Seasonal Mood Swings: Understanding Winter Blues & Summertime Relief
We all experience mood fluctuations throughout the year. But for some, the changing seasons trigger a more dramatic shift – the arrival of winter blues contrasted by the summer's sunny disposition.
This phenomenon has a name: Seasonal Affective Disorder (SAD).
SAD is a type of depression linked to changes in daylight hours. While less common, some experience a reversed pattern – summer depression. However, the vast majority experience winter as the culprit. Let's delve into the science behind why winter often steals our sunshine, and summer brings relief.
The Power of Light: A Biological Battle
Sunlight plays a crucial role in regulating our mood. During summer, longer days and increased exposure to sunlight boost the production of serotonin, a neurotransmitter associated with feelings of happiness and well-being. This natural “sunshine advantage” helps explain why many people feel uplifted and more active during the warmer months.
Shorter days during winter mean less exposure to sunlight. This can disrupt the delicate balance of serotonin and melatonin, leading to symptoms like fatigue, low mood, social withdrawal, and changes in appetite and sleep—classic signs of SAD.
Vitamin D Deficiency: A Double Whammy
Sunlight also triggers the production of vitamin D, essential for bone health, immune function, and mood regulation. Studies suggest a link between vitamin D deficiency and depression. With less sunshine in winter, and spending more time indoors with colder temperatures, vitamin D levels can drop further contributing to SAD symptoms.
Summer's Social & Psychological Advantages
Summer often coincides with vacations, social gatherings, and outdoor activities. These factors, combined with increased vitamin D, can contribute to a more positive outlook, fostering a sense of connection and enjoyment.
Common Treatments & Techniques for SAD
Light Therapy is the most common treatment for SAD. It involves exposure to a special light box that mimics natural sunlight, usually for 30-60 minutes each day, early in the morning.
Vitamin D: Sunlight triggers vitamin D production. During the winter months with less sunshine, a supplement may be beneficial. Be sure to discuss with your doctor before starting any supplementation.
Building Healthy Habits: Regular sleep, exercise, and a nutritious diet all contribute to mood regulation. This can also mean getting outside, even when it’s chilly for fresh air and soaking up whatever sunshine you can find.
Talk Therapy: Cognitive-behavioral therapy (CBT) is a form of therapy that can help you identify negative thought patterns that might be contributing to your seasonal mood swings. By exploring these patterns, you can develop coping mechanisms to manage them effectively based on your individual needs and lifestyle.
Finding Sustainable Solutions Beyond the Season
Just like the right kind of light can significantly impact your mood during seasonal shifts, finding the right therapist can be equally transformative in managing Seasonal Affective Disorder, and any other mental health-related concerns or goals you may have.
Consider your personal preferences and treatment goals. Do you respond well to a direct and structured approach, or do you prefer a more empathetic and open-ended style of communication? Are you interested in exploring the root causes of your SAD, or are you seeking more practical tools and strategies for coping with symptoms beyond the seasons?
Remember, seeking professional help is a sign of strength and self-care. With the right therapist and a personalized treatment plan, you can navigate through seasonal changes and challenges year after year.
Orpe Psychology offers free, no-obligation consultations year-round, so you can see if we’d be a good fit for you! Click the button below to schedule your session.
Harrison Orpe
Registered Provisional Psychologist
