In the summer months, routines tend to lessen, nature blooms and people often relax on tropical vacations. Yet, the fall and winter months tend to be the opposite with less daily sunlight, cooler weather and manic school schedules. The rest and relaxation we found during the warm sunny summer quickly dissipates with an increase of melatonin, a hormone that causes sleepiness due to shorter daylight hours, which often leads to psychological changes and in some, even depression.

What is seasonal affective disorder?Seasonal affective disorder (SAD), also known as "seasonal depression" or "the winter blues," is a cycle of depression that increases every fall and winter as the days get shorter, diminishing again toward the warmer months.

Who might suffer from SAD?

Approximately 5 percent of the population experience seasonal depression. Although there is no specific affected age range, it typically starts in the 20s and is likely to impact and reoccur in people with a history of depression in their families. According to psychologist Hilal Aktaş of Acıbadem Hospital, as often seen in depression cases, women tend to be more prone to seasonal depression due to higher environmental sensitivities and excessive home responsibilities, manifesting in mood swings, mental breakdowns and anxiety disorders.

What are the causes?

There are two hormones that are directly related to SAD: Serotonin, the happiness hormone, and melatonin, the hormone that regulates healthy sleep patterns. Healthy levels of both hormones ensure a balanced mood. In the cold months, the levels of melatonin and serotonin in the body tend to fluctuate. In other words, as the sunlight hours get shorter, the melatonin level in the body increases due to our body's sensitivity to light and dark, causing serotonin levels drop. A drop in serotonin can be seen in increased fatigue, exhaustion, tiredness and loss of motivation.

What are the symptoms?

Some of the symptoms of SAD are a quick temper, touchiness, unhappiness, crying fits, loss of energy, fatigue, exhaustion, depression, social withdrawal, excessive sleepiness, loss of interest in favorite activities, increased appetite, lack of concentration, low performance at school as well as in business life and lack of sexual drive. Seasonal depression can be diagnosed through observing its occurrence patterns: only lasting a few months, experienced at least two years in a row and is not a continuous-chronic illness.

How can we protect ourselves from SAD?To fight off seasonal depression, a conscious exposure to daylight and time spent outdoors is necessary. Getting regular exercise, such as regular daily walks, eating healthy, clean foods, consistent sleep patterns, listening to music, doing relaxation exercises, following and attending social and cultural events and meeting with your loved ones are some ways to fight off SAD.

Additional suggestions:


Take a walk with your family members when you feel low.

1. Try to get enough sleep. You may be more prone to depression if you cannot get enough rest.
2. Do mild exercises. Physical movements protect against depression.
3. Take small breaks at your work environment.
4. Spend time with your family. No matter how hard you work, always make time for your loved ones.
5. Although the sun may peek out only for an hour, take a moment to go out for a walk.
6. Instead of high goals,
set lower goals at work. After
you achieve one goal, set yourself a new, but small goal. Do not
beat yourself up.
7. Avoid alcohol and smoking.
8. Avoid greasy food.
9. On the weekends, visit shores or parks instead of shopping malls.
10. Watch out for your physical health. Seasonal changes are also times when flu, cold and stomach problems increase. Physical health issues increase your chances of depression.