Why does seasonal depression appear in winter? Learn how light affects the brain and body clock, the symptoms, and ways to cope with the winter blues.
Does a heaviness settle over you as the days begin to shorten towards the end of October? Getting out of bed in the morning is harder than ever, your energy runs out by the afternoon, and in the evenings you feel an irresistible pull towards sweets and pastries. Instead of meeting friends, you want to shut yourself away at home, crawl under a blanket and sleep for hours. Then, when spring arrives, it feels as though someone has switched the light back on. If this cycle repeats every year, what you are experiencing may be more than a simple "winter blues". It may be seasonal depression. Seasonal depression is a pattern of depression that begins at particular times of year, most often in autumn and winter, and eases in spring and summer. In this article we explain why we feel lower in the winter months, how light affects our brain, what the symptoms are, and which steps you can take to get through this period more comfortably.
What Is Seasonal Depression?
Seasonal depression means that depressive symptoms appear regularly at certain times of the year and clearly lessen or disappear at other times. In medical classifications it is described as "depression with a seasonal pattern". In other words, it is less a separate illness than a form of depression that follows the seasons.
The most common form is winter-pattern seasonal depression: symptoms begin in autumn, reach their peak in winter and recede with the arrival of spring. Less common, but still real, is summer-pattern seasonal depression. In these people symptoms appear in the summer months and usually come with insomnia, loss of appetite and restlessness.
The Difference Between the Winter Blues and Seasonal Depression
Feeling a little quieter, more homebound and sleepier in winter is normal for many people. This can be called the winter blues. In seasonal depression, however, the symptoms are more intense, last for weeks and clearly affect a person's work, relationships and daily life. This pattern is also expected to repeat at the same time of year for several years in a row. Telling the two apart and making a diagnosis requires an assessment by a specialist.
What Are the Symptoms of Seasonal Depression?
The symptoms of winter-pattern seasonal depression resemble those of depression in general, but some features are more pronounced:
- Persistent low mood and lack of motivation: A feeling of sadness or emptiness that lasts for most of the day.
- Oversleeping and difficulty waking: Feeling unrested even after sleeping for long hours.
- Marked drop in energy: A sense of heaviness in the body, with arms and legs feeling like lead.
- Increased craving for carbohydrates and sweets: Turning to bread, pasta, pastries and desserts, especially in the evening, with weight gain as a result.
- Social withdrawal: A wish to pull away from people and shut yourself in at home, sometimes described as "hibernation".
- Loss of enjoyment: Activities you used to like start to feel pointless.
- Difficulty concentrating: Distraction at work or in class and trouble making decisions.
- Thoughts of hopelessness and worthlessness: In some people, guilt and self-criticism may increase.
For more information about the symptoms of depression in general, you can read our article on the symptoms of depression. Please remember that these symptoms alone do not amount to a diagnosis, and that an assessment needs to be made by a specialist.
What Causes Seasonal Depression? Light, the Brain and the Body Clock
Although the causes of seasonal depression are not fully known, research points to several important mechanisms related to the effects of light on the body.
A Shifting Body Clock
Our brain contains an internal clock that regulates the sleep-wake cycle, the release of hormones and body temperature in a rhythm of roughly twenty-four hours. The most important adjuster of this clock is the daylight that reaches our eyes in the morning. In the winter months, the sun rises late and daylight is reduced, which can throw the internal clock out of step with the outside world. As a result, the body receives the "it is not yet morning" signal for longer. Waking becomes harder, and you may feel a kind of mild "jet lag" throughout the day.
The Balance of Melatonin and Serotonin
Melatonin is a hormone released in the dark that prepares the body for sleep. The long nights of winter can contribute to a longer period of melatonin release and to a feeling of drowsiness during the day. On the other hand, the serotonin system, which plays a role in mood, appetite and sleep, is also thought to be affected by the amount of light. Shifts in the balance of these two systems help to explain the physical symptoms of seasonal depression.
The Behavioural Cycle
Biological effects grow stronger when they combine with behaviour. When it is cold and dark, we go out less, move less and see fewer people. This reduces both our exposure to light and our enjoyable experiences. As enjoyment falls, motivation drops and the person withdraws further. In this way, a biological predisposition and behavioural withdrawal turn into a cycle that feeds itself.
Risk Factors
- Having had depression before, or a family history of depression
- Living at northern latitudes or in places where there is very little daylight in winter
- Working in offices without daylight, in basements or on night shifts
- Young adulthood; seasonal depression often begins at these ages
Winter Months and Seasonal Depression in Turkey
Geographically, Turkey receives more sunshine than many European countries, but this does not mean seasonal depression does not occur here. In the winter months, the late sunrise means that many people head to work or school in the dark. Given how important morning light is for the body clock, dark mornings can be hard for some people.
In big cities, long hours in traffic, days spent in offices with no windows or little light, and winter months when air pollution is at its worst reduce the time spent outdoors in daylight even further. This effect can also be felt in regions such as the Black Sea coast, where winters are overcast and rainy, and in the long, harsh winters of Central and Eastern Anatolia.
The financial burden of the winter months should not be overlooked either. In a period of high living costs, rising heating and energy bills are a serious source of stress for many families. Being unable to heat the home properly, a smaller budget for social activities outside and the financial worries that build up in the last months of the year can place an additional load on seasonal mood changes. Turks living abroad, especially in Northern European countries, may face much shorter and darker winter days, and for them the loneliness of living far from home can combine with seasonal effects.
