With long nights, colder weather, and less sunlight, it’s no wonder many of us experience mood changes and a dip in energy during the winter months.
When the temperature drops and it’s as dark at 8am as it is at 4pm, it’s the kind of weather that makes you want to get back into bed and not get up until summer.
But why does the weather have such an impact on our mood at this time of year?
It’s called seasonal affective disorder, or SAD for short—an apt name, as for many people, sadness is one of the primary symptoms.
If you’ve noticed you usually start feeling down during fall or winter, you may be dealing with SAD.
But contrary to popular belief, you don’t have to struggle through winter, waiting for spring to start feeling your best again.
Your mental health is important all year round, and there are ways you can combat the winter blues. And we’ve got tips to help!
What is Seasonal affective disorder (SAD)?
Seasonal affective disorder—also called the winter blues or seasonal depression—is a type of depression brought about by seasonal changes. Typically, SAD begins in late fall or early winter and can last until spring or summer.
Symptoms can vary in severity from person to person, and you may find that they’re mild at first and get more intense as the season progresses.
Here are some common depressive symptoms to watch out for:
- An ongoing feeling of sadness
- Loss of interest in things you normally enjoy
- Trouble sleeping or sleeping too much
- Low energy levels and feeling sluggish
- Anxiety
- Feelings of hopelessness
- Difficulty concentrating
- Weight gain
- Social withdrawal or wanting to ‘hibernate’
What causes SAD?
Beyond seasonal changes, there are a number of factors that can contribute to seasonal affective disorder, and the exact cause isn’t known.
Researchers have different theories on what triggers SAD, including:
- Vitamin D deficiency: Vitamin D is thought to play an important role in the regulation of serotonin (the ‘feel-good’ hormone that boosts your mood). When you’re lacking vitamin D, you’re more likely to have symptoms of depression and anxiety. Sunlight is our best source of vitamin D, so we often lack it in the winter when the days are shorter and darker.
- Increased melatonin: Melatonin is another important hormone, regulating our sleep and wake cycles. When it’s dark, our bodies naturally make more melatonin. This can lead to an overproduction in some people during the colder months and leave them feeling sluggish and lethargic.
- Negative thoughts about winter: Researchers aren’t sure if this is a cause or effect of seasonal affective disorder, but carrying extra stress and anxiety in the lead-up to the seasons changing may make you more likely to experience SAD symptoms.
How to treat seasonal affective disorder
As with many mental health conditions, everyone experiences and deals with SAD a little differently. It might take some trial and error to land on a treatment plan that works for you.
Not sure where to start? Here are some easy and noninvasive treatment options you can try:
- Light therapy
- Psychotherapy
- Self-care
- Antidepressants
Let’s look at each of these options in a little more detail.
Light therapy
Light therapy—sometimes called bright light therapy—includes daily exposure to daylight, or if that’s not possible, an artificial source like a blue light or light box can help. To get the most out of the artificial option, it should be 10,000 lux to mimic natural sunlight.
It’s recommended that you sit in front of the light box for 20-30 minutes within the first hour of waking up. Exposure to light as soon as you’re awake can help reset your circadian rhythm (AKA your internal body clock). This can help if you find yourself excessively sleepy during the day or unable to fall asleep at night.
Psychotherapy
It’s important to remember that while this may be a seasonal experience for you, that doesn’t make it any less real. Seasonal affective disorder should be treated like any other type of depression.
Psychotherapy, also called talk therapy, can help you reframe your thinking around winter and lessen depressive episodes.
Cognitive behavioral therapy (CBT) can be a particularly helpful form of talk therapy for managing negative thoughts. It focuses on how our thoughts, feelings, and behaviors are all connected.
Your therapist can help you recognize and adjust negative thought patterns to ultimately improve how you feel, giving you the tools and support you need to cope with winter.
Self-care
We all need some self-care in our everyday lives. Whether it’s making time for a catch-up with a friend or getting a lunchtime walk in, it’s important to find things that make you feel good and stick to them—especially when managing symptoms of seasonal depression.
Here are a few simple ways we can practice self-care during the gloomy winter months (and all year round):
- Reaching out to others: It can be tempting to stay in and cancel plans when it’s dark and rainy outside, but spending time with friends and loved ones can help you feel less alone.
- Exercising regularly: It doesn’t have to be intense or lengthy, but regular exercise can release endorphins—your ‘happy hormones’. Even spending a few minutes stretching each day can make a difference in your mood.
- Avoiding alcohol: Alcohol may feel unavoidable during the festive winter season. If you’re coping with SAD, it’s important not to overindulge, as excessive alcohol use can increase both anxiety and depression.
- Prioritizing nutrition: You might also be tempted to eat nothing but sweet treats and comfort foods this time of year, but try to balance this out with some healthy fats and protein for a well-rounded diet. Our gut and brain are closely linked, and studies have shown that a diet high in refined sugars can worsen mental health issues like depression.
Antidepressants
If you’ve tried some or all of the above tips and are still struggling, consider talking to a mental health professional about antidepressants.
Taking medication might sound a little scary, but don’t worry. Your primary care doctor or psychiatrist will go through your options with you, and together, you’ll decide on a treatment plan that works for you.
The most commonly prescribed antidepressants are selective serotonin reuptake inhibitors (SSRIs). These work by increasing the levels of serotonin in your brain, and they usually have fewer side effects than other antidepressants.
Whether you and your doctor decide that medication is right for you, the most important thing to remember is that your mental health matters, and that there are steps you can take to get yourself to a better place.
Don’t face the cold months alone—get the help you need
Seasonal depression doesn’t have to take over half of your year, and you don’t need to dread the winter months. Region Five Crisis & Counseling Services are here to help.
Our skilled team is always available to listen, no matter what you’re going through. And with a range of counseling services available—including access to mental health professionals, crisis intervention, and ongoing therapy—you’ll find the support you need here.
Make today the day you put your well-being first and schedule an appointment with us. And if you’re in urgent need of help, reach out to our Crisis Call Center by calling 988.