Seasonal Depression & Body Image

Seasonal affective disorder (SAD), or seasonal depression, is a type of depression that affects people seasonally, mostly during the winter months. With less sunlight, some of the symptoms of seasonal depression are lethargy or low motivation, as well as an increased appetite or changes in weight or body image.

Body image is how people see themselves and their physical appearance; however, it may not be how a person actually looks. Body image is largely dependent on psychological factors. Their image can be distorted due to other external factors and can often mirror one's emotions, making people who experience seasonal depression particularly susceptible. During the winter months, the days are shorter, and there is less sunlight available, making it more difficult to do physical activities and go outdoors. This can often make individuals feel lethargic, and this feeling can lead to poor thoughts and feelings toward one's body.

Seasonal depression has a similar effect on body image, and is often exacerbated by stress of the holidays or shortening days. This type of depression might make it easier to obsess over one's appearance and can particularly affect those who are in eating disorder recovery. If someone is experiencing difficulties with their body image, it can be easy to compare their body image to others or have the desire to achieve a certain body type. The relationship between body image and seasonal depression can be a cyclical one, and with the winter months often bring around multiple different stressors, and it can be easy to trigger symptoms of seasonal depression.

How to mediate symptoms?

While navigating seasonal depression can be difficult, there are things individuals can do to help mediate these symptoms and potentially alleviate difficulties with body image as well:

Go to bed earlier. Going to bed earlier might help mediate some of the symptoms of Seasonal depression by regulating your melatonin levels and sleep cycles.

Go for walks. Going outside for a brief period of time might help by getting fresh air, even during the winter months, and help individuals get more light in their routine.

Practice gentle movement. During the winter months, it might feel difficult to do any sort of physical activity, but there are ways to incorporate gentle movement into your daily routine, which may help alleviate some of the symptoms of seasonal depression. Remember to listen to your body and be gentle with yourself during this time, and to exercise because it feels good for your body, and not to achieve a certain body type.

Light therapy. Trying light therapy might be beneficial in decreasing the symptoms of seasonal depression and, eventually, body image issues as well.

Practice mindfulness and self-compassion. It is important to be kind to yourself during this time.

While seasonal affective disorder can have a negative impact on body image, it is important to be mindful during this time and listen to your body and what it needs. Having a poor body image can be difficult to mediate, but practicing self-compassion, and care can help you to navigate the winter season.

References:

Ekern, B. (2021, February 4). The Link Between Seasonal Affective Disorder and Eating Disorder Symptoms. Eating Disorder Hope. https://www.eatingdisorderhope.com/blog/the-link-between-seasonal-affective-disorder-and-eating-disorder-symptoms

James, D. (n.d.). Poor Body Image and Depression. Eating Disorder Hope. Retrieved December 13, 2022, from https://www.eatingdisorderhope.com/information/body-image/poor-body-image-and-depression

Mahoney, B. (2017, October 15). Seasonal Depression Around Holidays and Link to Eating Disorders—CFD. Center For Discovery. https://centerfordiscovery.com/blog/seasonal-depression-around-holidays-link-eating-disorders/

Seasonal Affective Disorder as a Co-Occurring issue with Eating Disorders. (n.d.). Eating Disorder Hope. Retrieved December 13, 2022, from https://www.eatingdisorderhope.com/treatment-for-eating-disorders/special-issues/seasonal-affective-disorder-as-a-co-occurring-issue-with-eating-disorders

Seasonal Depression and Eating Disorders. (n.d.). ’Ai Pono Hawaii Eating Disorder Treatment Center. Retrieved December 13, 2022, from https://www.aipono.com/blog/seasonal-depression-and-eating-disorders

University, U. S. (2022, February 8). Ask an Expert—How Body Image Affects Mental Health. Utah State Today. https://www.usu.edu/today/story/ask-an-expert--how-body-image-affects-mental-health