When Your “Winter Blues” Might Be Something Else: The Facts about SAD

For some people, winter’s dark days and bitter cold bring about a temporary slump in mood and energy — a phenomenon often referred to as the winter blues. For others, the season can trigger a more serious condition known as seasonal affective disorder (SAD). Both problems are treatable, but it’s important to recognize the different symptoms of SAD so you know when to seek help. Lifestyle changes may also help boost your mood all winter long.

What Is SAD?

Seasonal affective disorder is a type of depression that’s related to changes in the seasons. Most commonly, SAD begins and ends at about the same time every year, typically starting in the fall and winter, which is why many people refer to it as winter depression. However, some people experience reverse SAD, with worsening mood disorder symptoms in the summer.

SAD is not the same as simply feeling sad or experiencing a temporary low mood. It is a recognized mood disorder that can significantly impact daily life, and it usually returns year after year after year. Around 5% of adults in the U.S. have SAD. People in northern states farther from the equator are more likely to develop SAD, and women have a higher rate of the condition than men.

While the exact cause of SAD isn't fully understood, several factors are thought to play a role, including disrupted circadian rhythm from reduced sunlight in fall and winter, changes in serotonin or melatonin levels, or possible vitamin D deficiency.

Winter Blues vs. SAD

Winter blues are a general feeling of malaise that can affect you from December to March. You may experience symptoms such as:

• Feeling sad or low but, still able to keep up with normal activities
• Feeling a lack of energy, but able to keep up with work or school
• Sleeping a little more or less than usual, but not every day
• Staying home more than usual, but still keeping in touch with friends and family

Symptoms of seasonal affective disorder are similar to symptoms of depression and can include:

• Changes in eating habits, such as eating too much or barely eating at all
• Difficulty concentrating
• Fatigue
• Feeling sad or worthless
• Increased irritability
• Losing weight without trying to or unexpected weight gain
• Loss of interest in activities or people you used to enjoy
• Sleeping too much or too little
• Staying home and avoiding friends and family
• Thoughts of suicide
• Wishing you were dead or feeling like the world would be better off without you

The key difference between SAD and winter blues is that symptoms last at least two weeks or more, and they have returned at least two years in a row.

Proven Ways to Beat the Winter Blues

If your symptoms are more along the lines of winter blues or mild SAD instead of severe depression, there are several things you can try to boost your mood.

• Do something with family or friends. Get out of the house and see the people you love to counteract loneliness. Snowed in? Call someone to hear their voice instead of texting.
• Eat a healthy diet. There’s nothing wrong with occasional comfort food, but sticking to a healthy diet packed with fruits, vegetables, lean proteins, and whole grains can help your body feel good.
• Exercise. Even just a short workout can raise endorphins and lift your mood.
• Head outside. Getting a little fresh air and sunlight can boost your vitamin D levels, as well as your mood.
• Manage your stress. Finding ways to let go of stress isn’t easy, but it can improve your mental health. Try meditation, mindfulness exercises such as deep breathing, or simply turning off the news.
• Sit near a window. If you work from home, move your desk by a window. If you’re in a windowless office, take your lunch break somewhere with sunlight streaming in.
• Volunteer. If you’re feeling down, doing something to help others is a good way to focus on something else.

Treatment for SAD

Most people will feel their SAD symptoms lessen as warmer weather returns. But there’s no reason to suffer all winter — there is treatment for SAD. Three common therapies that can help in treating SAD include:

• Light therapy. Research has found light therapy may improve SAD symptoms in just a few days. This therapy involves sitting in front of a specially designed light box for a short period every day, usually in the morning. Light boxes act as a sunlight substitute, helping your brain reset.
• Medication therapy. Medications such as antidepressants or vitamin D supplements may help improve brain function during the winter months.
• Talk therapy. One-on-one or group therapy can be beneficial for many people with SAD. Cognitive behavioral therapy and dialectical behavioral therapy may be especially helpful in changing negative thinking patterns.

Many people may need a combination of two or all three therapies to feel better. While it may be tempting to order a light box and treat yourself, you should talk to a doctor beforehand. Light therapy is not safe for everyone and can interact with certain medications.

Could You Need Professional Help?

Everyone has down days. But when you’re feeling blue day after day and nothing is helping to change your mood, it’s time to ask a Memorial Hospital of Sweetwater County professional for help. Seasonal affective disorder symptoms are similar to those of major depression, which can hit any time of year. A medical professional can evaluate you and determine exactly what type of treatment might help you.

If you are feeling suicidal, you should seek medical help immediately. You can call, text, or chat the Suicide & Crisis Lifeline at 988 any time of day or night. If you call 988, someone will answer and connect you with resources that may help. You can also find help at the MHSC emergency department 24-7.

Asking for Help Isn’t Weak

Whether you feel down because of the weather, the state of the world, or no reason at all, you shouldn’t feel embarrassed to seek help. Addressing your mental health is just as important as seeing a doctor about any physical problems or illnesses. If the brakes on your car were failing, you’d get them fixed, right? You can think of your mental health like brakes: Even if everything else is working perfectly, it’s still not safe to drive without fixing them. MHSC providers are here to help you manage SAD, other mood disorders, or anything else you may be struggling with.

Talk to an MHSC provider about whether your winter blues could be SAD. Find a provider.