In the northeast part of the US (where I reside) things are changing. The leaves are relocating from hanging from trees to carpeting the concrete. Drops in temperatures have us reaching for our comfy sweaters, warm jackets, and cozy blankets. And if I don’t cut my lights on by 5:00, I am overtaken by darkness. It’s fall my loves! And while the seasonal shift that brings us hayrides, Thanksgiving, and apple picking is exciting for some; for others, it’s the beginning of a slow decline.
Seasonal Depression is a popular term that is used to describe the mood shift that some experienced with the change in seasons. In the clinical world, we consider this phenomenon to be a type of Major Depressive Disorder with a seasonal pattern.
Those who struggle with seasonal depression experience symptoms like: increased sadness, loss of interest/pleasure in things that they once enjoyed, fatigue, changes in appetite, weight changes, difficulty concentrating/remaining focus, and an overall sense of hopelessness. This isn’t just a one-time feeling; the symptoms last consistently for at least two weeks. And while many experience this shift in the fall/winter months; some experience the onset of symptoms during spring/fall.
So, what can we do about this?
Do we just let it happen?
Here’s what I think-
When we experience a significant shift like what happens with a depressive episode, it can be scary and unsettling, knowing and understanding what is happening can be incredibly helpful. There is a sense of comfort associated with being able to put words to what we’re feeling. But we don’t have to stop there.
Preparation is key. Don’t wait until you’re in the midst of the mood shift to try and change things. A key factor of seasonal depression is: it’s seasonal, you know that it is coming. As you learn more about yourself and your mental health, you will understand what helps you cope and what keeps your mood elevated. Start preparing to implement those things before the symptoms start.
Seek the Joy of the Lord. Our God cares about how we feel. He encourages us to come to him when we are tired, worn out, and burdened (Matthew 11:28). He is able to provide us with comfort and joy in our sadness and pain (Jeremiah 31:30, Isaiah 61:3). During a season of depression, practice spending time with God. Talk to him throughout your day, especially when you are feeling low. Identify encouraging scriptures, write them down, and keep them where you can get to them quickly. Renew your mind with these truth’s in your darkest moments. Listen to encouraging worship music, replay sermons that are uplifting and remind you of the God who loves you. Invite people to pray for you when you can’t pray for yourself. There are many things that we can do to get through a depressing season, but we also have a God who can do exceedingly, abundantly, above anything we could ever imagine (Ephesians 3:20).
Build Your Supports. Depression impacts how we engage in our relationships with others. You may not be your “normal self.” It can be helpful to let the important people in your life know what happens during this time. This will prevent them from being caught off guard when things change. Not only that, but it also helps them better understand how to support you. Think about the specific types of interaction that help you feel better or even those that make your mood worse. Communicate this to the important people in your life so that they are prepared to help you. Try your best to remain in contact with the people who add value to your life.
Create a mood-lifting environment. What do you like to see when you walk into your home? What makes you feel better? Is it comfy and cozy- then pull out your blankets and have them ready. Is there a comforting scent that makes you smile- stock up on candles. A certain type of music that puts you in a good mood- create a mood lifting playlist. I had a client who struggled with seasonal depression. They just happened to love Christmas so we decided that they would decorate early and wait until spring before taking their decorations down. This simple shift helped brighten their day and keep their mood elevated.
Maintain A Consistent Routine Adjust your routine to fit the season (the change in daylight and temperature) and commit to it. Things like maintaining a consistent bedtime and keeping up with your workout schedule can prevent you from sinking into a low mood. For some, sunlight can help decrease depressive symptoms. Create a routine that exposes you to as much daylight as possible maybe add a lunchtime walk into your routine or regularly sit by a window that exposes you to the sun. These things may seem small, but simple changes can have significant impact.
Explore Therapy A therapist can provide a safe and encouraging space to express and process your feelings. They can hold you accountable to following through with the things that will help you feel better. And they can offer suggestions that you may not have considered. Beyond this, a therapist can assess your symptoms to make sure that you are correctly diagnosed and create a treatment plan that is tailored to the specific symptoms you are experiencing.
Medication Management Sometimes you try everything and still feel like you need more. If this is your story, you are not alone. And thankfully, there are also specific medications that can help. Taking medication is not a sign of weakness, it is a recognition that you can’t do this alone, none of us can. Medication can help you to make it through a particularly tough season, and once you are on the other side, you don’t have to rely on it any longer. Medication for seasonal depression can be prescribed by a primary doctor or a psychiatrist.
When things change internally, without reason, it can be quite disturbing. It can feel like you are losing control of yourself. But, be encouraged. While some of this is outside of your control, there are things that you can control. Try to focus on using what you can control to make your circumstances more manageable. I know it can be tough, but you can get through this!