying those words can have a very powerful impact on our mental health in the future, especially if unexpected difficulties arise.

Moving Forward Together

There is no requirement to be close to one’s family. Individuals with a history of trauma in their family, for example, should not feel like they “need” to have these types of conversations. If you have had difficulties with your family in the past, please consider reaching out to Flourish Psychology, today.

But for families that *can* have these tough conversations, consider prioritizing them. The longer you wait, the more likely an issue arises that is difficult for you to manage emotionally. If you know your family’s long term care needs, for example, then you can prepare for them as they arrive and know that you’re more ready for the road ahead. For those that are prioritizing their mental health, conversations with family over the holidays can be a part of what is needed to make sure that they have less stress in the future.

How Has Health Anxiety Changed Since COVID-19?

How Has Health Anxiety Changed Since COVID-19?

Health anxiety, also known as illness anxiety disorder or hypochondria, is anxiety that is specifically about one’s health. Someone with health anxiety may find they struggle with moderate to severe anxiety that something is or will be wrong with their health. For example:

  • They may worry that they have an undiagnosed cancer.
  • They may worry that a mild illness is really a more serious illness.
  • They may worry that that a “normal” sensation is a sign of a larger problem.

People with panic attacks often struggle with this type of thinking. They may have chest pain caused by their panic attacks, but worry that their chest pain (and panic attacks!) are actually caused by a heart issue – either one that hasn’t been diagnosed or one that is likely to cause them a major medical event.

Many, many people struggle with illness anxiety disorder. Some people put the exact percentage at anywhere from 5% to 15%, and even that may be an undercount if we include people that have more mild health anxiety issues.

We can – and will! – continue to talk about health anxiety at length, but one interesting thing to think about is the way that health anxiety may have changed since the COVID-19 pandemic first started.

Currently, there is no science about this, so this is solely a thought exercise.

Health anxiety covers any anxiety over one’s health. It doesn’t if the person fears the idea of illness or fears they already have one – all of these can be found under the umbrella of Health Anxiety.

Health anxiety also likely increased in frequency given the availability of information online on websites like WebMD. People were taking symptoms they were experiencing, such as knee pain, and self-diagnosing a more serious condition rather than the simpler, less dangerous explanation. Many doctors have reported that patients come in asking about rare conditions only to find out that either nothing is wrong, or that they have a much more mild and more common issue instead.

Since the pandemic, many people worry that more mild, more common colds and flus could actually be COVID-19, which overall is a much more dangerous condition. It’s difficult to truly fault this fear since COVID-19 has similar symptoms in its mild form and is common, but it can cause anxiety nonetheless.

However, one thing that does appear to be an interesting change since COVID-19 is the fear of catching illness from others. Typically, those that were afraid of “Contamination” were more likely to be struggling from obsessive compulsive disorder (OCD), and their fear of contamination was considered irrational.

Now, there are many people that live in fear of catching COVID to a degree where they fear coughing, fear the sounds of sniffling, and fear any news that someone at an event they went to found out they were sick.

In some ways, this fear can be considered justifiable given the dangers of catching COVID-19. But still, living in fear of others spreading disease to us is certainly a different presentation of health anxiety. It’s also one that is partially rational, which can make it harder to overcome.

If you struggle with health anxiety, no matter how it manifests, reach out to Flourish Psychology, today. We are here to talk to you about your illness anxiety challenges, and determine the best way to reduce your fears.

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