Changing Seasons and the Brain: Exploring the Link Between Seasonal Depression and Trauma
A blog from our sister organization AllNeuro Pathways:
By Molly DeBerard, Reviewed by Carson Meredith & Jensen Gramling
As the days grow shorter and our brains get less and less sunlight, many people find themselves experiencing more than just a drop in temperature– they experience a drop in mood. For individuals affected by Seasonal Affective Disorder (SAD), this seasonal shift can lead to significant mental health struggles. While SAD has long been attributed to changes in sunlight exposure and colder weather, emerging research suggests that individuals with a history of trauma may be more vulnerable to its effects. In this blog post, we will explore the connection between trauma and SAD, shedding light on how these two conditions may be intertwined and how they can be managed effectively. This winter, you and your mental health don’t have to suffer, there are solutions out there!
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (as the name suggests) is a type of depression that follows a seasonal pattern, most commonly manifesting in the fall and winter months and lifting as the seasons change and the days get longer. Symptoms are driven by the amount of sunlight that the brain gets throughout the day, hence why the changing seasons can bring on SAD symptoms in affected individuals. SAD affects mood, energy levels and overall mental well-being– with symptoms including:
Persistent low mood
Fatigue and lethargy
Difficulty with focus/concentration
Changes in appetite or weight gain
Sleep disruption (often oversleeping)
Loss of interest in activities that you normally enjoy
Feeling hopeless or worthless
While anyone can experience these symptoms to some degree, SAD is more severe than the typical “winter blues.” It is a recognized mental health condition that affects approximately 5% of adults in the U.S. and can significantly impair day-to-day functioning. On top of trauma, factors such as geographical latitude (more severe the further away from the equator you are), age (younger people are more prone) and sex (females are more often impacted) can impact the likelihood of developing SAD. (American Psychiatric Association, 2018).
This number may not be entirely accurate as some experts believe that SAD is often underreported. This could be because of the stigma around mental health issues, or people may attribute their symptoms to life stress or the “winter blues”, not recognising the seasonal pattern behind their low moods, especially in more mild cases. In people with major depression disorder this rate is significantly higher, around 10-20%, indicating that other factors can leave an individual more susceptible to SAD (Galima, Vogel, & Kowalski, 2020).
Trauma’s Impact on the Brain and Body
Research overwhelmingly shows that the mental, emotional and physiological effects of trauma persist long after the experience has ended and the individual is in a safe environment. Trauma alters brain functioning in many ways, one of the most important being the way we respond to stress. In individuals who have experienced trauma, the brain’s fear center– the amygdala– can become overactive, leading to hypervigilance and a feeling that the world is unsafe. Meanwhile, the prefrontal cortex, responsible for executive functions like emotional regulation and decision-making, can become underactive. An overactive fear center and an underactive regulation center makes it difficult to manage uncomfortable or difficult emotions, and this imbalance leaves trauma survivors in a state of chronic stress and heightened emotional arousal, even when they should feel safe.
Some of the most important physiological impacts of trauma are altered cortisol levels and disrupted sleep patterns. Cortisol is the body’s main “stress hormone”, meaning one’s stress response and biological rhythms are not functioning properly. These changes can influence everything from mood regulation to immune system function, leading to lifelong impacts on mental and physical well-being. As we gain greater understanding of the physiological impacts of trauma, it becomes clear why individuals with a history of trauma may be more vulnerable to developing SAD.
The Connection Between Trauma and Seasonal Depression
Hypersensitivity to Stress and Environmental Changes:
People who have experienced trauma are often more sensitive to environmental changes, including shifts in daylight. Trauma survivors often experience heightened stress responses due to alterations in the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s reaction to stress. As the seasons change, disruptions in circadian rhythms (the body’s internal clock that “tells” us when it's time to sleep or wake) can exacerbate this sensitivity.
Since trauma survivors often struggle with dysregulation of the HPA axis, there is often heightened reactivity to stress, which can intensify during seasonal changes when the body’s internal rhythm is already thrown off (Nemeroff & Heim, 2020). The decrease in sunlight during fall and winter can cause serotonin levels (a neurotransmitter that plays an important role in mood) to decrease, while melatonin production (responsible for sleep regulation) increases. In people with trauma, or a history of major depression, this imbalance can lead to more pronounced depressive episodes.
Cortisol Imbalance:
Cortisol plays a crucial role in how the body handles stress, and individuals with trauma often exhibit either chronically elevated or depleted cortisol levels. This over- or underactive stress response is related to the HPA axis dysfunction and makes it harder for the body to regulate itself during seasonal changes, especially when serotonin and melatonin are already fluctuating due to reduced sunlight.
People with trauma may experience more severe depressive episodes during the darker, colder months, as their already dysregulated cortisol levels struggle to adapt to the changing season (Nemeroff & Heim, 2020). This inability to properly modulate cortisol in response to environmental stressors can worsen the symptoms of SAD, making it more difficult to cope with the seasonal changes.
Sleep Disruption:
Sleep disturbances are common among trauma survivors, many of whom experience insomnia, nightmares, or hypervigilance at night. These sleep issues are often exacerbated by SAD, where fatigue and hypersomnia (the urge to sleep excessively) are common symptoms.
