Ways of coping with the winter blues (Seasonal Affective Disorder (SAD)

Understanding and Coping with Seasonal Affective Disorder (SAD)

December 1, 2024

While many people experience some of the 'winter blues' as the days get shorter and colder, seasonal affective disorder is a real condition impacting about 5% of the U.S. population(1). People with SAD experience a seasonal pattern of depressive symptoms that typically begin in late fall and end once spring begins. In this article, we discuss the nuances of winter depression, its symptoms, risk factors, and treatment options.

There are ways to help cope with this time of year such as bundling up to take a brisk walk to maximize your light exposure.

By Nicole Arzt, licensed marriage and family therapist, author.

Understanding Seasonal Depression

Winter depression, also known as Seasonal affective disorder (SAD) is a subtype of major depressive disorder that coincides with seasonal changes. Winter depression tracks with fall and winter months. With that, some people also experience summer depression during the spring and summer months.

SAD symptoms exist on a spectrum but include the following⁽²⁾:

Mood changes: This can look like feeling more depressed, unmotivated, or irritable than usual. You might notice these mood changes even if everything “seems okay.”
Low energy: Fatigue is a well-known and common symptom of depression. If you’re experiencing this type of fatigue, you may feel tired despite getting enough sleep. You may also find it really hard to get out of bed during the winter.
Apathy: You may feel disengaged in your relationships, hobbies, or work. Some people also report feeling emotionally numb.
Weight gain: People with SAD may notice appetite changes, including an increased appetite and a desire to eat carbohydrates. This can result in weight fluctuations.
Concentration issues: You may find it harder to focus on everyday tasks or feel present in your normal routine.
Anxiety symptoms: Anxiety can go hand-in-hand with depressive symptoms, so you may notice yourself feeling more stressed, guilty, or hypervigilant than usual.

These symptoms can vary in intensity and may show up at different times during the season. However, if you experience several or all of them, there’s a high chance you may be experiencing SAD.

Risk Factors for Seasonal Affective Disorder

Experts haven’t pinpointed a specific cause of SAD. Instead, a combination of variables likely contributes to someone developing this specific mental health concern. Here are some risk factors that may increase the likelihood of someone having SAD:

Limited exposure to sunlight: Research shows that sunlight corresponds with serotonin regulation and Vitamin D production. Reduced sunlight may disrupt your body’s internal clock and affect your circadian rhythm⁽³⁾. This, in turn, can lead you to feel more tired or depressed during the winter months. If you live at a high altitude or your winters are particularly cold, you may be at a greater risk for SAD.

Melatonin imbalances: Melatonin is a hormone that supports sleep regulation. The body produces more melatonin when it’s dark, so the body may respond to winter darkness by making excess melatonin. This can contribute to feelings of fatigue.

Other mood disorders: SAD has a high comorbidity with other mental health conditions, including bipolar disorder, depression, and anxiety disorders.

Family history: People with a first-degree relative experiencing depression may be more likely to develop SAD symptoms. This is likely due to a combination of genetic and psychological factors.

Self-Help SAD Treatment Options

Although SAD symptoms can feel frustrating and discouraging, there are ways you can take care of yourself to cope with this time of year. Here are some considerations:

Spend more time outside: Aim to get as much natural sunlight as possible, even if that means bundling up just to have coffee on the patio or taking a brisk walk during lunch. If the weather is poor, open the windows to let bright light in.

Try light therapy: A light box mimics sunlight and may help regulate hormone production. There are many options available- consult with a healthcare provider to determine which box will work best for you.

Honor your physical health: Your mind and body are inherently connected. With that, try to prioritize a consistent sleep schedule, nourish your body with healthy food, and aim for at least 30 minutes of physical activity each day. This can help improve your energy and mood. If things still feel too challenging (and they certainly might be!), try to embrace the concept of “good enough” being “good enough.”

Stay connected to support: It may be tempting to isolate when you feel depressed. But try to reach out and spend time with loved ones regularly. Feeling connected can have a positive effect on your overall well-being.

Have realistic expectations: Try to be mindful of being too hard on yourself. This often perpetuates depression symptoms and can set you up for reinforcing patterns of perfectionism. Instead, aim to be gentle and compassionate. If you’re having a hard time, it’s okay to acknowledge that, and it’s also okay to remind yourself that you’re allowed to struggle.

Professional Treatment for Clinical Depression

Self-help strategies may offer some relief, but many people still benefit from professional support for managing their SAD symptoms.

Psychotherapy: Individual talk therapy can help you better understand your triggers, emotions, and thoughts. Likewise, a supportive therapist offers guidance and care during this challenging time. There are many different types of therapy for major depression, but the relationship between you and your therapist is one of the most important predictors for treatment success. Keep in mind it may take some time to find the right provider for you.

Medication: Antidepressants may help reduce depressive symptoms. They can also augment treatment strides made in therapy. Vitamin D supplements might also be recommended if deficiencies are a concern. If you’d like to pursue medication, consult with your primary care physician or a psychiatrist. They can also coordinate care with your therapist.

Alternative treatments: Holistic approaches, including acupuncture, mindfulness, and yoga may also support depression treatment and reduce the intensity of depressive episodes. As early winter approaches, consider if you want to implement any of these options into your normal routine.

Final Thoughts

While SAD can be challenging, it’s possible to understand and manage your symptoms effectively. A combination of self-help interventions and professional treatment can offer significant relief.

You don’t have to struggle in silence or “wait it out” for things to get better. If you’re having a hard time, consider reaching out to a therapist. Having that support and allyship can provide you with the compassion and support you need right now.

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References

Mental Health America (2024). Seasonal Affective Disorder: SAD. Retrieved from: https://mhanational.org/conditions/seasonal-affective-disorder-sad.
National Health Service (2022, May). Symptoms- Seasonal affective disorder: SAD. Retrieved from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms/.
Mayo Clinic (2024, October). Mayo Clinic Minute: How change in sunlight can affect your mood. Retrieved from: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-how-change-in-sunlight-can-affect-your-mood/.