10 Ways to Support Someone With Seasonal Depression & Its Signs

Seasonal depression, or Seasonal Affective Disorder (SAD), is a profound form of depression that ebbs and flows with the changing seasons, most commonly casting its shadow during the colder, darker months. 

This condition goes far beyond the occasional winter blues; it can envelop a person in a deep sense of sadness, disconnect, and fatigue, profoundly impacting their daily life. 

If someone you love faces the challenges of seasonal depression, understanding and supporting them can light their way through the darkness. Your empathy and compassion can become a beacon of hope, guiding them towards brighter days. 

This article looks into the essence of seasonal depression and offers heartfelt guidance on nurturing a supportive environment for your loved one.

What is seasonal depression?

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at the same time each year, typically during the fall and winter months when there’s less natural sunlight. 

It is believed to be influenced by the reduced level of sunlight in autumn and winter, which affects serotonin, a neurotransmitter that regulates mood, and melatonin, which regulates sleep patterns and mood. 

Symptoms may include feeling sad, losing interest in activities you once enjoyed, changes in appetite or weight, sleep issues, and feeling lethargic or agitated. Seasonal depression can impact one’s daily life significantly but is treatable with light therapy, medication, psychotherapy, or a combination of treatments.

How does seasonal depression differ from other forms of depression

Seasonal depression, or Seasonal Affective Disorder (SAD), distinguishes itself from other forms of depression, including major depression, through its timing and trigger. Occurring at specific times of the year, typically in the colder, darker months, seasonal depression is directly linked to the change in seasons. 

This form of depression often brings about unique symptoms such as oversleeping, weight gain, and a craving for carbohydrates, which are less common in non-seasonal depression, including major depression. 

The theory behind seasonal depression vs. major depression suggests that reduced sunlight exposure affects the body’s internal clock, serotonin levels, and melatonin production, leading to changes in mood and sleep patterns.

10 common symptoms of seasonal depression

Seasonal depression, or Seasonal Affective Disorder (SAD), affects many people worldwide, manifesting in patterns of depression that recur annually, typically during the colder months. Understanding seasonal depression causes and recognizing its symptoms are crucial steps in providing support to those affected.

Here, we look into the common symptoms associated with this condition, offering insight into its impact on individuals’ lives.

1. Persistent low mood

Individuals experiencing seasonal depression often report a persistent low mood that is more than just feeling sad occasionally. This low mood is characterized by profound feelings of sadness, hopelessness, and emptiness that persist most of the day, nearly every day, during the season in which their depression occurs.

Grady Shumway, LMHC, says

This persistent low mood can also be accompanied by a lack of interest or pleasure in activities that once brought joy, making everyday tasks feel overwhelming. As a result, individuals may find it difficult to engage with others or enjoy their usual routines.

2. Loss of interest in activities and hobbies

One of the hallmark Seasonal Affective Disorder (SAD) symptoms is a marked loss of interest or pleasure in activities and hobbies that the person usually enjoys. 

This could range from hobbies, social activities, to even a general disinterest in being around loved ones, leading to significant personal distress and impairment in social, occupational, or other important areas of functioning.

3. Increased sleepiness and sleep duration

Those with winter-pattern SAD may experience hypersomnia, or excessive sleepiness, and may sleep much longer than usual. This increase in sleep does not lead to feeling rested; instead, individuals often wake up feeling just as tired or even more so than before.

4. Overeating, particularly with a craving for carbohydrates

Seasonal depression can lead to changes in appetite, with many people experiencing a particular craving for carbohydrates. This craving can lead to overeating, resulting in weight gain. The body may be seeking a serotonin boost from carbohydrate-rich foods, which can temporarily make a person feel better.

5. Weight gain

This weight gain can further affect the individual’s self-esteem and mood, creating a vicious cycle that can be hard to break.

6. Irritability and agitation

While often associated with sadness and withdrawal, seasonal depression can also manifest in irritability and agitation. Those affected may have a shorter temper than usual and become frustrated or upset more easily, which can strain personal and professional relationships.

7. Difficulty concentrating

Cognitive symptoms, such as difficulty concentrating, making decisions, or remembering details, are common in people suffering from seasonal depression. These symptoms can affect every aspect of life, from work performance to daily tasks, and contribute to the feelings of worthlessness and inadequacy.

8. Feelings of despair, guilt, and worthlessness

Intense feelings of despair, unwarranted guilt, and worthlessness often plague individuals with seasonal depression. They may harshly criticize themselves for perceived faults and mistakes, and these feelings can become overwhelming, leading to a significant impact on their self-esteem and daily functioning.

9. Avoidance of social situations

Withdrawing from social interactions is a common response to seasonal depression. Individuals may avoid friends, family, and social gatherings, isolating themselves due to a lack of interest in activities they used to enjoy or from feeling like they can’t face others.

10. Physical symptoms, such as headaches or stomach problems

Seasonal depression is not just psychological; it can manifest physically too. Some individuals may experience physical symptoms without a clear physical cause, such as headaches, stomach problems, or other aches and pains. These symptoms can further exacerbate the distress and discomfort caused by the disorder.

10 ways to support a loved one with seasonal depression

Supporting a loved one with seasonal depression involves understanding and action. This guide offers detailed strategies to help them navigate the tough times. 

Integrating knowledge on how to cope with seasonal depression, best treatments, therapy options, and tips for managing it can empower you to provide effective and compassionate support.

1. Acknowledge their feelings

Acknowledging the feelings of someone experiencing seasonal depression is crucial. Show empathy and understanding without dismissing their emotions. 

