In this post:
- What is Seasonal Depression?
- Causes of SAD
- SAD Treatment Options
- Resolving Seasonal Depression at Avesta Ketamine Therapy and Wellness
Winter is approaching, and with it comes shorter days, longer nights, frostbite, and, for some–seasonal depression. This cyclical mental health condition affects millions each year. Talking about it ensures people get the help they need to emerge from the darkness. Light therapy is one common treatment approach. Ketamine therapy, along with lifestyle changes, is another method for easing low mood and lethargy symptoms.
In recognition of Seasonal Depression Awareness Month, this article illuminates seasonal depression’s harrowing symptoms, examines the evidence for its existence, and offers support for those struggling.
What is Seasonal Depression?
Seasonal depression, or seasonal affective disorder (SAD), is a recurrent major depressive disorder with a pattern usually beginning in the fall and continuing into the winter months. SAD can also occur in the spring or early summer. People most at risk are younger females who live far from the equator and have family histories of depression and bipolar disorder.
Symptoms typically include persistent sadness and low energy. However, seasonal disorders are not limited to depression. Research shows that SAD can also exacerbate bulimia nervosa, anxiety disorders, and other psychiatric illnesses.
Some people experience a less severe version of SAD, called subsyndromal, or S-SAD, commonly called the “winter blues.” However, others struggle to function in daily life and experience suicidal thoughts.
Symptoms of SAD can include:
- A persistent low mood
- Loss of interest in usual activities
- Withdrawal from social situations
- Irritability
- Feelings of despair, guilt, and worthlessness
- Lethargy (lack of energy) and fatigue during the day
- Sleeping for longer than normal
- Struggling to get up in the morning
- Craving carbohydrates
- Gaining weight
- Difficulty concentrating
Causes of SAD
Research has not identified direct causes for seasonal depression. However, scientists have a few theories about SAD related to serotonin and melatonin production, circadian rhythm disruption, and vitamin D deficiency.
Serotonin Imbalance: People with seasonal affective disorder often have trouble regulating serotonin, a brain chemical that helps control mood. Studies show that those with SAD have more serotonin transporters (SERT) in the winter, which can lower serotonin activity and contribute to depression symptoms. During the summer, sunlight naturally helps keep SERT levels low and serotonin levels higher.
Melatonin Overproduction: People with SAD in winter may be overproducing melatonin, a hormone that promotes sleep in response to darkness. Fewer daylight hours during the winter naturally reduces melatonin production, further exacerbating lethargy and oversleeping patterns.
Circadian Rhythm Disruption: The mix of lower serotonin and higher melatonin can throw off the body’s internal 24-hour clock, or circadian rhythm. For those with SAD, this disruption makes it harder to adjust to the changing daylight hours, leading to mood shifts and fatigue.
Vitamin D Deficiency: Diminished sunlight exposure during winter leads to lower vitamin D production. A lack of vitamin D levels leads to diminished serotonin production and regulation and is a major risk factor for depression.
Seasonal Depression Evidence
Several studies provide evidence supporting the existence of seasonal mood changes, including higher rates of depression in the winter–with some limitations.
A literature review examined 41 studies on seasonal mood variation. It found clear evidence of winter-related SAD in 13, including recent findings in Canada and the United States and mixed results across the remaining trials.
Evidence supporting SAD in the winter
A 2017 study by Patten et al. pooled data from ten surveys across Canada and found that depression rates were higher during the winter. This conclusion was supported by clinical interviews suggesting that cold winter months influence depression rates.
A 2014 study in the United States involving 298 participants with major depressive disorder confirmed this finding. The study followed people in Illinois, Massachusetts, Iowa, New York, and Missouri over a decade or more using annual or semi-annual mental health assessments. The findings revealed a statistically significant depression peak from the winter solstice to the spring equinox, with the most pronounced SAD symptoms occurring in March.
