The Impacts of Seasonal Depression On Our Motivation And How To Combat It
Feeling sad and down when the summer months pass is most likely something most of us experience with the arrival of cold weather. However, is there a more significant reason behind the melancholy associated with winter? The symptoms of SAD may both lower our mental health and also hinder exam performance, which is extremely detrimental as many of us have mock assessments and upcoming exams in the winter time.
SAD (Seasonal affective disorder) or seasonal depression is a subtype of depression that occurs during the winter months each year, when there are less hours of sunlight. The symptoms of SAD are comparable to that of “normal” depression, however they tend to subside when the spring months arrive. The condition can affect one’s mood, appetite, sleep and general behavioural patterns; the transition from summer to winter months can cause someone to experience great sadness. Some other general symptoms include:
- Persistent feelings of sadness
- Disinterest in activities or hobbies that you usually enjoy
- Feeling unusually tired or having little to no energy
- Changes in sleep, such as sleeping more than usual but - still feeling tired, or having trouble sleeping at all
-Changes in appetite or weight
- Difficulty concentrating, remembering details, or making decisions
- Feeling irritable, anxious, or stressed
- Avoiding social situations and isolating yourself
- Physical symptoms such as headaches, stomach problems, or general aches and pains
Moreover, this condition can also be experienced within summer however it is much less common. Those that experience the condition in the summer may suffer from: insomnia, reduced appetite, weight loss and prolonged anxiety. The exact cause of the disorder is unknown however studies suggest that too much sunlight, heat and humidity can disrupt the body’s equilibrium.
What are the main causes of seasonal depression?
Lack of sunlight: the lack of sunlight can cause changes in our circadian rhythm (otherwise known as our internal body clock). The sun acts as our body’s reset button, and reminds our system of when we should sleep. This ultimately leads to problems with sleep if we are unable to regulate our circadian rhythm. These sleep problems can inundate us with additional problems with concentration and anxiety, (those which are exacerbated by lack of sleep.
Reduced melatonin levels: melatonin is a hormone in our body produced when it’s darker, therefore when the days become shorter and nights become longer, an increased melatonin production can disrupt sleep patterns and overall mood, producing symptoms of seasonal depression.
Serotonin levels: serotonin is a neurotransmitter that helps with mood regulation and reduced sunlight can cause lower serotonin levels, therefore leading to more erratic mood patterns, which is detrimental not only to your own health, but to the relationships you have with others.
Genetic predispositions: Research demonstrates that if you have family members with SAD, or that have had the condition, you will be more likely to undergo SAD symptoms.
Geographical factors: If you live in a country that is further from the equator, with shorter daylight hours, you’ll be much more likely to experience seasonal depression disorder, due to the lowered sunlight levels.
How can one combat seasonal affective disorder?
Increase natural light exposure from the sun
Aim to increase your sunlight exposure throughout the day, whether this means taking a morning walk, sitting by a window or allowing natural light in your home, instead of artificial light. These small changes should help you to regulate both your body clock and circadian rhythm.
Keep a good routine
Waking up at the same time everyday, eating and working at consistent timings each day can be comforting and help when managing symptoms of seasonal depression. Developing new habits and sticking to them can help to add some purpose, direction and drive into your life, all of which are good qualities in any aspect of life.
Develop an active lifestyle
Consistently exercising each week is a beneficial way to promote better wellbeing, reduce stress and balance mood. The physical activity doesn’t have to be intense, simply just moving your body and getting your heart pumping is sufficient for an active lifestyle.
Healthy eating
Eating whole foods, rich with nutrients and minerals will not only improve your physical health, but also mental. Avoiding processed and highly sugary foods will prevent energy crashes and help promote better wellbeing. There are also studies to suggest that eating foods rich in omega-3 and fibre can help to ward off symptoms of depression.
Socialise!
Seasonal affective disorder may make you want to withdraw from family and friends, however it’s integral not to isolate yourself when you are feeling at your lowest. Speak about your feelings with loved ones or somebody you trust to try and work through your emotions in a productive way.
When should I seek help about my suspected seasonal affective disorder?
If you feel that your symptoms aren’t subsiding, even after trying to combat them, it is paramount that you speak to a mental health professional. There are many successful talking therapies nowadays that can be used to fight symptoms of seasonal affective disorder. Furthemore, these professionals can offer support, guidance and medication, if that’s needed.
Written by Alice
Moderated by Adelene
References:
“Calm Blog.” Calm Blog, 3 May 2024, blog.calm.com/blog/seasonal-depression. Accessed 18 Oct. 2024.
Roberts, Nicole F. “How to Proactively Fight Seasonal Depression (SAD) – 10 Tips.” Forbes, 17 Dec. 2023, www.forbes.com/sites/nicoleroberts/2023/12/17/how-to-proactively-fight-seasonal-depression-sad--10-tips/. Accessed 18 Oct. 2024.
Gillis, Kaytee. “Struggling with Seasonal Depression? 6 Tips to Help.” Psychology Today, 2024, www.psychologytoday.com/gb/blog/invisible-bruises/202311/struggling-with-seasonal-depression-6-tips-to-help?msockid=18732c41fe91633e1b7938f7ffb66216. Accessed 18 Oct. 2024.