Practical Tips for Coping with Seasonal Depression
The suggestions below may help you get through the winter months more easily when symptoms are mild to moderate. If symptoms are severe, these steps are no substitute for professional support, but they can accompany it.
1. Make Morning Light Your Priority
Within the first hour after waking, spend twenty to thirty minutes outdoors if you can. Even on a dark, cloudy winter day, outdoor light is far stronger than indoor lighting. Taking a morning walk, getting off one stop early on the way to work, or having breakfast by the window are small but effective steps.
2. Brighten Your Home and Workspace
Keep the curtains open throughout the day and move your desk closer to a window. In the evening, dim the lights a little to let your body feel that bedtime is approaching.
3. Keep Your Sleep Times Steady
A desire to sleep more in winter is natural, but irregular and excessively long sleep can disrupt the internal clock even further. Try to get up at similar times every day, weekends included. The sleep routine suggestions in our article on how to get through insomnia may help you here.
4. Put Movement in Your Calendar
Regular physical activity is one of the best-known lifestyle changes for improving mood. If going to the gym feels hard in winter, short exercises at home, climbing stairs or brisk walks during daylight hours all work. Movement in daylight offers two benefits at once.
5. Behavioural Activation: Plan Enjoyment
In depression, rather than waiting for motivation to arrive, it helps to let action bring the motivation. Plan a few small activities each week that are enjoyable or meaningful: having tea with a friend, cooking a dish you love, visiting a museum, going back to a hobby you left unfinished. Rating your mood from zero to ten before and after each activity helps you notice small changes.
6. Make a Winter-Specific "Preparation Plan"
If you know you experience seasonal depression, prepare a plan before the symptoms begin, that is, in September or October. In this plan, write down your morning light routine, your exercise programme, the people you will meet regularly, and the steps you will take if you notice the symptoms increasing. Preparing in advance lightens the burden of decision-making when winter arrives.
7. Pay Attention to Nutrition
A craving for carbohydrates can be a natural part of this period. Instead of blaming yourself, try to keep your meals regular and include protein, vegetables and whole grains. Always consult your doctor before making any decision about vitamin D or other supplements.
The heaviness you feel in the winter months may not be a sign of weakness, but a sign of your body's genuine response to the change in light.
When Should You Seek Professional Support?
If one or more of the following apply to you, it is recommended that you see a specialist:
- If low mood and lack of motivation last longer than two weeks and affect your daily life,
- If you struggle to go to work or school or to carry out your basic responsibilities,
- If this pattern has repeated every winter for several years,
- If you notice marked changes in sleep, appetite or weight,
- If thoughts of hopelessness, worthlessness or that life is meaningless have become stronger,
- If you have thoughts of harming yourself or ending your life. In such an emergency, call 112 (emergency services) without losing any time, or go to the nearest emergency department.
Whether methods such as light therapy are suitable, and whether medication is needed, are questions for which an assessment by a psychiatrist is important. On the psychotherapy side, the work carried out in the area of depression and mood focuses on addressing the thought and behaviour patterns specific to the winter months.
How Is Seasonal Depression Addressed in Therapy?
Cognitive Behavioural Therapy (CBT) is one of the approaches supported by research for seasonal depression, and there are CBT programmes adapted specifically for this pattern.
Working with Thoughts About Winter
People with seasonal depression often have thoughts such as "Winter is here, I'm going to feel awful again" or "Nothing can be done in the dark". These thoughts can create anticipatory anxiety and lack of motivation even before winter begins. In therapy, these thoughts are examined and more balanced alternatives are developed.
Behavioural Activation
Re-planning the activities that fall away in winter and increasing experiences that bring enjoyment and a sense of achievement is one of the core components of therapy. Together, we build an activity programme that suits the person, is realistic and moves forward in small steps.
A Prevention Plan
An important gain from therapy is preparing a personal prevention plan for this period that returns every year. Recognising early warning signs and acting before symptoms become pronounced can help the winter months pass more lightly.
Deeper Patterns
In some people, seasonal symptoms activate deeper beliefs of "inadequacy" or "worthlessness". A schema-focused perspective can help in understanding where these beliefs come from and how they affect you today. The option of online therapy can make it easier to keep the process going during times when going out is difficult in winter conditions.
Frequently Asked Questions
Does seasonal depression go away on its own?
In winter-pattern seasonal depression, symptoms usually ease with the arrival of spring. However, this means months of difficulty every year. Getting support and creating a prevention plan can help symptoms pass more lightly and reduce how often they return.
What is light therapy, and can it be done at home?
Light therapy is a method that involves sitting, usually in the morning, in front of special lamps that give off light of a certain intensity for a set period. Because it may not be suitable in some situations, such as eye disease or mood fluctuations, you should always consult a doctor before starting.
Can seasonal depression also occur in summer?
Yes. Although it is rarer, summer-pattern seasonal depression also exists. In these people, symptoms usually come with insomnia, reduced appetite, restlessness and anxiety. Hot, long days and a disrupted sleep routine can play a part in this period.
Does seasonal depression occur in children and adolescents?
It can. If changes such as a drop in school performance, oversleeping, irritability and withdrawal from friends stand out in the winter months, it is important not to put them down to laziness alone. If these changes continue, it may be helpful to consult a child and adolescent specialist.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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