Experts warn of higher seasonal depression risk

As Americans brace for a winter marked by COVID-19, social distancing and the usual cold weather that spreads across much of the country, health experts are cautioning that seasonal depression could be amplified as 2020 winds to a close.

The year has already been marred by mental health hurdles, but as temperatures start dropping and sunlight begins to wane, people might have even less incentive to get out of the house safely. That presents a challenge for the roughly 5% of Americans who deal with seasonal depression.

Properly known as seasonal affective disorder, the type of depression is characterized by the changing of seasons and is linked to a biochemical imbalance in the brain brought on by less sunlight, most commonly beginning in fall and lasting through the winter.

It is more common among women, young adults and those who live further from the equator, according to the Cleveland Clinic.

What are symptoms of seasonal depression?

Seasonal affective disorder shares many of the same symptoms of depression, per the American Psychiatric Association:

Sadness

Loss of interest in activities that one previously enjoyed

Changes in appetite or eating habits Changes in sleep

Loss of energy

In more severe cases, thoughts of suicide

In a winter that is expected to bring increased isolation and stress, those symptoms could certainly be worsened by the pandemic.

“There’s less activity, there’s less socialization, there are less mastery activities, there are less pleasurable activities, so in general there is an increase in depression, not to mention job losses and losses of people,” said Dr. Lata McGinn, professor of psychology at Yeshiva University and co-founder of Cognitive and Behavioral Consultants. “A combination of all those things, I think, would put us more at risk this winter.”

Chilly weather, dark skies

Of course, emotional challenges are nothing new to 2020. The pandemic has already yielded an increase in mental health issues, and the ongoing presidential election cycle offers little reprieve.

But some of the safer ways for Americans to escape the house – like having a socially distanced gathering in a park or going on a hike – could soon fall victim to chilly weather and dark skies.

“The concern is that feeling of isolation potentially heightening during the winter months,” said Dr. Adam Borland, a clinical psychologist with the Cleveland Clinic.

That lack of physical mobility, compounded by the stress and unpredictability of the pandemic, is expected to be another hurdle in coming months.

“We know that anxiety increases with uncertainty, so you already are anxious,” McGinn said. “Combine that with the upcoming reduction in activities one experiences in the winter. Combined with that there’s now the threat of the pandemic, which not only increases anxiety, but also might create less of a desire to do things … It could be a further reduction in activities.”

Coping with seasonal depression

It’s important to find ways to stay social and active throughout the winter, experts say.

It might mean several more months of video chats, but maintaining a strong support system with friends, family or a spouse can be a key coping tool as we trudge through the winter, Borland said.

The same goes for staying active and exercising. For those residing in colder climates, Borland said it’s best to get into an exercise routine now, before the cold really starts to settle in.

And whether they are physical exercises or not, McGinn suggests making a concerted effort to keep up a healthy “activity diet,” which can build upon skills and yield a sense of accomplishment.

“If your (COVID-19) risk ratio makes you uncomfortable and you have a hard time doing that, then make sure you create enough activities that would help you go outside the house, even if it is winter, and go out in the daylight as much as possible,” McGinn said.

When to seek help

Much like other mental health issues, it’s important not to self-diagnose seasonal affective disorder, but if you’re beginning to feel symptoms, at what point should you reach out for help?

“When you begin to recognize that the symptoms that you’re dealing with negatively affect your day-to-day functioning,” Borland said. “Whether it’s relationships, whether it’s work, but you notice ‘OK, this has gone from something being just minor to something potentially more significant.’ ”

The American Psychiatric Association encourages anyone feeling severe symptoms of depression or suicidal thoughts to contact a doctor immediately or seek help at the closest emergency room. The National Suicide Prevention Lifeline can be reached at 800273-TALK (8255) or via online chat.