Seasonal affective disorder (SAD), also called seasonal depression, is a very real issue. Most people, teens included, who experience it do so in winter. SAD is more than just the “winter blues” you may have heard of; it can really affect how your teen handles their daily life.
Signs & Symptoms in Teens: Quick Checklist
Seasonal affective disorder is a major depressive disorder (a type of depression) that people experience around seasonal changes. According to the American Psychiatric Association (APA), common symptoms your teen might experience include:
- Feeling sad
- Losing interest in things they enjoy
- Eating more, especially sugary or starchy foods
- Some people may eat less
- Sleeping too much or not enough
- Feeling fatigued or having little energy
- More fidgeting/restlessness or noticeably slowed movements
- Feelings of guilt or being worthless
- Trouble thinking, concentrating, or deciding on things
- Thinking of death or suicide
Teen SAD vs. “Winter Holiday Blues”: How to Tell the Difference
It will probably be hard to tell the difference between your teen just being down or angsty during the winter and being depressed. There’s less sunshine, they’re probably spending more time inside to stay out of the weather, and maybe even less time away from their friends when school’s out. Being stuck at home—inside—with family doesn’t exactly sound like the best time for your teen. As time goes on, though, you can probably start noticing some true signs of depression.
The Winter Holiday Blues
They might be bummed out, sleep a lot, forget to clean their room, and generally be dismissive as usual. You might even notice they watch more TV or play too many games. But it won’t last that long, probably less than a week, or it won’t get too much in the way of their normal routine.
Seasonal Affective Disorder
SAD will interfere with their normal functioning. They might not talk to you or even their friends for a couple of weeks. They might not shower, brush their teeth, or keep up with their hygiene very well. And, if you invite them to do something they like to try and cheer them up, they may be very resistant or just hopeless about it. They may even try drinking, vaping, or experimenting with drugs to try and feel better. SAD is much more noticeable, and they won’t get over it as easily. It might also be a regular part of your teen’s life, cropping up year after year.
Risk Factors for Teen Boys
Seasonal affective disorder can affect anyone of any age, though it’s most likely to appear in people 18–30. But teens are in one of the fastest parts of their development. Their brains, personalities, identities, and ways of living are constantly changing. So, if they do struggle with SAD, it can really interfere with their lives. These risk factors make it more likely your son or daughter will struggle with seasonal depression:
- A family history of depression
- Pre-existing anxiety or mood disorders
- Disrupted sleep patterns
- A tendency toward late-night routines
- High academic or social stress
- Limited exposure to natural light
- Vitamin D deficiency
How SAD Is Diagnosed in Teens
A professional evaluation looks at the duration, timing, and severity of symptoms. A provider making a diagnosis typically completes:
- A comprehensive clinical interview
- Assessment for major depressive disorder with a seasonal pattern based on DSM-5 criteria
- Screening tools (e.g., PHQ-A, depression inventories)
- A review of sleep habits and circadian rhythm patterns
- An evaluation of co-occurring concerns, such as anxiety or substance use
Diagnosis seeks an understanding of the context in which symptoms emerge, how they impact functioning, and what level of support a teen requires. If your teen does receive a diagnosis of seasonal depression, it can give a lot of insight into how you and your teen can manage it so it doesn’t interfere with their daily life as much.
Resetting Sleep Patterns Can Help
Sleep patterns, driven by the circadian rhythm (a function of the brain that controls sleep/wake cycles), are heavily influenced by sunlight. During the winter—even in Florida—the days are shorter, which means everyone gets less sunlight. These shorter days mean that sleep cycles are disrupted. This is a major challenge because you can’t just force the sun to stay up longer. These are some things that can help both a mid-winter slump and seasonal depression:
- Exposure to morning light, even from indoor sun lamps
- Consistent sleep and wake times—even on days off
- Reducing screen time, especially at night, close to bedtime
- Creating a calming wind-down routine
Just doing these things will not cure seasonal depression, but they can be seriously helpful for your teen, even yourself, if you’re in a rut.
What Else You Can Do
Focusing on sleep is one of the best things you can encourage your teen to do. It’s not the most glamorous, but it’s a tried and true first step. These other practices support healthy circadian rhythms and depressive symptoms:
- Getting outside: People who get outside in nature have lower rates of depressive symptoms. It doesn’t have to be every day, either; even a couple of days a week can help. And, even better news, the weather in Florida is fairly steady during the winter and might even feel better than during peak summer.
- Movement and exercise: Regular movement, especially daily, gets the blood pumping and improves mood. It can be intense, like playing a game of basketball or going to a CrossFit class, or more relaxed, like going for a walk or playing a dance game in the living room.
- Balanced nutrition: Eating well during the holidays, especially if seasonal depression is causing cravings for sweets and snacks, can be a challenge. Sticking with a balanced diet—even just most of the time— can be a consistent mood and energy boost. Plus, foods rich in Vitamin D, including salmon, yogurt, and orange juice, can help fill in some of the Vitamin D we normally get from the sun.
- Healthy routines: Sticking to a routine, even a loose one, can make it easier to go about daily life. Consistent wake-up times, study times, and even breaks for thoughtfulness can all fit into your teen’s day-to-day, while still making plenty of time for the things they want to do.
Remember, you can support your teen through both the winter blues and seasonal depression. You might not have the answers for everything, but there’s plenty of help when you need it.
What to Do If Symptoms Don’t Lift
Therapy can offer a lot of support for teens dealing with SAD, especially if they haven’t gotten any real relief from things they’re doing at home. Outpatient appointments can be held once or twice a week, and you may even be able to get virtual appointments that hardly disrupt your family’s schedule. This is a great starting place for teens who aren’t struggling with severe depressive symptoms.
When It’s Time for a Treatment Program
For some teens, therapy once or twice a week isn’t enough. They may benefit from structured treatment, like at a residential center or in a partial hospitalization program (PHP). These options are good for teens who are dealing with some of the more severe symptoms that get in the way of daily life, like hopelessness, isolation, and thoughts of suicide or self-harm. They may include medication for depression or different types of therapy.
Residential Treatment
- A structured therapeutic environment
- Multiple weekly therapy sessions
- Psychiatric care and medication management, if needed
- Support for sleep, routines, and emotional regulation
- Integrated academics in small classroom settings
PHP
- Highly structured daytime treatment
- Ideal for teens stepping down from residential or up from outpatient care
- Maintains strong clinical support while allowing the teen to return home evenings
Family First offers both residential and partial hospitalization programs in South Florida. Our boys-only residential center in Palm Beach Gardens is safe and has home-like accommodations with easy access to outdoor spaces. The co-ed Pinnacle Day Program is hosted in Ft. Lauderdale, convenient for families in Palm Beach, Broward, and Miami-Dade counties. Our admissions team can help you determine what the right level of care will be for your teen.
Call Us When You Need Help
We’re available 24/7 to help your teen. Get in touch with us today if your teen is struggling with seasonal depression. You can call us at 888.904.5947, contact us online, and even verify your benefits before you start.
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