Beating the Fall Blues: A Guide to Seasonal Depression

With the promotion of pumpkin spice at every coffee shop (looking at you, Starbucks), the sign is clear that fall is approaching. For many, this is a season of engaging in activities, such as going apple and pumpkin picking, planning holiday dinners, and bringing out that favorite sweater you have been dying to wear since last winter. But for some, the fall season brings on sudden, unexpected feelings of sadness, anxiety, or apathy. You may find yourself asking, “What’s wrong with me? Why am I suddenly feeling sad and anxious?” If you find yourself asking these questions, I want to assure you, you are not alone. What you may be experiencing is a form of seasonal depression that hits more people than you think.

What is seasonal depression and anxiety?

Seasonal depression is a form of major depression that occurs in distinct periods of the year, usually beginning in the fall or winter, and remitting in the spring. A common characteristic is a noticeable pattern of experiencing depression-like symptoms during the fall and winter months, such as low motivation, loss of interest, low energy, feeling down or “blue”, hypersomnia (excessive daytime sleepiness), overeating, and even a craving for carbs. These symptoms can interrupt daily life, creating difficulty to participate in daily tasks and activities. Seasonal depression is not to be confused as a response to holiday or seasonal stressors; it is a distinct period of depression that seems to occur without an identifiable stressor.

Why does it happen?

According to research, seasonal depression may occur as a response to reduced sunlight as the seasons change. As sunlight reduces, the body’s internal clock, or circadian rhythm, adjusts to the changes occurring in our environment. The brain may develop less serotonin, a key hormone involved in balancing mood, and increase melatonin, a hormone responsible for sleep. Disruptions in these key chemicals can create an impact on daily functioning, leading to changes in sleep, mood, and behavior.

Strategies for Beating the Blues

You may be thinking, “what do I do to combat this depression?” Battling a seasonal depression may, at times, feel hopeless as it can feel that it is out of your control. I want to reassure you that there are tangible ways of managing depression to get you back to enjoying your favorite fall and winter activities and celebrations.

1. Seek to spend 20 minutes a day in a sunlit space in your home or outside. Light therapy, a form of therapy used to promote the production of serotonin by sitting in front of a very bright light box, has been found to be effective for individuals who live in areas with significantly reduced sunlight. To create your own form of “light therapy,” find a sunlight space in your home or go for a walk in peaks of the day (when the weather allows for it) for about 20 minutes daily.
2. Seek social support
   Isolating is a common behavior many individuals engage in during episodes of depression. Instead of isolating or avoiding activities, seek to do the opposite. This is called opposite action, a Dialectical Behavioral Therapy intervention. Putting this skill into practice, let’s say I was invited to a holiday gathering. I have been looking forward to this event, but my feelings of apathy, sadness, and fatigue cause me to want to avoid the gathering altogether. I identify what I am feeling, and that I want to isolate myself in my room. Instead, I choose to do the opposite action and go to the gathering. I find that my depression symptoms decrease, and I am very glad to have chosen to go to the gathering. Simple actions can make more change than we think.
3. Engage in activities
   Behavioral activation is key in aiding individuals who struggle with a lack of motivation and fatigue. Consider creating a list of fun, engaging indoor or outdoor activities to schedule this upcoming season. Here, you can practice the Opposite Action skill from the previous tip when you notice the depressive symptoms attempting to hinder your ability to engage and be present this season.
4. Psychotherapy.
   If you have tried these tips and it seems the depression will not lift, consider engaging in counseling to receive clinical support. Here at Counsel RVA, we have trained therapists with expertise in depression and anxiety, and with the knowledge to provide you the skills and resources you need to make lasting changes. If you’re seeking someone to support you, contact us at Counsel RVA today.

Resources
American Psychiatric Association (2024). Seasonal affective disorder (SAD). Psychiatry.org - Seasonal Affective Disorder (SAD). https://www.psychiatry.org/patients-families/seasonal-affective-disorder
U.S. Department of Health and Human Services. (2023). Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder