Understanding and Coping with Seasonal Breakdowns

I never knew what seasonal breakdowns were until I noticed a recurring pattern in my own life. It all started in 2022. At first, I thought it was normal to feel that way and simply let it be because I was too focused on my work. However, the same thing happened in 2023, and it was worse than the previous year.

I also noticed that the duration of these breakdowns was longer compared to before. This started to bother me, as these episodes interfered with my work and personal life. I looked for ways to cope with it, but all I could do was let the emotions flow.

By 2024, I realized something was indeed wrong. I researched seasonal breakdowns and discovered a lot about them.

What Are Seasonal Breakdowns?

According to WebMD, seasonal breakdowns, also known as Seasonal Depression or Seasonal Affective Disorder (SAD), are mood disorders that occur every year around the same time. They typically start in the fall or winter and end in spring or early summer. These mood changes can affect how you feel, think, and act.

While the exact causes of SAD are not fully understood, some scientists believe that certain hormones produced deep in the brain trigger mood-related changes at specific times of the year. One theory is that reduced sunlight during the fall and winter leads to lower serotonin levels, a chemical linked to brain pathways that help control mood. When these nerve cell pathways don’t function properly, it can result in feelings of depression, fatigue, and weight gain.

SAD usually starts in young adulthood and is more common in women and those assigned female at birth. Some people with SAD experience mild symptoms, feeling out of sorts or irritable. Others have symptoms severe enough to interfere with relationships and work.

How to Overcome Seasonal Depression?

The first thing you should do if you suspect you have SAD is to visit your doctor. They can provide the best guidance and treatment options. However, if you’re looking for ways to manage seasonal depression on your own, here are some strategies that helped me make it more bearable:

1. Go Outside More Often

Exposure to natural light can significantly improve your mood. Even on cloudy days, outdoor light can help increase serotonin levels and reduce the symptoms of SAD. Try to spend at least 30 minutes outside each day.

2. Socialize

Isolation can exacerbate symptoms of depression. Make an effort to connect with friends and family. Social interactions can provide emotional support and help distract you from negative thoughts.

3. Do Things You Enjoy

Engage in activities that bring you joy and fulfillment. Whether it’s a hobby, exercise, or spending time with loved ones, doing things you love can improve your mood and provide a sense of purpose.

4. Let the Emotions Flow

Don’t bottle up your feelings. Allow yourself to cry or express your emotions. It can be therapeutic to let it out and not restrict yourself from experiencing and processing your emotions.

5. Create Things to Look Forward To

Plan activities or events that you can look forward to each day. Having something positive on the horizon can help motivate you and lift your spirits during challenging times.

These strategies might not work for everyone, but they can provide a starting point for managing seasonal breakdowns. However, seeking professional help should be your first option if you want to recover fully from SAD.

Seasonal breakdowns can be challenging, but understanding what they are and how to cope with them can make a significant difference. By incorporating these strategies into your daily routine and seeking medical advice when necessary, you can better manage the symptoms and improve your overall quality of life. Remember, you’re not alone, and there are ways to live with and overcome seasonal depression.