the Connection Between Seasonal Depression and PMDD

Seasonal depression and PMDD represented by a woman staring out the window with signs of depression

Seasonal Affective Disorder (SAD) and Premenstrual Dysphoric Disorder (PMDD) can create a challenging combination during darker months. Research shows that 46% of individuals with SAD also experience PMDD, making this overlap significant for many.¹,²,³ Let’s explore how seasonal depression and PMDD interact and what you can do to manage your PMDD symptoms effectively.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of major depressive disorder that occurs in a seasonal pattern. To be diagnosed with SAD, you must experience depressive episodes during specific seasons for at least two years, with more seasons of depression than seasons without depression over your lifetime.⁴ While SAD can occur in the summer season, it most commonly affects people during the darker, colder months of fall and winter.

Common symptoms include:

Feeling sad or depressed
Loss of interest in activities
Changes in appetite (typically increased in winter SAD)
Changes in sleep patterns (typically increased need for sleep)
Fatigue
Difficulty thinking and concentrating
Reduced libido

The SAD-PMDD Connection

When seasonal depression and PMDD coincide, the luteal phase (10-14 days before menstruation) during winter months can be particularly challenging. Think of it as experiencing a “double winter” – the natural decrease in energy and mood from seasonal changes combined with premenstrual symptoms can intensify both conditions

Understanding Your Body’s Natural Rhythms

It’s crucial to recognize that our bodies aren’t designed to maintain the same energy levels year-round or throughout our menstrual cycle. We have two primary biological rhythms at play:

Circadian Rhythm (24-hour cycle)
Infradian Rhythm (monthly menstrual cycle)

These rhythms naturally affect our energy, mood, and overall well-being. Expecting to feel the same every day sets unrealistic expectations and can lead to frustration.

The Role of Light

Light plays a crucial role in managing both seasonal depression and PMDD.⁵ Here’s why:

The sun is an essential nutrient that triggers the production of mood-boosting endorphins
Morning sunlight exposure helps regulate our circadian rhythm⁶
UVB rays are crucial for vitamin D production
Natural light exposure can help improve sleep quality
Increased nighttime light exposure was associated with higher risks of several psychiatric conditions, including depression, anxiety, PTSD, psychosis, bipolar disorder, and self-harm behaviors.⁷

Research shows that women with PMDD are more sensitive to nighttime light than women without PMDD, especially during certain phases of their menstrual cycle.⁸ This suggests that managing light exposure is particularly important for those with both conditions.

Natural Management Strategies

Here are evidence-based approaches for managing the combination of seasonal depression and PMDD:

1. Optimize Light Exposure

Get outside within an hour of waking for natural morning light⁹
Spend time outdoors during daylight hours, even on cloudy days
Use a red and NIR light therapy device. I recommend starting with this one because it is portable.
Consider using circadian-supportive lighting in your home
Reduce blue light exposure in the evening by dimming lights or putting screen filters on your devices.
Wear blue light blockers when on screens especially in the morning and evening. I use these. Code HERMOODMENTOR will save you $ on your order if you decide to try them!

2. Support Your Circadian Rhythm

Maintain a consistent sleep-wake schedule¹⁰,¹¹
Align meal timing with natural light cycles
Create an evening routine that signals rest to your body

3. Focus on Nutrition

Emphasize seasonal, local foods
Ensure adequate vitamin D through food sources and appropriate supplementation¹²
Pay attention to mineral balance, especially electrolytes. Find my SAD supplement protocol here. Only available for US residents-sorry!
You can find out more on PMDD nutrition here

*If you’re considering supplements for PMDD, this resource explains which ones are most evidence-backed and how to use them safely as part of a bigger picture.

4. Movement and Cold Exposure

Regular exercise, particularly during daylight hours
Consider appropriate cold exposure especially if you have a an uncoupled mitochondrial haplotype¹³,¹⁴
Practice gentle movement during more sensitive phases

Access more Support

While lifestyle modifications can help significantly, working with a practitioner who understand both SAD and PMDD is important. Consider:

Getting comprehensive blood work to check 25-Hydroxy Vitamin D and mineral levels¹⁵
Working with a provider who can help interpret results from a functional medicine perspective. HI, THAT’S ME!
Tracking symptoms to identify patterns and triggers

Join our PMDD Community for:

Full SAD & PMDD training
Downloadable resources
Support from others who get it
Expert guidance & protocols

Find us at @hermoodmentor for more education + resources.

Remember

Managing SAD and PMDD isn’t about maintaining the same energy levels year-round – it’s about working with your body’s natural rhythms while providing the support needed to minimize symptom severity. Be patient with yourself as you implement changes, and remember that what works best may vary from person to person.

For some, PMDD isn’t the only cyclical challenge — endometriosis or PCOs can intensify the fatigue, pain, and mood dips that come with shorter winter days, worsen its symptoms.

Both SAD and PMDD are real, biological conditions that deserve attention and care. By understanding how they interact and implementing appropriate support strategies, you can better manage symptoms and maintain better well-being throughout the changing seasons.

[Disclaimer: This information is for educational purposes only and should not replace medical advice. Always consult with healthcare providers about your specific situation.]

Citations:

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Portella AT, Haaga DA, Rohan KJ. The association between seasonal and premenstrual symptoms is continuous and is not fully accounted for by depressive symptoms. J Nerv Ment Dis. 2006 Nov;194(11):833-7. doi: 10.1097/01.nmd.0000244488.17025.0e. PMID: 17102707. ↩︎
Maskall DD, Lam RW, Misri S, Carter D, Kuan AJ, Yatham LN, Zis AP. Seasonality of symptoms in women with late luteal phase dysphoric disorder. Am J Psychiatry. 1997 Oct;154(10):1436-41. doi: 10.1176/ajp.154.10.1436. PMID: 9326828. ↩︎
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Burns, A.C., Windred, D.P., Rutter, M.K. et al. Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people. Nat. Mental Health1, 853–862 (2023). https://doi.org/10.1038/s44220-023-00135-8 ↩︎
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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.