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.