Dr. Gregory Scott Brown joins John Salak to unravel the complexities of seasonal depression in this episode of What the Health. They explore how seasonal changes affect mood, energy and behavior, shedding light on the prevalence, risks and remedies for this often underestimated mental health concern. Dr. Brown emphasizes early recognition, self-care strategies and professional intervention as crucial steps in managing seasonal depression.

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Chapter Summaries:

0:00:30 Introduction to Seasonal Depression

0:01:56 Understanding Seasonal Depression with Dr. Gregory Scott Brown

0:02:51 Exploring the Reality of Seasonal Depression

0:06:20 Seasonal Depression: Who is at Risk?

0:07:19 The Growing Problem of Seasonal Depression

0:08:02 Distinguishing Seasonal Depression from Other Types

0:09:37 Dealing with Seasonal Depression: Strategies and Remedies

0:12:42 Recognizing Seasonal Depression in Others

0:13:22 Confronting Seasonal Depression: Self-Awareness and Professional Help

0:16:00 Health Hacks: Practical Tips for Managing Seasonal Depression

0:17:25 Conclusion: Acknowledging and Addressing Seasonal Depression

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Introduction to Seasonal Depression

Nothing new here for most of us. What is unrealized, however, is that for many, this combination is a recipe for seasonal depression, an affliction that affects millions of Americans every year. As the name implies, seasonal depression is brought about by changes in the season. that cause people to disrupt their natural and probably more healthy routines.[00:01:12]

Sure, the classic example of seasonal depression occurs in the Northeast, Midwest, or Northwest, where colder weather and shorter days can trigger a rise in depression and anxiety because outdoor activities, socializing, and the exposure to sunlight is limited. But it can also just as easily happen in the summer months in the Deep South when soaring temperatures push people inside for relief.

Understanding Seasonal Depression with Dr. Gregory Scott Brown

John Salak: On this episode of What the Health, we're extremely fortunate to have Dr. Gregory Scott Brown, a psychiatrist and author of The Self Healing Mind, here to help us unwrap the causes, dangers and remedies of dealing with the wintertime blues.

There's some probably combination of the two. We've spoken to Dr. Brown before and he's got some interesting insights on this in many parts because of his professional background. He's also written a book, The Self Healing Mind, which we'll get into and explore how some of his insights and approaches to this sort depression and anxiety work.

So Dr. Brown, thank you for coming on.

Dr. Gregory: John, thank you for having me. It's good to be with you.

Exploring the Reality of Seasonal Depression

And if it is a real problem, how big of a problem is it?

Dr. Gregory: Well, it's definitely a real problem. In fact, the American Psychiatric Association recently released a survey indicating that 5 percent of Americans may struggle with seasonal depression. So we're talking about something that potentially impacts millions of people.

then that might meet criteria for major depression. Now, if you're experiencing those symptoms at the same time of year, multiple years in a row

that would indicate potentially meeting criteria for seasonal depression.

John Salak: And when we talk about seasonal depression, are we focused really on the end of fall, autumn into winter?

So it's something that can occur anytime of the year.

John Salak: Does holiday depression play a factor in this at all? Obviously they wouldn't impact someone in Texas in August, but what about people in the Northeast who are seeing the seasons change and rolling into the holidays?

Dr. Gregory: When you're talking about seasonal depression, the holidays definitely can play a role there as can other factors as well. I mean, the days are getting shorter. Now if we're looking at some science here more melatonin is produced in the brain, that can cause us to feel more tired and sluggish.

John Salak: What is the impact for someone may be feeling anxious, a lack of energy or engagement. Are there deeper problems or more dangerous problems involved in seasonal depression.

Dr. Gregory: Sure. I think it's a good question. We have to consider that there are over 140 suicides every day on average in the United States.

Then I think it's definitely something that people should talk about. No degree of depression is too small to actually talk about with someone that you trust, whether it be someone in your family or a mental health professional.

John Salak: Obviously it affects a lot of people.

Seasonal Depression: Who is at Risk?

John Salak: Are there certain people who are more susceptible to seasonal depression the holidays are a stressor for everyone, but are there other indications that would make somebody particularly susceptible to seasonal depression?

So again, if we're looking at those statistics and saying, one group of people is more susceptible than another group of people, I think that's a little bit misleading now with seasonal depression specifically, know, as we were talking about earlier, it does tend to be more common and at least get more attention.[00:07:12]

In those Northeastern states per se, when the winters are colder and the days are a bit longer, but everyone is at risk.

The Growing Problem of Seasonal Depression

John Salak: The problem with seasonal depression, it's always been there. Is the problem growing in any way or is it just stable? Not that stable is necessarily a good thing. It just means it's not growing. .

