We’ve all had those moments when the changing seasons seem to affect our mood and energy levels. Seasonal Depression, also known as Seasonal Affective Disorder (SAD), is a condition that takes this to a whole new level. It can bring about feelings of sadness, fatigue, and a general sense of being down, usually hitting hardest during the fall and winter months. If you’ve been experiencing these kinds of changes in your emotional well-being and wonder if seasonal depression might be playing a role, you’re in the right place. Take our seasonal depression quiz to see if you may have some of the symptoms related to this disorder.

If you or a loved one are struggling with mental health, reach out to us a Valor Behavioral Health! Call us now or visit our admissions page to take the first step towards healing!

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a form of depression that occurs only during certain times of the year. 

SAD, which is also referred to as seasonal depression, is most prevalent in the winter months. Risk factors for SAD at this time of year include reduced sunlight and colder weather, both of which can limit opportunities for exercise and social interactions.

Though SAD is most common when the days are shorter and colder, some people develop symptoms when the weather is warmer. For summer SAD, risk factors include excessive heat and disrupted sleep. 

Research suggests that low levels of serotonin, melatonin, and Vitamin D may also raise a person’s risk of developing seasonal affective disorder:

• Serotonin is a neurotransmitter that influences several functions and characteristics, including mood, appetite, sex drive, and sleep quality.
• Melatonin is a hormone that helps to regulate the sleep-wake cycle.
• Vitamin D deficiencies have been linked with low mood, diminished energy, fatigue, and muscle weakness.

The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not contain an entry for seasonal affective disorder. However, it does include the specifier “major depressive disorder with seasonal pattern” for people whose depression symptoms occur only at certain times of the year.

Seasonal Depression Quiz

To get a better understanding of your feelings and whether seasonal depression might be a concern, why not take the quiz below? Answer the following questions honestly to assess whether you might be experiencing seasonal depression. Choose the response that best describes your feelings and experiences over the past few months.

1. Do you notice a significant change in your mood during certain seasons of the year, particularly in the fall or winter?
2. Do you experience a decrease in energy levels or increased fatigue during these seasons?
3. Have you noticed changes in your sleep patterns, such as sleeping more than usual or having difficulty waking up in the morning during these seasons?
4. Do you find yourself craving carbohydrates or sweets more frequently during these seasons?
5. Do you experience feelings of hopelessness or sadness that seem to worsen during the fall or winter months?
6. Have you noticed a decrease in your interest or enjoyment in activities you usually find pleasurable during these seasons?
7. Do you find it difficult to concentrate or make decisions more than usual during these seasons?
8. Do you experience feelings of irritability or mood swings that seem to be related to the change in seasons?
9. Have you observed any changes in your social behavior, such as withdrawing from social activities or isolating yourself more during these seasons?
10. Do you find that these symptoms improve or go away when the seasons change to spring or summer?

Scoring and Interpretation of the Seasonal Depression Quiz:

• 0-3 “No” Answers: You may not be experiencing significant symptoms of seasonal depression. However, if you have concerns, consider speaking with a mental health professional.
• 4-7 “Yes” Answers: You might be experiencing some symptoms of seasonal depression. It could be helpful to consult with a mental health professional for a more thorough evaluation.
• 8-10 “Yes” Answers: You may be experiencing significant symptoms of seasonal depression. It is advisable to reach out to a mental health professional for support and potential treatment options.

Remember, this quiz is just a tool to help gauge your symptoms and is not a diagnostic tool. For an accurate diagnosis and appropriate treatment, please consult with a healthcare provider.

Self-Care for Seasonal Affective Disorder

Treatment for SAD often includes education about lifestyle changes or self-care techniques that can alleviate the distress that this condition causes.

Here are four examples of changes you can make today to improve your mental health:

• Diet: The quality of the food you eat can affect your mind as well as your body. Research has shown that prioritizing foods such as fruits, vegetables, whole grains, antioxidants, fish, and low-fat dairy products can lower your risk of depression. Conversely, the regular consumption of red meat, potatoes, high-fat dairy products, butter, and artificially sweetened foods has been linked with elevated rates of depression.
• Exercise: Incorporating physical activity into your daily schedule can help you manage stress, ease tension, and improve your mood. You don’t need to train like an Olympian to reap the mental health benefits of exercise. A review of 218 separate studies involving more than 14,000 participants indicates that walking, yoga, and strength training may be particularly helpful for people who have depression.
• Connection: Depression thrives in isolation. When you’re in the midst of a depressive episode, one of the last things you may want to do is spend time with other people. But if you’ve made a concerted effort to keep in touch with close friends or trusted family members, you may be less resistant to the idea of reaching out. Also, talking to loved ones on a regular basis can help you identify signs that your SAD symptoms are starting to recur, so that you can take appropriate action before a crisis occurs.
• Light: Bright light therapy has proved to be an effective tool for minimizing the impact of seasonal affective disorder. This approach uses a device called a light box to offset the negative effects of minimal sunlight during winter months. Sitting near a light box in the morning and at night can help you reset your circadian rhythms, which promotes healthy sleep. Light boxes may also boost your serotonin levels, which can lead to improved mood.

Find Seasonal Affective Disorder Treatment in Atlanta

Sometimes, self-care alone isn’t enough to relieve the pain of seasonal affective disorder. If you haven’t been able to manage your symptoms on your own, it may be time to get help from a team of experts.

Valor Behavioral Health offers customized outpatient programming for adults and adolescents who have been living with SAD and other mental health concerns. We’ll work with you to identify the full scope of your mental health needs, then we’ll select the therapies and support services that can address those concerns and help you achieve improved quality of life.

To learn more about how we can help you or a loved one, or to schedule a free assessment, please visit our Admissions page or call us today.