Seasonal depression: recognizing symptoms and getting help 

What is seasonal depression ? 

Seasonal depression is a form of depression that generally occurs in autumn and winter and stops in spring, for at least two consecutive years. 
 

This disorder is linked to a lack of natural light when days become shorter, possibly due to a lack of vitamin D. Some people can be seriously affected by these seasonal changes.
 

It’s important to distinguish seasonal depression from winter blues, which is a generally less intense and long-lasting state of mind. Also, symptoms of depression that are experienced in autumn do not automatically indicate seasonal depression. In some cases, depressive symptoms can be linked to major depression. For an accurate diagnosis, it’s essential to consult a heathcare professional.  

What are symptoms of seasonal depression ?  

Here are some examples of symptoms of seasonal depression:  
 

• Intense fatigue and difficulty getting up in the morning;

• Depressive mood almost every day;

• Lack of interest in usual activities;

• Irritability;

• Anxiety;

• Difficulty concentrating;

• Changes in appetite, often a sudden and intense urge to eat food that is rich in carbohydrates (bread, pasta, potatoes, etc.);

• Feelings of despair, worthlessness, and guilt;

• Suicidal thoughts (though this is rare).

 

Who is affected by seasonal depression ?  

According to the Canadian Psychologal Society, canadians are particularly at risk of seasonal depression because of the lack of light in winter. Around 2 to 3% of canadians confirm having had serious symptoms of seasonal depression, whereas 15% indicate having had mild symptoms. People with a history of depression in their family may also be at a higher risk.  
 

Is seasonal depression related to suicidal thoughts ? 

Some people who have seasonal depression can have suicidal thoughts. Loneliness, distress, and anxiety related to this disorder can contribute to their occurrence. Even though it’s rare, it’s crucial to take this situation seriously. That’s why it’s so important to take care of yourself and reach out to appropriate resources.  

What to do to alleviate symptoms of seasonal depression ? 

There are many strategies that can help attenuate symptoms of seasonal depression. Here are some suggestions to improve your well-being during the winter months:  
 

1. Light therapy 

A lack of natural light in winter being linked to seasonal depression, light therapy (sometimes called phototherapy) is often a recommended treatment. People who are affected by seasonal depression who use a light therapy lamp daily can feel improvements to their mood and energy levels.   
 

Among other effects, this treatment stimulates the production of hormones like serotonin, which improves mood. To know more about how to use it properly, it’important to consult a healthcare professional.  
 

2. Cognitive-behavioural therapy (CBT) 

Cognitive behavioural therapy can help better understand and modify thoughts, emotions and behaviours. It can also help get tools to more easily manage symptoms and take action. Scientific research particularly supports CBT for its level of efficacy.
 

3. Getting some air 

Going outside, even when it’s cold out, can have benefits for your energy levels. Exposing yourself to natural light can improve your mood. Consider opening your curtains to let light in and increasing your exposure to natural light, too.  
 

4. Exercise more  

Physical activity helps reduce stress and improves your mood. Even a short daily walk can make a difference. To take a look at more ideas and activities, check out the physical activities section.   
 

5. See a doctor  

Getting a diagnosis can help get you personalized advice. Antidepressants can also be an option.  

 

How do you know you need help ?  

It’s normal to feel tired or unmotivated in winter, but if you notice that these feelings interfere with your daily life, it’s important to take action. Here are some signs that you may need to seek help:  
 

• You have trouble getting up in the morning or accomplishing daily tasks;

• You feel isolated and incapable of finding comfort in your loved ones;

• You have suicidal thoughts.

What resources are available?  

If you are experiencing difficulties related to seasonal depression, resources are available to help you: 

1. The My Tools platform offers a variety of self-management tools to promote your daily well-being. Try My Tools with or without an account. 

2. If you are having suicidal thoughts, contact a suicide.ca counsellor via chat or text message at 53 53 53. You can also call a counsellor at La Ligne québécoise de prévention du suicide at 1866-277-3553. 

3. Talk to a healthcare professional: If you have a family doctor or mental health professional, don't hesitate to contact them to discuss your symptoms. 
 

Seasonal depression is an issue that affects many people, and it can have serious consequences, including suicidal thoughts. It’s important to recognize the signs and get help if needed. If you’re going through a difficult time, remember there are ways to get help and feel better.