Dr. Gregory: I suspect that this has been a problem for a very long time.

with their family members, then you start to see those numbers and those diagnoses maybe take up a little bit. But I suspect this has been a problem for a very long time.

Distinguishing Seasonal Depression from Other Types

John Salak: Is seasonal depression different than other types of depression? I mean, we may know the cause, but there a difference beyond the cause itself?

the distinguishing factor, what makes seasonal depression is that it occurs with a seasonal pattern. So, if you're someone who's noticing every winter you start to feel this way, or those symptoms go away when spring and summer come along, or every summer you feel this way, and those symptoms go away when fall and winter roll around.

That's what would. Distinguished seasonal depression from other types of depression.

John Salak: Given this, are you a proponent of getting rid of daylight savings time then? Does this add to the problem?

So I'm not a proponent for against daylight savings time per se, but I think it's definitely something that we have to be mindful of as our days are getting [00:09:36] shorter.

Dealing with Seasonal Depression: Strategies and Remedies

John Salak: Your book. The self healing mind, you deal with obviously how to deal with depression, anxiety, number of other mental health issues, and obviously, correct me if I'm wrong, how do we deal with seasonal depression?

Is it the same way we would deal with other forms of depression, or are there other elements to it, in terms of, getting through it?

Dr. Gregory: Treatment, again, if someone is experiencing seasonal depression during the fall and the winter, there's some good evidence indicating that a light box may actually help.

But I think the other thing is if you are someone who's insightful and are able to recognize some of those triggers, I mean, maybe gift giving or gift receiving. is one of your triggers. Maybe it's time to have a game of White Elephant instead of exchanging gifts during the holidays.

I just want to add one one other thing in here. I mean, we know again the benefits of self care strategies like moving our body exercise, physical activity, meditation, making sure that we're eating nutrient dense meals.

If you know that you're more prone to experiencing seasonal depression, it's a good opportunity there to really pay attention to some of those self care strategies as well.

Tell me what else that people should always be on the lookout for or be mindful of in their own lifestyle.

Dr. Gregory: When it comes to activity again, moving our bodies, being outside is more difficult when it's darker outside, when it's cold, when it's rainy. Similar to how it's more difficult for me being in Texas to spend a lot of time outside going for a run when it's 108 degrees in the middle of July.

Maybe set a timer and start with two minutes. Maybe that's all you can do the first time. Try your meditation practice, but you'll notice that in time it gets easier.

John Salak: Do you see this occurring in children as well as adults, seasonal depression?

Recognizing Seasonal Depression in Others

John Salak: What are the telltale signs you might see in someone else and they're not aware of it? A loved one, a child, a friend. Is it just sluggishness? Is it moodiness? I mean, it's probably some of those and other things.

Dr. Gregory: If we know someone well and we notice a change in their behavior, if they're someone who's normally engaging, they're isolating more, someone's not returning our calls, they're not spending as much time around us as they normally do, I think it makes sense.

Confronting Seasonal Depression: Self-Awareness and Professional Help

John Salak: When we look at seasonal depression, holiday depression, for the most part, do you feel we can tackle this with our own self awareness strategies and programs?

Dr. Gregory: Anytime someone is experiencing symptoms of depression, the most appropriate thing that you can do is to talk to someone about it.

That's a good place to start and these are strategies that can improve symptoms of depression, anxiety and also prevent us from sliding into episodes of depression, anxiety.

Dr. Gregory: My takeaway is that you're not alone. A lot of people listening to this podcast are going to resonate with a lot of the things that we discussed today. And again, millions, tens of millions of Americans every year struggle with depression and anxiety, and millions of Americans every year struggle with seasonal depression.

John Salak: All right. Dr. Gregory Scott Brown,

thank you very much for your time and your patience. We appreciate it. We certainly would recommend everyone look at your book, The Self Healing Mind. It's good for you at any time of the year, it's a pathway to a healthier lifestyle.

Dr. Gregory: Thank you very much.

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Health Hacks: Practical Tips for Managing Seasonal Depression

John Salak: First, we all need to face the reality that the seasons are not going to go away.

Awareness is the key. If you or someone you know starts to exhibit strong mood or lifestyle changes as the seasons shift, they could be suffering. These changes can take the form of being less social or active, to exhibiting mood swings or [00:16:48] despair, changes in diet, or increased consumption of drug or alcohol.

Remedies for seasonal depression can vary from psychiatric help to drugs, but there are also self care solutions that can ease the consequences. These can include using a light box, daily to exercising more, increasing activity, engaging in meditation, and moving to a nutritious, well balanced diet.

Conclusion: Acknowledging and Addressing Seasonal Depression

John Salak: Well, that's it for this episode of What the Health. I'd like to thank Dr. Brown for his time and insights and to recommend his work, The Self Healing Mind, as a possible first step in dealing with this issue.