The Seasonal Hidden Battle: Transforming Seasonal Blues into Winter Bliss

By Melody Wright, LMFT

As the seasons change, some of us might find our spirits taking a dip along with the temperature. For many, this shift ushers in the excitement of holidays, warm drinks, and snug evenings by the fire. But for some, this seasonal transformation brings with it a subtle yet profound change in mood – the onset of Seasonal Affective Disorder (SAD). Otherwise known as Seasonal Depression. 

Have you ever wondered why the season's magic doesn't quite reach everyone? Through the advocacy for mental health awareness, the term seasonal depression is becoming more prevalent. But what is seasonal depression? Why does it happen? Who does it affect? 

In this blog, we will dive into what seasonal depression is, who it affects, and ways to support yourself if you find yourself struggling.

Understanding Seasonal Depression 

Seasonal depression typically follows a pattern, with symptoms emerging and receding at the same time each year. The most common form of seasonal depression occurs during the fall and winter months when sunlight is in shorter supply. The primary culprit behind seasonal depression is believed to be reduced exposure to natural sunlight. Did you know sunlight plays a crucial role in regulating our circadian rhythm or internal body clock, as well as influencing the production of serotonin, which is a “feel good” hormone released by the brain? The winter months, with their shorter days and diminished sunlight, can disrupt this delicate balance, leading to a cascade of physiological and psychological effects.

So are there people who are more susceptible to Seasonal Depression? The answer is yes. Let's talk about it…

1. Location: If you live farther from the equator, where daylight duration varies more significantly between seasons, the more at risk you are to encounter season depression. 

2. Age and Gender: Seasonal depression can affect people of all ages, but it is more common in younger adults. Women, also, are diagnosed with seasonal depression more frequently than men.

3. Family History: If one of your family members has been diagnosed with depression or other mood disorders it may increase your susceptibility to seasonal depression.

4. Pre-existing Mental Health Conditions: If you have a history of other mental health conditions you may find your symptoms exacerbated during specific seasons like fall and winter.

10 Tips for Seasonal Depression Self-Support

When you are struggling with any type of depression, it can feel like an uphill battle. Implementing self-care practices are essential to coping, however, finding what works for you can be a challenge in itself. We want to help you alleviate the decision fatigue with these 10 tips. 

Light Therapy: Light therapy, also known as phototherapy, involves exposure to a bright light that mimics natural sunlight. It can help regulate circadian rhythms and boost mood. Spending 20-30 minutes in front of a light box each morning can be an effective way to combat seasonal depression. You can find light boxes sold on Amazon.

Regular Exercise: Engaging in regular physical activity has been shown to alleviate symptoms of depression. Exercise releases endorphins, the body's natural mood lifters, and helps improve overall well-being. Even a walk outdoors can make a significant difference.

Maximize Natural Light Exposure: Make a conscious effort to spend time outdoors during daylight hours. Open curtains and blinds to let natural light into your home or workspace. If you work at home try position yourself or work area near windows to maximize exposure to natural light.

Social Connection: Stay connected with friends and family. Seasonal depression can lead to social withdrawal, so make an effort to maintain social connections. Whether it's a phone call, video chat, or coffee with a friend, social support is vital for emotional well-being.

Mindfulness and Meditation: Practices such as mindfulness meditation, and deep breathing exercises can help reduce stress and improve mood. These techniques can be incorporated into daily routines to promote relaxation.

If you’re interested in learning more about this, you can download our free ebook, The Mind-Body ToolKit.

Establish a Consistent Sleep Routine: Maintain a regular sleep schedule by going to bed and waking up at the same time each day. Quality sleep is essential for mental health, and a consistent sleep routine can positively impact mood.

Implement a Daily Routine: Establishing a routine can provide structure and predictability which can counteract the internal chaos we might feel when in a depressive state. This tip is particularly crucial for those grappling with seasonal depression, as the changing seasons can disrupt the body's internal clock.

Set Realistic Goals: Break down tasks into smaller, more manageable goals. Setting realistic and achievable objectives can provide a sense of accomplishment and boost self-esteem, counteracting feelings of helplessness.

Express Yourself Creatively: Engage in activities that allow for self-expression and creativity, whether it's writing, drawing, painting, or playing a musical instrument. Creative outlets can serve as a therapeutic way to process emotions.

Professional Support: If seasonal depression is significantly impacting your daily life, consider seeking professional help. Having a therapist can provide guidance, support, and therapeutic interventions tailored to your specific needs. Cognitive-behavioral therapy (CBT) and other evidence-based treatments can be effective in managing seasonal depression.

Final Thoughts

Seasonal depression is a complex interplay of biological, environmental, and psychological factors that can significantly impact your quality of life. Recognizing the signs and understanding who is at risk is the first step toward to managing your depression in a healthy way. By incorporating coping strategies, those affected by seasonal depression can navigate the changing seasons with resilience and improved mental well-being. If you are struggling with seasonal depression, seeking professional guidance can be a step forward to healing. Our therapists here at Life By Design Therapy can be a trusted guide, offering support tailored to your unique journey. Their empathetic understanding provides a safe space to unravel the complexities of seasonal blues, granting you the tools and insights needed to navigate the storm. If you would like to take that step CLICK HERE to schedule your free phone consultation. 