This interplay between trauma and SAD can create a harmful cycle of sleep disruption. On one hand, trauma-induced insomnia can leave individuals feeling exhausted during the day. On the other hand, the increased need for sleep during SAD can cause hypersomnia, creating a pattern where individuals oscillate between periods of exhaustion and excessive sleep, worsening both conditions. Sleep is extremely crucial for mental health, it lays the foundation for the brain (and body) to function properly, and when it’s compromised mood and energy levels naturally decline.
Managing Trauma and Seasonal Depression
While the combination of trauma and SAD can be particularly challenging, there are strategies that can help manage both conditions effectively.
Light Therapy
Light therapy is probably the most common and well-known treatment for SAD, where individuals are exposed to bright artificial light that mimics natural sunlight. This treatment helps regulate circadian rhythms and increase serotonin levels, improving mood and energy. For trauma survivors, establishing a consistent light therapy routine can offer additional benefits by creating structure and reducing the anxiety caused by seasonal changes (American Psychiatric Association, 2018).
Another good tip for SAD is to get out during the day and get as much natural sunlight as you can. Lifestyle changes such as consistent wake and sleep times, more exposure to daylight and establishing a daily routine can help individuals better manage their symptoms.Neurofeedback
Neurofeedback, a type of biofeedback that helps train and regulate brainwave activity, can be highly beneficial for individuals dealing with both trauma and SAD. Neurofeedback works by reinforcing healthy brainwave activity and reducing non-desired brainwave patterns in the brain. For people with trauma, it can help manage symptoms like hyperarousal or emotional dysregulation, and for those with SAD, it can boost mood and cognitive function during the challenging winter months. Neurofeedback offers a long-term solution by training the brain to self-regulate more effectively, creating new neural pathways that increase resilience against the seasonal dips in mood.
Neurofeedback increases neuroplasticity– the brain’s ability to form new neural connections– and research has found that people with depression have reduced neuroplasticity in the frontal lobes, responsible for executive functions, and the limbic system, which is involved emotional processing (Price & Duman, 2020). Neurofeedback, along with other activities such as learning a musical instrument or learning how to knit, promote neuroplasticity in the entire brain. So not only does neurofeedback training help establish new, healthier patterns of behavior (and brainwaves), it helps the entire brain be more plastic, or “flexible”, and better able to learn, regulate emotions and improve overall cognitive function.Trauma-Focused Therapy
Addressing the root of trauma through therapy is essential for long-term healing. Trauma-focused therapies such as Eye Movement Desensitization and Reprocessing (EMDR) and Internal Family Systems (ISF) are scientifically-backed treatments that help individuals process through trauma, which reduces the severity of SAD symptoms in tandem. The brain can recalibrate its stress responses, allowing for better emotional regulation during the seasonal changes. Neurofeedback can help support the therapeutic process, and we at AllNeuro Pathways believe Neurofeedback should be used in conjunction with therapy, not as a standalone treatment, especially if there is a trauma history. Combining Neurofeedback with trauma-informed therapies can help clients more deeply process through trauma because the nervous system learns how to be calm enough to process through painful memories and emotions from a regulated place.Lifestyle Adjustments
Regular exercise, proper nutrition, and mindfulness practices can significantly improve mood and energy levels any time of the year. Exercise can help boost serotonin production and counteract the lethargy associated with SAD. Mindfulness practices– such as meditation or deep breathing exercises– can help trauma survivors stay grounded and reduce the impact of seasonal changes on their emotional state.
Final Thoughts…
Examining the connection between trauma and Seasonal Affective Disorder (SAD) reveals how these two conditions can compound depression-type symptoms, making the fall and winter months particularly challenging for trauma survivors. The heightened sensitivity to stress (dysfunctional HPA axis), cortisol imbalances and disrupted circadian rhythms seen in both trauma and SAD can lead to worsened symptoms when the seasons change. However, with the right strategies—such as light therapy, neurofeedback, trauma-focused therapy and lifestyle adjustments— both trauma and seasonal depression can be helped.
At AllNeuro Pathways, we specialize in the treatment of complex trauma, and we know this time of year also can bring seasonal depression along with other life stresses, such as the upcoming holiday season that can be difficult for many people. We offer personalized treatment plans that address the unique needs of each client because everyone has a unique history and set of life circumstances that impact how the brain develops, your brainwaves are like a fingerprint! This year, you don’t have to suffer through the long, dark winter months alone–whether you’re dealing with trauma, seasonal depression, or both, there is hope and healing available.
Embrace the courage to change and contact Elliant Counseling Services to schedule a free confidential consultation today!
References:
American Psychiatric Association. (2018). Seasonal affective disorder (SAD). Retrieved from https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
Galima, S. V., Vogel, S. R., & Kowalski, A. W. (2020). Seasonal affective disorder: Common questions and answers. American Family Physician, 102(11), 668-672. https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html.
Nemeroff, C. B., & Heim, C. (2020). Depression and early life stress: An overview with emphasis on recent studies with novel methodologies. *Journal of the American Academy of Child & Adolescent Psychiatry*, *59*(8), 845–858. https://doi.org/10.1016/j.jaac.2020.02.002
Price, R. B., & Duman, R. S. (2020). Neuroplasticity in cognitive and psychological mechanisms of depression: An integrative model. Molecular Psychiatry, 25(3), 530-543.