Seasonal Depression May Be Triggered By "Falling Back"

Let us count the ways that we love fall: Pumpkin spice lattes, back-to-school excitement, tree leaves changing into sunset colors, crisp air and long walks, and of course that extra hour of sleep when we “fall back” for daylight savings time.

But just as some prefer regular coffee to seasonal-flavored drinks, there are those who dislike that autumn time change. Do they have a point? Could daylight saving time actually be bad for some people’s health? Here’s what we know about falling back and seasonal depression.

Understanding Seasonal Depression as Seasonal Affectiveness Disorder (SAD)

On the first Sunday in November, most of the nation observes the end of daylight saving time. We “fall back” by changing our clocks at 2 a.m. to 1 a.m.

It turns out, though, that for some of us, that “fall back” time-shift may contribute to the mood disorder called seasonal depression. This condition is also known as Seasonal Affective Disorder (SAD). 

If we have SAD, we may feel fine most of the year. Then, when autumn begins, we may have one or more of these symptoms:

• Problems making decisions and focusing
• Overeating, which may result in weight gain
• Craving starchy and/or sweet foods
• Feelings of depression or sadness
• Emotions of guilt or worthlessness
• Oversleeping, yet feeling tired
• Losing interest in previously enjoyed activities 

SAD typically begins in autumn, increases through the winter, and ends in spring. An unusual, related condition called “summer depression” starts in the end of spring or early summer before concluding in fall. 

What Causes Seasonal Depression?

Imagine your body containing a hidden clock. That invisible timepiece helps us know when to sleep and when to wake up, based on sunlight. 

The increasing darkness outside tells our internal clocks to sleep, while morning sunlight signals us to rise and shine (or at least to start brewing that coffee!). If we have seasonal depression, our body’s clock starts to get out of sync when fall ushers in shorter days and less sunlight. And those internal clocks experience even more of a disconnect when daylight saving time ends. 

One recent study showed depression episodes increasing by more than 10 to 20% when the autumnal time change occurred. Researchers linked that increase to the shift in sunlight. 

Seasonal Depression Higher in Women

Women experience SAD four times more than men. Seasonal depression usually begins after age 20, but the good news is that the risk decreases as we age. 

Those who live in the northern states are at higher risk—so this may not apply much to those in sunny Arizona. For example, SAD occurs seven times more frequently in Washington than in Florida.

Treatment for Seasonal Depression

What can we do if we suffer from SAD? Before we fall back on enormous doses of caffeinated pumpkin spice concoctions, health experts have found a variety of treatments that may ease symptoms. 

These treatments include:

• Light Therapy: Also known as phototherapy, this treatment involves sitting or working near a device that emits a bright light designed to reset our body clocks. Phototherapy may help regulate the brain chemicals associated with sleep and mood. 
• Time outside: Even in cloudy weather, experiencing daylight outdoors may ease SAD symptoms. Walking in the morning sun may be especially helpful. 
• Medication: Antidepressants known as selective serotonin reuptake inhibitors  (SSRIs) may reduce SAD symptoms. Examples include fluoxetine (Prozac), sertraline (Zoloft), citalopram (Celexa), and bupropion (Wellbutrin). Talk with your healthcare provider to learn more.
• Psychotherapy: A specialized form of cognitive-behavioral therapy known as CBT-SAD uses behavioral activation. That therapy helps us to discover activities we enjoy. 
• A balanced diet: Although SAD may result in craving sweet or starchy foods, eating healthy meals with fruits, vegetables, protein, and whole grains can boost our energy. 
• Exercise: Aim to exercise three times a week for half an hour. 
• Connect with others: Planning and participating in activities with family and friends can provide support.
• Schedule: Regulate your inner clock by making mealtime, bedtime, and rise-and-shine time the same throughout the week. 

We all have an occasional down day or case of the “winter blues.” Those feelings are temporary, allowing us to continue our favorite autumn activities. But those with seasonal depression experience challenges that last much longer than a day. An estimated 4 to 6% of the population struggle with winter depression, while 10 to 20% face challenges from SAD. 

Those who think they may have seasonal depression may find help by talking with a healthcare provider about their symptoms. By getting diagnosed and discussing treatment options with an expert, most can recapture the joy of life.

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