Let them know it’s okay to feel this way and that you’re there for them. This validation can be a powerful step in helping them feel seen and supported, creating a foundation for them to open up and share their struggles.

2. Encourage professional help

Discussing the importance of professional guidance gently can be pivotal. Highlight how the best treatments for seasonal depression often involve a combination of therapy and medication. Offer to assist in finding reputable mental health professionals and stress that seeking help is a courageous and positive step towards their well-being.

Grady Shumway further adds,

Remind them that professional help can provide coping strategies and treatment options tailored to their specific needs, helping them navigate the challenges of seasonal depression more effectively. Reassure them that reaching out for support is a sign of strength, not weakness.

3. Offer to help with daily tasks

Depression can render daily chores daunting. Offering specific assistance, such as tidying up, cooking, or shopping, can significantly lighten their load. This practical support not only eases their day-to-day stress but also conveys your willingness to be involved in their recovery process, providing a tangible sense of relief.

4. Spend quality time together

Spending quality time together can significantly boost the spirits of someone with seasonal depression. Engage in activities that promote relaxation and joy, be it a scenic walk or a cozy movie night. These moments of companionship can serve as a gentle reminder of the joys in life, fostering a positive environment for them.

5. Encourage physical activity

Physical activity is a proven mood enhancer. Motivate your loved one to engage in light exercise, emphasizing how movement can alleviate symptoms of depression. Participating in these activities with them can also offer a sense of solidarity, making the experience more enjoyable and less of a chore.

6. Promote a healthy diet

A nutritious diet can impact mental health significantly. Encourage eating balanced meals that can help stabilize mood and energy levels. Cooking together can make this more feasible, turning meal preparation into an opportunity for bonding while ensuring they’re nourished both physically and emotionally.

7. Support a regular sleep schedule

Encouraging a consistent sleep pattern is vital in managing seasonal depression. Discuss strategies for good sleep hygiene, such as maintaining a regular bedtime and creating a comfortable sleep environment. Adequate rest is essential for emotional balance and can be a simple yet effective method in improving overall mood.

8. Be patient and understanding

Patience is key in supporting someone with seasonal depression. 

Recognize that recovery is a journey with ups and downs, and express your unwavering support throughout. This understanding stance reassures them that it’s okay to progress at their own pace, ensuring they don’t feel rushed or pressured in their healing process.

9. Encourage social interaction

Maintaining social connections is crucial for emotional well-being. 

Gently encourage your loved one to interact with friends and family, even if it’s just small gatherings or online chats. These interactions can provide a much-needed sense of belonging and support, reducing feelings of isolation.

10. Learn about seasonal depression

Educating yourself about seasonal depression, including therapy options and management tips, equips you to offer informed support. 

Sharing this knowledge can help demystify their experience, making them feel understood and less alone. It also opens up avenues for discussions on how to cope with seasonal depression, fostering a collaborative approach to tackling the condition.

By employing these strategies, you can play a significant role in your loved one’s journey through seasonal depression, offering them not just understanding and support, but also practical ways to manage and overcome their condition.

FAQs

Supporting a loved one with seasonal depression requires understanding, patience, and knowledge of effective strategies. Here are concise answers to common questions about managing and assisting with seasonal depression, each designed to provide clear guidance and support.

• Are there lifestyle changes or self-care practices that can help alleviate symptoms of seasonal depression?

Yes, lifestyle changes and self-care practices can significantly alleviate symptoms of seasonal depression. Regular exercise, maintaining a healthy diet, maximizing exposure to natural light, establishing a consistent sleep schedule, and practicing mindfulness or relaxation techniques are all beneficial. These practices can improve mood, energy levels, and overall well-being during the challenging months.

• What should I do if my loved one refuses to acknowledge or seek help for their seasonal depression?

If a loved one refuses to acknowledge or seek help for seasonal depression, approach the situation with empathy and understanding. Share your observations gently, express your concern, and the impact of their well-being on you and others who care. 

Offer to support them in finding help, but respect their autonomy and avoid pressuring them, keeping the conversation open and judgment-free.

• How can I best support a loved one with seasonal depression without overstepping boundaries?

To support a loved one with seasonal depression without overstepping boundaries, communicate openly about their needs and your desire to help. Ask how they prefer to be supported, respect their wishes, and offer specific types of assistance. 

Being present, listening actively, and providing encouragement for small achievements can be valuable while ensuring you respect their limits and autonomy.

• Are there specific triggers or factors that worsen seasonal depression symptoms, and how can I help my loved one manage them?

Triggers that can worsen seasonal depression symptoms include reduced sunlight, cold weather, holiday stress, and changes in routine. 

Help your loved one manage these by encouraging activities that increase light exposure, such as walks during daylight or using light therapy boxes, planning stress-reducing strategies together, and maintaining a regular routine to provide stability and comfort.

• What are some effective ways to communicate with a loved one who is experiencing seasonal depression?

Effective communication with someone experiencing seasonal depression involves listening without judgment, expressing empathy, and encouraging open dialogue about their feelings. 

Use supportive language, avoid minimizing their experiences, and encourage them to share their thoughts and needs. Offering reassurance that you’re there for them can make a significant difference in how they cope with their symptoms.

Final takeaway

Supporting a loved one through seasonal depression requires empathy, patience, and a willingness to walk beside them through their darkest days. It’s about more than just offering solutions; it’s about showing up, listening, and being a constant source of warmth and light during the cold, challenging months of seasonal depression. 

By educating ourselves and implementing compassionate strategies, we become beacons of hope and understanding. Remember, your support can make a profound difference, transforming the winter of their discontent into a journey towards healing and renewal. Together, we can weather the storm of seasonal depression with love and solidarity.