Additional Resources

**If you’re interested in expanding your knowledge on depression and how to support those that are depressed, check out these books below:

1. The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time by Alex Korb

2. Reasons to Stay Alive by Matt Haig

3. The Depression Cure: The 6-Step Program to Beat Depression without Drugs by Stephen S. Ilardi

4. Lost Connections: Uncovering the Real Causes of Depression – and the Unexpected Solutions by Johann Hari

5. The Feeling Good Handbook by David D. Burns

6. The Year of Magical Thinking by Joan Didion

7. Man's Search for Meaning by Viktor E. Frankl

8. It's Okay That You're Not Okay: Meeting Grief and Loss in a Culture That Doesn't Understand by Megan Devine

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read full disclosure here.

Beyond the Blues: Exploring the Impact of Depression on Your Life

By Melody Wright, LMFT

Depression, What Is It?

Depression is a serious (but common) medical illness that affects how someone feels, thinks, and acts. In general, depression causes feelings of sadness and an overall loss of interest in activities that you may have previously enjoyed. Depression impacts each person differently and may even look different at various stages of your life.  The length of time someone may experience depression can also vary from person to person; Some people may be able to overcome their depression within a matter of months while others may take longer. No matter what someone’s journey with depression may look like, it is important to be able to recognize the symptoms and the effects that it has on the body. Some of the symptoms related to depression vary from mild to severe, and can include the following:

• Changes in appetite

• Loss of energy

• Feeling fatigued

• Difficulty concentrating

• Feeling sad

• Trouble sleeping or too much sleep

• Thoughts of worthlessness, guilt, or suicidality

What Does Depression Do to the Brain?

While many associate only emotional or mental symptoms with depression, research states that it may also impact our brain. There is still much to be learned about the specific areas of the brain that are affected by depression, and how much they are affected. However, there is growing evidence that different parts of the brain may shrink, change in structure, and/or become inflamed in people with depression. These changes in the brain can lead to problems with memory, learning, and overall mood. Scientists are not yet sure if these changes have the potential to be permanent, but there is hope that treatment may help prevent or ease some of the changes that happen to the brain.

What Treatment Exists for Depression?

Treatment for depression can consist of different approaches, but primarily consists of two options, therapy and medication. Depending on what works best to address an individual’s symptoms, therapy and medication can be used individually or in combination as part of their treatment plan. The main therapeutic approaches for depression include:

• Cognitive Behavioral Therapy (CBT) 

• Dialectical Behavior Therapy (DBT)

• Holistic and Somatic (body-based) Psychotherapy

Medications for depression, also known as antidepressants, primarily work by increasing chemical levels in the brain called neurotransmitters. These neurotransmitters are linked to mood and emotions. Antidepressants address different symptoms, and usually fall within the following categories:

• SSRI’s: Addresses symptoms of depression and anxiety

• Antidepressants: Addresses symptoms of depression and may help with other chronic conditions

• Anxiolytic: Addresses anxiety, tension, and may promote sleep

• Antipsychotic: Addresses symptoms of certain psychiatric conditions

When therapy and/or medication are used as treatment to address someone’s depression, research shows that it can reduce inflammation in the brain that was originally caused by depression.  Engaging in therapeutic interventions may also help form new synaptic connections in the brain that were affected by depression. This can help an individual experience a drastic improvement in their overall mood and energy levels. No matter what your treatment plan looks like, addressing your symptoms with therapy or medication can help begin to minimize the toll that depression can take on the body.

I’m Not Sure How to Get Started…Where Can I Get Help?

In order to properly address depression, it is important that you speak to your doctor, therapist, and/or psychiatrist to find the treatment approach, or approaches, that work best for you. For individuals who would like to explore taking medication, it’s important to learn the side-effects that may be associated with each medication, and understand that it may take time to find the right medication for their individual needs. If you or a loved one is currently experiencing sympthttps://www.lifebydesigntherapy.com/depression-therapyoms of depression, our therapists at Life by Design would be happy to connect with you and help guide the journey to healing and improved Mental Health. Click here for more information. 

Beyond the Surface: Identifying Common Triggers for Depression and Their Impact

By Melody Wright, LMFT

Did you know that approximately 10% of Americans live with depression, and encountering situations that trigger their depression can be very common. If you feel as though you are in the 10%, you are not alone. Depression can often be triggered by a stressful or negative life event. Learning about common triggers can help individuals who experience depression avoid, or mitigate for, a depressive episode. Below you will find a list of 5 common depression triggers and skills to help address them:

1. Overwhelming/Stressful Tasks: Coming home to a messy apartment or being scheduled to work overtime for the 3rd day in a row can create high levels of stress and leave you feeling overwhelmed. Creating boundaries around what you can and cannot do can help address these types of stressful situations before they become a depressive episode. Saying “no” to additional overtime opportunities, or deciding to clean your apartment one room at a time are both examples of boundaries you can set with others and with yourself to begin tackling these stressful scenarios. 

