Written by: Morgan Liptak, MAS, LAMFT
As the seasons change and the days grow shorter, a significant amount of people experience something called seasonal affective disorder (SAD), commonly referred to as seasonal depression. This can affect individuals of all ages; however, teenagers may be especially vulnerable due to the already tumultuous nature of adolescence. While the exact causes are not fully understood, reduced sunlight exposure and the many effects that come as a result have been identified as the key contributors.
Understanding the unique impact of seasonal depression is crucial to be proactive in navigating these challenging months. Some of the effects include:
- Academic Challenges- The decreased energy, difficulty concentrating, and changes in sleep patterns associated with seasonal depression can make it challenging to maintain your usual level of focus and productivity in school.
- Social Withdrawal- Seasonal depression often leads to a sense of isolation. You may withdraw from social activities, preferring to spend more time alone. This withdrawal can strain relationships with friends and family, exacerbating feelings of loneliness.
- Disrupted Sleep Patterns- The changing seasons can disrupt sleep patterns, leading to difficulties falling asleep or staying asleep. Sleep disturbances contribute to fatigue, irritability, and a general decline in mood.
- Impact on Self-Esteem- Adolescence is a time of self-discovery and identity formation. Seasonal depression can negatively impact self-esteem, leading some to question their worth and abilities. This emotional struggle may manifest in changes in appearance, self-isolation, or engaging in risky behaviors.
- Loss of Interest in Hobbies- Hobbies and extracurricular activities may take a back seat as the motivation to engage decreases.
- Mood Shifts- Seasonal depression is often characterized by noticeable changes in mood, often presenting as feelings of sadness, hopelessness, or irritability.
There are several strategies that you can adopt to manage symptoms of seasonal depression and improve overall well-being. Here are some tips:
- Spend Time Outdoors- Maximize exposure to natural light by spending time outdoors during daylight hours. Even a short walk or outdoor activity can have a positive impact on mood.
- Maintain a Consistent Routine- Establish and maintain a daily routine, including regular sleep patterns. This can provide a sense of stability and control, helping to manage symptoms.
- Healthy Nutrition- Maintain a balanced diet rich in fruits, vegetables, and whole grains. Avoid excessive sugary or processed foods, as they can contribute to mood swings and energy crashes.
- Socialize- Combat feelings of isolation by maintaining social connections, spending time with friends & family, and talking with those who can provide support.
- Mindfulness and Relaxation Techniques- Incorporate mindfulness practices, deep breathing exercises, or meditation into your daily routine. These techniques can help manage stress and promote a sense of calm.
- Limit Screen Time- It can be tempting to spend more time indoors using electronic devices but excessive screen time can contribute to feelings of isolation. Work to balance screen time with other activities and be mindful of the content you are consuming.
- Express Yourself Creatively- Explore creative outlets such as writing, drawing, or playing a musical instrument. This can be a therapeutic way to process emotions and boost your mood.
- Seek Professional Help– If symptoms persist or get worse, mental health professionals can provide guidance, support, and potentially recommend therapeutic interventions.
Recognizing the unique ways seasonal depression affects teens is a crucial step toward providing effective support. It’s essential to prioritize self-care, maintain healthy habits, and seek support when needed. By taking small, positive steps, you can build resilience and better cope with the challenges of seasonal depression.
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Morgan Liptak is a Licensed Associate Marriage and Family Therapist who earned her master’s degree in Marriage and Family Therapy from Arizona State University. She specializes in working with children, teens, and families struggling with anxiety, depression, disruptive behaviors, self-esteem, life transitions, trauma, and the parent-child relationship.