Every year, more or less at the same time, something changes. The days grow shorter, and along with the light, energy fades too. You wake up tired even after nine hours of sleep, you just want to stay home, and the craving for carbohydrates becomes constant.
Then, around March, it passes. And the following year it comes back.
What it is
The seasonal depression is not a stand-alone diagnosis: in diagnostic manuals it appears as a specifier, that is, a depressive disorder with a seasonal pattern. Its defining feature is regularity: episodes occur during the same time of year, for at least two consecutive years, and resolve with the change of season.
In the vast majority of cases, onset is between October and November, with remission arriving in spring. There is also a summer form, which is much rarer.
The symptoms, which differ from the classic ones
This is the point that helps the most in recognizing it, because the picture is largely reversed compared to typical depression.
| Typical depression | Seasonal depression |
|---|---|
| Insomnia, early awakenings | Hypersomnia: sleeping a lot and it's still not enough |
| Loss of appetite and weight | Increased appetite, craving for carbohydrates, weight gain |
| Agitation or slowing down | Heaviness, feeling of “leaden” limbs |
Added to these are the symptoms common to every form of depression: low mood, loss of interest, difficulty concentrating, social withdrawal, irritability.
This is the reason why it is often mistaken for laziness or a simple seasonal slump: sleeping a lot and eating more doesn't fit our idea of depression.
Why it happens
The most widely accepted hypothesis concerns the reduction in light and its effects on the internal biological clock.
Less light in the morning means melatonin production that extends beyond waking up, resulting in the feeling of never being fully awake. The circadian rhythm becomes out of sync with social schedules, and this misalignment affects mood, appetite, and energy levels.
Contributing factors include latitude — prevalence increases moving northward — individual predisposition, and daily routines, particularly for those who leave home before dawn and return after sunset without ever seeing natural light.
Light: what research says
The light therapy is the most studied treatment for this form. It consists of daily exposure, in the morning, to a high-intensity lamp for a set amount of time.
Two important clarifications. The first: not all lamps sold commercially are therapeutic devices, and technical specifications matter. The second, more important one: has contraindications. These concern certain eye conditions, the use of photosensitizing medications and, above all, bipolar disorder, in which it can trigger a manic shift.
For this reason, it's not something to decide just by reading an article. Talk to your doctor before purchasing anything.
What you can do without waiting
Go outside in the morning. Even twenty minutes, even under a cloudy sky: natural light on an overcast day is still much more intense than office lighting. It's the simplest and most underrated thing you can do.
Keep fixed schedules. Getting up and going to bed at the same time, even on weekends, helps limit the shift in circadian rhythm.
Don't fully give in to the urge to withdraw. The urge to stay home and cancel plans is a symptom, not a need. Reducing commitments makes sense; eliminating them entirely makes things worse.
Get moving, preferably outdoors. Regular physical activity has documented effects on mood, and outdoors it adds the benefit of light.
Anticipate. If you know it happens every year, next year you can organize yourself first before it arrives: it’s one of the few depressive forms whose date is known in advance.
When it’s not just seasonal
If the condition doesn’t resolve with the change of season, if it is particularly intense, or if symptoms appear that go beyond tiredness and low mood, it is no longer a simple seasonal pattern and requires an evaluation.
If thoughts of harming yourself or no longer wanting to be here appear, don’t wait for spring: talk to your doctor right away, go to the emergency room, or call the 112.
Frequently Asked Questions
How do I distinguish seasonal depression from a normal autumn slump?
By intensity and interference. A seasonal dip doesn’t prevent you from working, seeing people, and carrying out your usual activities. If instead it concretely affects daily life and repeats every year in the same period, the picture is different.
Is the lamp enough?
For some people it is sufficient, but it should be evaluated with a doctor and is not a universal solution. In more pronounced forms, it is combined with psychological support and, in some cases, drug treatment.
Why am I always craving sweets and pasta?
The craving for carbohydrates is a characteristic trait of this form and is linked to serotonergic mechanisms. It’s not a lack of self-control: it’s part of the clinical picture.
Does it go away on its own?
Generally yes, with the return of light. But “it passes on its own” means going through four or five months a year feeling unwell, and repeating this every year. That’s not a good reason not to intervene.
Does this apply to children and teenagers too?
Yes, and in teenagers it’s often attributed to school or personality. Seasonal regularity is the signal that helps distinguish it.
A journey in Florence or online
If you recognize yourself in this pattern, you can contact me for an initial introductory session. I receive in my office in Florence, at Via Tommaso Campanella 5, in the Campo di Marte – Coverciano area, and online.
You can also find the signs of depression not to ignore and the small signs of recovery.
Se il calo stagionale si ripete ogni anno e pesa sulla vita quotidiana, può valere la pena parlarne: sostegno psicologico per la depressione a Firenze.
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