“So, you see, while some perceive winter as a festive time when their worlds are blanketed by the purity of the snow, others feel that they are being suffocated by a literally colorless existence.”

-Jessica Blaszczack

What Month of the Year Can You Get the Blues?

Major depressive disorder (MDD) with seasonal pattern, formerly known as seasonal affective disorder, is a form of depression that is associated with seasonal changes. Often referred to as “winter depression,” it typically exhibits more noticeable and intense depressive symptoms during the winter months of December, January and February. Interestingly enough, a few individuals may experience depressive symptoms in the summer while actually feeling better during the winter! So there is no one season that is only associated with depression; it can be any season of the year. You can find several names for MDD with seasonal patterns including seasonal depression, winter depression, January blues and summer depression. 

How Can You Know if You Have MDD with Seasonal Pattern?

The symptoms must be occurring during at least two consecutive years and in most of the years during a person’s lifetime.

I-  Signs and symptoms include:

• Feeling lethargic, sad or down for most of the day and nearly every day
• Losing interest in activities that once brought joy
• Experiencing low energy and/or sleeping excessively
• Craving carbohydrates, leading to overeating and weight gain
• Struggling to concentrate
• Feeling hopeless, worthless, guilty, and/or having thoughts of not wanting to live

II- Fall & Winter MDD vs. Spring & Summer MDD:

1. Symptoms associated with winter-onset MDD, often referred to as winter depression, may involve oversleeping, weight gain, fatigue, low energy and changes in appetite, particularly cravings for carbohydrate-rich foods.
2. Symptoms related to summer-onset MDD, sometimes called summer depression, may include difficulty sleeping (insomnia), decreased appetite, weight loss, agitation, anxiety and heightened irritability.

III- Seasonal Changes and Bipolar Disorder:

Individuals with bipolar disorder are at a higher risk of experiencing MDD with seasonal pattern. For some, manic episodes may be triggered by specific seasons. For instance, spring and summer may lead to symptoms of mania or a milder form called hypomania, as well as anxiety, agitation, and irritability. Conversely, they may also experience depressive symptoms in the fall and winter months.

NB: A full diagnosis must be made by a psychiatrist or other mental health professional after carefully assessing your health history and performing a mental health exam.

Prevention:

There’s currently no known way to prevent MDD with seasonal patterns from developing. However, taking proactive steps to manage symptoms early on may help prevent them from worsening over time. 

By anticipating when symptoms are likely to arise, you can potentially mitigate significant changes in mood, appetite, and energy levels. Early diagnosis and treatment can help avoid complications especially if MDD with seasonal pattern is addressed before symptoms escalate.

Some individuals find it beneficial to start treatment before their usual symptoms begin in the fall or winter and to continue even after symptoms typically subside. Others may require ongoing treatment to prevent symptoms from reoccurring.

Treatment: 

Treatment may vary and may include the following options:

• Sunlight Exposure: Spending time outdoors or near a window can help alleviate symptoms.
• Light Therapy: If natural sunlight isn’t available, using a special light for a specific duration each day can be beneficial. Some light sources are particularly effective, so consult your healthcare provider for recommendations.
• Psychotherapy: Cognitive-behavioral therapy (CBT) or interpersonal therapy can help reshape distorted perceptions of yourself and your surroundings. It can also enhance your relationship skills and help you identify and manage stressors.
• Antidepressants: These medications prescribed by a psychiatrist can help address the chemical imbalances that may contribute to MDD with seasonal pattern.

In addition to professional treatment, there are self-care strategies that may help ease symptoms:

• Seek Help: If you suspect you are depressed, reach out to a healthcare provider as soon as possible.
• Set Realistic Goals: Don’t overwhelm yourself; break larger tasks into smaller ones, prioritize, and tackle what you can when you can.
• Connect with Others: Spending time with people and confiding in someone can be more beneficial than isolating yourself.
• Engage in Enjoyable Activities: Whether it’s going to a movie, gardening, or participating in social or religious events, doing things you enjoy can lift your spirits. Helping others can also enhance your mood.
• Exercise Regularly: Physical activity is important for mental well-being.
• Be Patient with Your Recovery: Understand that improving your mood may take time and expect gradual progress.
• Maintain a Healthy Diet: Eating well-balanced meals is essential for overall health.
• Avoid Alcohol and Illicit Drugs: These substances can worsen depression.
• Postpone Major Decisions: Avoid making significant changes, such as switching jobs or ending relationships, until you feel better. Discuss your situation with trusted friends or family for their perspective.

Final Thoughts:

Keep in mind that recovery from any form of depression often happens gradually, so be patient with yourself. Try to focus on the good things happening currently in your life to help counteract the negative thoughts which should diminish as treatment progresses. Additionally, don’t hesitate to let your family and friends support you during this time and make sure to not isolate yourself. As Helen Keller says, “Alone we can do so little, together we can do so much.”