The Winter Blues Are Real: A Closer Look at Seasonal Affective Disorder

Whether you call it the winter blues, seasonal depression, or SAD, winter can be hard on many people. Shorter days, colder weather, and disrupted routines can all take a toll on mood and energy. While feeling a bit more down during the winter months is common, that doesn’t mean these feelings should be dismissed. Seasonal mood changes can be serious, real, and worthy of support. Let’s explore what Seasonal Affective Disorder is, why it happens, common symptoms to watch for, and ways to cope during the darker months.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, or SAD, is a pattern of depression that tends to show up during specific times of the year. For many people, symptoms begin in late fall or early winter and improve as spring approaches. For others, symptoms can start in late spring and last into the fall, a pattern sometimes referred to as “reverse SAD.”

You may also hear SAD referred to more colloquially as the “winter blues” during colder months, and “summertime sadness” during warmer months, but they all pretty much mean the same thing: an increase in depressive symptoms following a specific season.

While SAD isn’t a standalone diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM), it is recognized as a specifier for both depressive and bipolar disorders. Meaning that these depressive symptoms follow a clear, recurring seasonal pattern over time.

Causes of The Winter Blues

So what is it about seasonal changes that affects the brain and body? Many of these factors, oddly enough, can be traced back to more biological causes, such as vitamin and mineral deficiencies, as well as psychosocial factors, such as socialization or sleep issues. These are some of the most common contributors to SAD:

• Living father from the equator

• Reduced exposure to sunlight

• Overproduction of melatonin

• Disrupted sleep-wake cycles

• Changes in daily routine

• Vitamin D deficiency

• Decreased serotonin levels

• History of mental health concerns

Common Symptoms

Seasonal depression doesn’t look the same for everyone. Some people feel heavy and slowed down, others feel irritable or numb, and some don’t realize what’s happening until it starts affecting their daily life. Here are some symptoms to look out for:

Emotional

• Persistent sadness or low mood

• Anxiety or feelings of emptiness

• Hopelessness, pessimism, or emotional numbness

• Feelings of guilt, shame, worthlessness, or helplessness

• Social withdrawal or reduced desire to connect with others

• Thoughts of death, suicide, or self-harm 

Behavioral

• Irritability, frustration, or emotional outbursts

• Restlessness or agitation

• Decreased sex drive

• Loss of interest in activities once enjoyed

• Changes in sleep

• Changes in eating patterns

Physical

• Muscle aches or headaches

• Gastrointestinal issues

• Low energy or lethargy

• Difficulty concentrating, remembering, or making decisions

Coping

While there isn’t a quick fix or magic pill to make SAD go away, there are many different coping strategies that can help support your mental health. The goal isn’t to “power through” winter, but to add in small, sustainable habits that make the winter season more manageable– and maybe even fun! Check out some of these coping strategies:

• Routine: Set a routine that feels manageable, particularly focused on sleep and mood regulation!

• Sunlight: Getting sunlight either from outside (I know it’s cold) or from a light therapy lamp (10,000 lux minimum) may be beneficial!

• Vitamin D: For those of us who live above the equator, we are often deficient in Vitamin D. Speak with a healthcare provider about checking your levels and appropriate supplementation

• Movement: Regular physical activity, even gentle movement, can improve your energy, mood, and sleep!

• Socialization: It can be hard to want to socialize when the days are so short, but keeping up with friends and family is just as important as keeping up with your sleep!

• Mindfulness: Mindful practices such as meditation, movement, and grounding can help manage stress!

• Hobbies: Finding enjoyable activities can provide structure and pleasure in your day!

• Therapy: You may benefit from working with a mental health professional!

Seasonal Affective Disorder can feel isolating, but you’re not weak or broken for struggling during certain times of the year. But with support and some intentional coping strategies, it is possible to have a happy and healthy winter. And if symptoms begin to feel overwhelming, reach out to a professional for support because you are worth it!

Christina M

Links:

https://verilux.com/collections/happylight-therapy-lamps