Shed light on seasonal sadness and beat the blues this winter

Winter blues got you down? You’re not alone. Nearly 40 percent of people in the United States report feeling an overall “mood decline” each winter. There’s just something about darker, colder and considerably shorter days that cause many people to feel a little down each year. 

It’s okay and normal to have a touch of the winter blues. But it’s also important to make sure what you’re feeling isn’t a sign of something more serious. 

Let’s look at the differences between a normal winter slump and a mood disorder known as seasonal affective disorder, or SAD.

Are you blue, or are you SAD?

The winter blues don’t come with an actual medical diagnosis. They tend to be relatively mild and linked to things like the stress of the holidays or missing a loved one who’s passed away. They also (importantly) tend to be temporary.

On the other hand, SAD is more than just the blues. Not only is SAD a medical diagnosis, but it’s specifically related to shorter daylight hours during the fall and winter months. That means it follows a concrete pattern each year. (Not surprisingly, the disorder tends to affect people who live in the northern states more than those who live in the South.)

Also, people diagnosed with SAD have symptoms that greatly impact their daily lives — over a significant period of time. 

So, what causes SAD? For some people, shortened daylight hours can disrupt the body’s biological clock, or circadian rhythm, as well as the body’s levels of serotonin (a brain chemical that affects mood) and melatonin (a hormone the brain produces in response to darkness). Those changes can result in SAD.

Symptoms of SAD

SAD is a type of depression characterized by:

• Feeling more tired than usual
• Loss of interest in activities you used to enjoy
• Lower energy levels
• Persistent feelings of sadness
• Trouble concentrating or making decisions

Still, people with SAD usually have a few more symptoms, as well. These include:

• Overeating
• Oversleeping (hypersomnia)
• Social withdrawal (many describe the feeling as “hibernating”)

A toolbox full of treatments

The good news is there are steps you can take yourself to ward off the winter blues — and even help dispel SAD symptoms. Many of these focus on getting outside and being active, and treating yourself to some self-care:

• Take a stroll in the middle of the day. Even if it’s just 10 or 20 minutes, it really can help improve your mood.
• Reach for energy-boosting foods, like nuts and eggs, and avoid carb-heavy choices, including bread and pasta.
• Phone a friend. (Or, even better, ask your friend to meet you for a walk at your local park.)

If you don’t feel better a few weeks after making some lifestyle changes, though, don’t worry. There are treatments available that can help — treatments that are especially tailored to people with SAD. 

These treatments include:

• Light therapy, which exposes you to a bright light for 30 to 45 minutes a day to offset the benefits you miss from natural sunlight
• Psychotherapy, or talk therapy, which helps you learn new behaviors to break the habits that contribute to depression
• Antidepressant medications, which are designed to change how the brain either produces or uses chemicals related to mood or stress
• Vitamin D supplements, which work by shoring up the body’s reserves of the vitamin, which tend to deplete during the winter months

Don’t suffer in silence this winter season

As with everything about your health, you should talk to your doctor about any symptoms you’re having — and before trying any type of treatment. That’s especially true for symptoms that last for several weeks or begin interfering with your quality of life. 

Your doctor can help you determine what treatment (or treatments) might be best for you based on your specific symptoms and personal preferences.

The bottom line is you don’t have to suffer in silence this season.

Find a doctor

If you need help treating SAD or other forms of depression, we can help. Learn more about our behavioral health offerings. And, if you need to find a doctor, you can use our provider directory. 

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This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.