Mixed results
According to the literature review, the remaining 28 seasonal depression studies found no clear seasonal pattern in the winter. Others noted recurrent depressive episodes during other seasons like spring, fall, or summer.
Inconsistent findings suggest SAD’s overall impact may vary depending on geographical location, cultural context, and other environmental factors. However, the findings do not invalidate cyclical depression for those who suffer, regardless of the season.
SAD Treatment Options
For those struggling during the winter, seasonal depression can naturally resolve itself in the warmer months. However, an entire winter can feel like an eternity, and no one should have to wait for relief. A combination of lifestyle changes, psychotherapy, and ketamine treatment can help SAD manage symptoms and improve quality of life.
Light Therapy
Bright light Therapy (BLT) is one of the most common seasonal depression treatments. It involves using a special lamp, known as a lightbox, to simulate sunlight exposure. The therapy typically requires sitting near a light box for 20 to 60 minutes daily, preferably in the morning. Over time, this exposure can help reset the body’s internal clock, regulate melatonin production, and boost serotonin activity, alleviating many SAD symptoms.
Psychotherapy
Psychotherapy can also be an effective SAD treatment, including group cognitive behavioral therapy (CBT) and lifestyle counseling.
CBT helps people manage negative thought patterns and develop coping strategies to address seasonal depression challenges like low energy, poor mood, and social isolation. Studies show that six weeks of CBT delivered in group sessions can be as effective as daily light therapy for managing moderate to severe symptoms.
People with milder winter blues cases can benefit from general counseling approaches that promote:
- Increased social interaction
- Regular exercise
- Healthier diet
Therapeutic frameworks empower people to manage SAD symptoms better and build resilience against future episodes.
Ketamine Therapy
Ketamine therapy can be highly effective for moderate to severe seasonal depression due to its rapid anti-depressant mechanisms.
Ketamine improves mood and mitigates negative thought patterns through its action on NMDA receptors in the brain, which affects neurotransmitters like glutamate. This action helps stimulate the growth of neural connections and can lead to rapid improvements in temperament and mental clarity.
For people with SAD, ketamine can quickly alleviate symptoms when other treatments haven’t worked. Unlike traditional antidepressants that may take weeks to show effects, ketamine’s impact occurs within hours to days.
Lifestyle Changes
Lifestyle changes are critical in managing mild SAD symptoms. Sunlight exposure, exercise, nutrition, and stress management also enhance the efficacy of SAD treatments like BLT, psychotherapy, and ketamine treatment.
- Maximizing exposure to natural sunlight during winter is one of the simplest and most effective strategies to relieve seasonal depression. Research shows adequate sun exposure prevents winter vitamin D deficiency in 95% of healthy adults and 83% of adolescents. Daily morning walks or bright light therapy can effectively simulate sunlight.
- Regular exercise is another key component in managing SAD symptoms because movement releases endorphins that help improve mood and energy levels.
- Managing stress is also crucial in controlling SAD symptoms. Techniques like mindfulness, yoga, and maintaining a healthy social life can help people cope with the challenges of the disorder.
- A balanced diet, reducing sugar and starch intake while increasing fruits, vegetables, and complex carbs, can positively impact mood and overall health.
Resolving Seasonal Depression at Avesta Ketamine Therapy and Wellness
Avesta Ketamine and Wellness (Avesta) understands how profoundly seasonal depression impacts people’s lives. At Avesta, patients seeking relief from SAD receive personalized ketamine treatment in a comfortable, supportive environment.
The clinic’s process begins with a thorough consultation to understand each patient’s unique needs and medical history, ensuring that ketamine therapy is the right fit. Avesta’s wellness team then guides each person through the treatment process and provides ongoing support to monitor progress.
Allow Avesta to help you regain energy, mood, and quality of life in a compassionate clinical ketamine setting. Contact our ketamine clinics in Washington, DC, McLean, VA, Bethesda, Maryland, or Columbia, Maryland to get started.
