The Silent Danger of Winter: Beware of Seasonal Depression!

As the weather gets colder, the days grow shorter, and sunlight decreases, not only nature but also our mood is deeply affected. According to experts, Seasonal Depression—which emerges especially during the autumn and winter months—is not just a passing sadness, but a mental health condition that can have serious consequences if left untreated. Asst. Prof. Selcen Yetkin Özden, Assistant Professor at Istanbul Gelisim University, Faculty of Economics, Administrative and Social Sciences, Department of Psychology, explained the causes, symptoms, and coping strategies for seasonal depression.

What Is Seasonal Depression?

Asst. Prof. Özden defined seasonal depression as a subtype of major depressive disorder and stated:
“This condition is characterized by depressive symptoms that begin every year, particularly in autumn or winter, and disappear during spring and summer. In other words, there is a recurring seasonal fluctuation in a person’s mood.”
She noted that in cases of winter-onset seasonal depression, symptoms such as excessive sleepiness, craving carbohydrate-rich foods, weight gain, low energy, social withdrawal, and poor concentration become prominent—highlighting the differences between this disorder and classic depression.

The Negative Effects of Reduced Sunlight on Mood

Emphasizing that the main underlying cause of seasonal depression is the decrease in daylight duration, Asst. Prof. Özden explained:
“After the autumn equinox, the days start to get shorter. Reduced sunlight disrupts the body’s biological clock. This imbalance lowers the production of serotonin—known as the happiness hormone—while increasing melatonin secretion, which regulates sleep. As a result, people may experience fatigue and lack of motivation even during the day.” She also added that serotonin transporter proteins become more active in winter, reducing serotonin levels between nerve cells, which directly contributes to depressive symptoms.

At-Risk Groups: Who Is Most Vulnerable?

While anyone can be affected by seasonal depression, Asst. Prof. Özden pointed out that some groups are at higher risk, including:
• Women (four times more likely than men)
• Young adults (particularly in their 20s)
• Individuals living in northern regions far from the equator
• Those with a family history of depression
• People previously diagnosed with depression or bipolar disorder
“The likelihood of developing Seasonal Affective Disorder (SAD) is higher among these groups, and symptoms tend to be more severe,” she said. She emphasized that the recurrent nature of these symptoms, even if they disappear in spring, can significantly reduce one’s quality of life.

Light, Therapy, and Movement: Effective Approaches to Treatment

Discussing current treatment approaches, Asst. Prof. Özden stated:
“Seasonal depression is a treatable condition. Many people make the mistake of simply waiting for it to pass. However, with timely intervention, quality of life can be greatly improved.”
According to her, the most effective treatment methods include:
• Light Therapy (Phototherapy): This method involves exposure to special 10,000-lux light devices for 20–30 minutes in the morning and is among the most effective treatments.
• Cognitive Behavioral Therapy (CBT): Adapted specifically for seasonal depression, CBT aims to change negative thought patterns and reduce social withdrawal.
• Medication: Antidepressants from the SSRI group may be prescribed in severe cases or when other treatments are insufficient.

How Daily Habits Influence Mood

Asst. Prof. Özden emphasized that lifestyle changes play a vital complementary role in treatment, offering the following recommendations:
• Maintain a consistent sleep schedule to protect biological rhythm.
• Maximize exposure to natural sunlight to boost serotonin production.
• Engage in regular physical exercise to release mood-enhancing neurochemicals.
• Strengthen social connections to reduce feelings of loneliness and isolation.
• Eat a balanced diet to control carbohydrate cravings and prevent vitamin D deficiency.

Common Misconceptions About Seasonal Depression: “Waiting for Spring Is Not Enough”

Asst. Prof. Özden addressed common myths about seasonal depression:
• “It’s just temporary sadness.”
No, it’s a defined, recurring form of depression that disrupts daily functioning.
• “Normal indoor lighting is enough.”
Light therapy devices are about 20 times brighter than household lights. Ordinary lamps cannot achieve the same effect.
• “Vitamin D supplements alone are sufficient.”
While helpful, vitamin D cannot replace comprehensive treatment.
• “It can’t be treated; you just have to wait it out.”
Scientifically proven therapies can greatly reduce symptoms and restore functionality.

Raising Awareness for Long-Term Mental Well-being

Asst. Prof. Özden emphasized that seasonal depression should not be underestimated: “Experiencing the same cycle each year can damage self-esteem and quality of life. If left untreated, it may evolve into more severe depressive episodes or trigger bipolar disorder. Experts underline that preventing seasonal depression requires not only individual effort but also collective awareness. Combining light therapy, psychological support, social connection, and regular lifestyle habits creates a strong shield for maintaining both mental and physical health during the winter months. Asst. Prof. Selcen Yetkin Özden of Istanbul Gelisim University calls on individuals to recognize the symptoms and seek timely professional help to protect their mental well-being throughout the colder season.