Fighting winter blues & seasonal affective disorder

Are colder weather and gloomy skies making you feel a bit blue? While it can be normal to have short periods of feeling down when the weather gets gray, sometimes called the winter blues, this is different from seasonal affective disorder.

Let’s explore the differences between the two, how to recognize the symptoms and ways to help yourself feel better.

What is seasonal affective disorder?

Seasonal affective disorder (SAD) is a type of depression that happens in the late fall or early winter and goes away in the spring or summer. The depression only lasts for four to five months. People can also experience summer depression, but this is less common.

While SAD is a fairly common experience, the underlying cause is unclear. It is more common in women than in men. It also affects those living farther north more often, where the daylight hours are shorter in the winter. 

It is also more common in people who already have other underlying mental health conditions. Finally, SAD or the winter blues might be related to the connection between sunlight, vitamin D and serotonin, a chemical that helps regulate mood. 

Seasonal affective disorder vs. winter blues

The term winter blues disorder might be used interchangeably for seasonal affective disorder. These conditions share many of the same symptoms of depression, difficulty sleeping and social withdrawal. However, the winter blues typically only last a few days, whereas SAD lasts two or more weeks.

Common SAD symptoms

Symptoms of SAD can last throughout the entire fall and winter and can include: 

• Changes in sleep
• Decreased energy or fatigue
• Difficulty concentrating or making decisions 
• Digestive problems without a physical cause
• Feelings of hopelessness or helplessness
• Feeling sad most of the day for at least two weeks
• Feelings of restlessness or irritability
• Loss of appetite
• Loss of interest in hobbies or activities
• Physical pain or chronic headaches
• Social withdrawal
• Thoughts of death or suicide
• Unplanned weight changes

Symptoms of winter blues

Symptoms of winter blues are typically milder and last for less than two weeks. You may also experience the “holiday blues” around the holidays, which can include feelings of sadness or anxiety due to the stress of the holidays.

Tips for combating seasonal affective disorder and winter blues

If you are feeling blue, how can you combat seasonal affective disorder? There are several ways to combat SAD and the winter blues to help you feel better. These can include:

Light therapy

Light therapy has been a treatment for SAD since the 1980s. It involves exposure to a bright light to compensate for the lack of sunlight during the winter months. During light therapy, you sit in front of a bright light box, which is about 20 times brighter than indoor light, for 30-45 minutes first thing in the morning.

Physical activity and outdoor time

Regular exercise, particularly outdoors, is known to improve your mood. While getting outside is always possible in the colder months, indoor workouts can help with SAD. Aim to get at least 150 minutes per week, even during the colder months. 

Maintain a healthy diet

A balanced diet is a great way to stay healthy all winter and boost your mood. For example, fatty fish is one of the few food sources of vitamin D and omega-3 fatty acids, nutrients shown to improve mood. 

Social connections and support

It is easy to self-isolate when you are feeling down, but being surrounded by friends and loved ones can improve your mood. Being connected to others can help reduce stress and give you someone to talk to about your feelings. 

If you don’t feel supported by those around you, talking to a therapist or healthcare provider can also help. They can suggest ways to improve your mood and feel better during winter.

When to seek help for seasonal affective disorder

If you or a loved one is having symptoms of SAD, it is best to be evaluated by a healthcare or mental health provider. They can evaluate your symptoms to determine if you meet the criteria for SAD. 

After evaluating and discussing your symptoms, your provider may recommend lifestyle changes or prescribe medication if appropriate. 

Conclusion

If you need help improving your mood during the winter months or want to be evaluated for SAD, we can help. Find the center near you and walk in, or save your spot online to get started. Our caring providers can provide referrals or advice on managing the winter blues or SAD.

References:

1. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
2. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
3. https://www.health.harvard.edu/mind-and-mood/a-cure-for-the-wintertime-blues
4. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder-sad-more-than-the-winter-blues
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9468237/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9473681/