1. Lack of Sleep: Research shows that a lack of sleep can directly affect an individual’s depression. Having a consistent sleep schedule, including a set bedtime and wake time can help improve your chances at getting enough sleep. Implementing a consistent routine before bedtime can also help teach your body when it is time to go to bed. This can include a warm bath at the same time every evening, or turning on a lavender-scented diffuser before getting into bed. 

2. Financial Hardship: Financial hardships, especially when unexpected, can create high levels of stress for any individual. A few skills to address finances include creating a monthly budget and reviewing it routinely, looking into community resources that provide payment assistance with certain household bills or necessities, and engaging in low-cost or free activities so that finances do not limit you from making plans with friends or loved ones. 

3. Significant Life Events: Life changes that are unexpected and out of your control can leave you feeling lost or unsure of how to process these changes. In times like these, it is important to connect with friends or loved ones not only to receive love and support, but also to have a listening ear from individuals that you trust. A divorce, a loss of a loved one, or a change in careers require major life decisions. Surrounding yourself with individuals you trust can provide you with the best opportunity to make rational decisions in the midst of stressful times. 

4. Drug/Alcohol Use: The use of alcohol or drugs can trigger or make depressive episodes worse. If you have a medical provider that you trust, we encourage you to schedule an appointment. Talking to a therapist or mental health professional can also be a great option to address alcohol or drug use. 

Not all of the triggers listed above may apply to you, so we encourage you to learn more about your common triggers and possible skills to help address them. If you find yourself needing support with figuring out what your triggers are, or would like to learn more strategies to cope with them, we encourage you to book a phone consultation today at Life by Design. Life by Design offers therapeutic services with qualified professionals that can give you the tools you need to help address your triggers and depression. Book a phone consultation today for more information and let’s get you connected to additional support. 

Embracing the Seasons: Preparing Your Mind and Body for Seasonal Affective Disorder

by Melody Wright, LMFT

In many places, the winter months bring gloomier weather and less daylight hours compared to the weather and sunlight we get during the spring and summer months. These seasonal changes can lead to a type of depression called “Seasonal Affective Disorder.” Seasonal Affective Disorder, or SAD, usually presents itself during the Fall and continues into the Winter months. SAD symptoms include having low energy, experiencing problems with sleep, having changes in your appetite, and feeling depressed for most of the day almost every day. If you’ve experienced Seasonal Affective Disorder in the past, or are currently experiencing SAD-related symptoms, here are some tips to help you prepare for this winter:

• Plan some mood boosting activities.

  Whether you want to start a new yoga class or are long overdue for a group outing with friends, planning some activities for the Winter season can help you get ahead of the SAD symptoms. Focus on activities that you are comfortable with and usually put you in a good mood -- this will help avoid stressors that come with planning something you have not done before or aren’t sure about doing. 

• Try aromatherapy.

  Aromatherapy uses aromatic materials, like essential oils, to help improve your physical and emotional health. Scents like vanilla, jasmine, or sandalwood can help improve your mood and are available as an essential oil or candle. If you notice that certain scents help improve your mood, consider purchasing a diffuser or scented candle and setting it up in a space that you currently use to relax or unwind like a reading corner. 

• Consider using a light box.

  Some people benefit from using a light therapy box that mimics outdoor light. The light has an effect on the brain chemicals that are linked to mood and sleep, which can have a positive impact on SAD symptoms. 

• Catch all the sunshine that you can.

  While the winter months can limit the amount of sunshine that we usually get, making the most out of the hours when there is sunlight can help improve your mood and overall SAD symptoms. If you’re currently working from home, consider setting up your workspace near a window or right outside your balcony to catch some rays. Taking early morning walks can also help you get some sunlight as well as endorphins from the exercise. The increased sunlight and the endorphins should help improve your mood. 

• Take some time off.

  If you’re able to take some time off of work during the winter due to the holidays, this could be a great opportunity to focus on your self-care. If it’s possible and within your budget, it may also be a great time to travel to a place that gets more sunshine or take this opportunity to visit family or friends. Whether you’re able to take time off to focus on your self-care or travel to visit loved ones, both activities are great opportunities to help you recharge. 

• Talk to a doctor or therapist.

  Depending on the severity or consistency of your symptoms, it may be time to see your doctor or schedule an appointment with a therapist. A doctor or therapist is able to tailor solutions that are based on your individual health and lifestyle if you are experiencing severe Seasonal Affective Disorder symptoms. 

If you’ve experienced Seasonal Affective Disorder in the past, or have recently begun experiencing SAD-related symptoms, there are things you can do to help prepare for the upcoming winter season. Implementing mood boosting activities or routines can help enjoy your winter days to the fullest. 

Therapy can be a great part of your routine care and we encourage that you prioritize speaking with a professional if you notice that you have felt unmotivated or hopeless for a long period of time. Life by Design Therapy offers therapy and excellent workshops facilitated by qualified professionals to help you get through challenging times. Book a phone consultation today for more information and to help get you connected to additional support.