FX Answers

Seasonal Depression

What is SAD?

Seasonal affective disorder (SAD), also known as ‘seasonal depression,’ is depression that happens only during a specific time of year. Seasonal depression for most teens is triggered during the fall and winter because the days are shorter. As the winter ends and the days feel longer, then individuals will feel their depression lift.

Our mood functions best when it is given boosts of serotonin. Serotonin is the hormone in our body that affects our mood, and sunlight is the main provider for that hormone. While our serotonin increases, our melatonin (the hormone our body produces due to darkness) will increase. Higher levels of melatonin will make you feel more sleepy and less energized. On a positive note, there are things you can do to boost your serotonin hormone with limited sunlight exposure.

Please note: Sometimes SAD will cause people to feel symptoms of depression during the spring and summer months. When fall and winter come around, they are more energized. The excessive heat and humidity in the summer can affect their mood, as well as the expectations of summertime with going out, friendships, activities, etc.

Symptoms:

If you are experiencing any of these every day or most days, you may be experiencing seasonal depression:

Fall and Winter SAD,

  • Changes in mood (more feelings of sadness, hopelessness, discouraged, anxious, etc.)
  • Negative thoughts (complaining, blame, extremely self-critical)
  • Sleeping too much
  • You no longer want to do the things you used to enjoy
  • Trouble concentrating
  • Eating more than usual

Spring and Summer SAD:

  • Changes in mood
  • Eating less than usual
  • Not sleeping enough
  • Increased anxiety or irritability
  • No longer want to do the things you used to enjoy

How to fight seasonal depression:

  • Daily walks during the daytime
  • Getting exercise, whether it is the gym, walks, sports, etc. Those activities can naturally boost serotonin
  • Wake up as early as possible to get as much of the daylight as possible
  • Reach out to friends and family to talk or do fun activities with them
  • Meditation can help regulate mood
  • Find some fun activities to do indoors (coloring, cooking, baking, going bowling, etc.)
  • Eating a healthy and balanced diet
  • Speak to a therapist about your current routine and emotions. They can help you work through them and find the best routine for you
  • If you feel like your seasonal depression is beginning to affect your responsibilities, speak to your doctor about antidepressants or supplements

Where to get help:

If there is not an adult to turn to, reach out to a confidential helpline. These are free and available 24 hours a day:

SAMHSA's free helpline: Call 800-662-HELP (4357) for provider referrals in the area. Or text your zip code to 435748 (HELP4U).

The Trevor Lifeline for LGBTQ community: Call 1-866-488-7386 or text START to 678678.

Crisis Text Line: Text “HOME” to 741741.

988 Suicide and Crisis Lifeline: Call or text 988.

If you live in northern New Jersey and need help finding a therapist, you can call the Access Center from Atlantic Behavioral Health at 888-247-1400.