How to tackle seasonal depression: Tips and treatments

You may have noticed that when the days get shorter and sunlight becomes scarcer, you feel more tired, less motivated, or even sad for no apparent reason. Know that you are not alone!

But how do you know if you’re experiencing the winter blues or a seasonal depression? And what can you do to get out of it? Read our article to better understand seasonal depression and the solutions to regain your morale and energy.

• Symptoms of Seasonal Depression
• Differences with the winter blues
• Causes of SAD
• Healthy life tips
• Treatments and consultation

How do you know if you have seasonal depression?

Seasonal depression, or seasonal affective disorder (SAD), is a form of depression that usually occurs in the fall and winter season, when temperatures drop and the days get shorter. Symptoms end in the spring and summer for most people.

It is estimated that nearly 5% of Canadians are affected by seasonal depression, especially women. However, anyone can be affected, adults, teenagers and children.

Symptoms of seasonal depression

The main symptoms of SAD include:

• Intense fatigue, even after sleeping
• Persistent sadness
• Low energy, feeling idle
• Irritability
• Loss of interest in usual activities
• Loss of motivation and lack of concentration at work
• Sleep disorders : insomnia, sleepiness, difficulty getting up
• Change in appetite that can lead to weight gain
• Lower libido
• Tendency to isolate

More severe symptoms such as suicidal thoughts may occur in some people with seasonal depression. If this is the case for you, please contact a mental health professional promptly.

How do you know if you have seasonal depression or winter blues?

If you have been experiencing symptoms of depression at the same time of year for more than 2 consecutive years, and these symptoms last for more than 2 weeks, it is possible that you are experiencing seasonal depression. In this case, medical follow-up or treatment may be considered.

However, if the symptoms only last a few days and are not recurring, it may be “winter blues”. Do not hesitate to ask advice to a physician.

Why do we get depressed in autumn and winter?

The causes of Seasonal Affective Disorder (SAD) are not fully known. However, many scientists believe that this form of depression is related to decreased exposure to sunlight. The decrease in light affects the pineal gland, which is responsible for the production of melatonin, the hormone that regulates sleep. This change can disrupt your circadian rhythm, the biological clock that regulates sleep and mood, making you more prone to fatigue and depression.

Some experts, however, believe that the lack of outdoor activities and leisure activities during the cold months could also influence mood. In any case, good lifestyle habits and certain treatments can help you improve your energy and mood.

How to feel better in winter?

To counter seasonal depression, like the winter blues, it is essential to take proactive measures. Here are some tips to prevent and combat seasonal affective disorder (SAD).

Enjoy the sunlight

A simple but effective first step is to take advantage of daylight as much as possible. If you spend time outdoors during the day, especially in the morning, it can help regulate your circadian rhythm and boost your mood. Even a 30-minute walk a day, when the light is at its highest, can make a big difference.

Adopt a physical exercise routine

Incorporate physical activities into your daily routine. Exercise increases the production of endorphins, the feel-good hormones, and reduces stress. Whether it’s a walk, an indoor sport or a yoga session, moving every day helps fight fatigue and depression.

Eat healthy

Eat a diet rich in essential nutrients to support your well-being. Foods rich in omega-3s, such as oily fish, are especially beneficial for mental health. A nutritionist or dietitian can help you define meals that are personalized to your needs.

Regulate your sleep

Avoid staying up late and maintain regular sleep schedules to help stabilize your body clock. The quality of sleep plays a key role in your mental health.

Maintain social connections

Don’t isolate yourself. Take time to stay in touch with friends and family, or engage in group activities. Social support is crucial during difficult seasons.

These tips can help you maintain your spirits and decrease fatigue during the darker months. It’s also important to stay attentive to your emotions and needs. If you notice a worsening of symptoms or if you feel that you are losing control, ask for a consultation with a healthcare professional.

When to consult for seasonal depression?

If the symptoms of winter depression have a strong impact on your quality of life, consulting a health professional is essential. They may offer different forms of treatment to relieve the symptoms of seasonal affective disorder.

Treatments for Seasonal Affective Disorder (SAD)

Common treatments include:

• Light therapy: Light therapy treatment consists of exposure to artificial light to compensate for the lack of natural light. The use of special lamps is necessary. Starting in the fall, expose yourself to this light for 30 minutes every morning to regulate your circadian rhythm and reduce symptoms. Learn more about light therapy.
• Psychotherapy: A follow-up with a psychologist can help you get through this season. The professional provides you with emotional support and strategies to cope with your seasonal depression. Your doctor can also refer you to other types of treatments.
• Medication: In some cases of winter depression, a doctor or psychologist may prescribe antidepressants such as serotonin reuptake inhibitors (SRIs), to regulate mood and compensate for chemical changes in the brain.
• Cognitive behavioral therapy (CBT): This approach helps identify and change negative thoughts and behaviors that contribute to SAD. By working with a therapist, people learn to replace their negative thought patterns with more realistic and positive ones, which contributes to overall well-being.

Seek the advice of a health care professional for possible contraindications and side effects.

Consult a doctor for SAD in Montreal

It’s important not to minimize your symptoms and take charge of your mental health. SAD is a real condition, and there’s no shame in seeking help. You might be surprised at how much the right treatment can improve your quality of life. At ELNA Medical, our professionals in the area of Montreal are here to support and guide you through this difficult time.

• Family physician: First point of contact to assess and direct to appropriate solutions.
• Psychologist: They offer psychotherapy and regular follow-ups to help change negative thoughts.
• Psychiatrist: They can offer appropriate treatment, including medication and therapies with personalized follow-up. They may also collaborate with other professionals to provide multidisciplinary support. Available in telemedicine.
• Clinic for anxiety-depressive disorders : Neurotherapy Montreal, our clinic specializing in mental health, offers various treatments for people with seasonal depression: follow-up by a psychiatrist or psychotherapist, neurofeedback, rTMS, CBT for insomnia, etc.