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Sometimes It’s More Than Just The Winter Blues

By David Wise

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By Sheldon Riklon, M.D.

The winter months bring shorter days and colder temperatures, which can affect your mood, energy and overall well-being. Many people call this the “winter blues,” but for some, these seasonal changes are more serious and can greatly affect how you feel, think and behave. This condition is known as Seasonal Affective Disorder (SAD).

SAD, or seasonal depression, is a type of depression that follows a seasonal pattern. It typically begins in late fall or early winter and improves in the spring when daylight hours increase. While anyone can experience seasonal depression, certain groups are at a higher risk, such as:

  • Women
  • People with a history of depression or mental health disorders
  • People living farther north, where there are shorter daylight hours in the winter

Seasonal depression can cause a variety of symptoms, including:

  • Persistent sadness or low mood
  • Loss of interest in enjoyed activities
  • Low energy
  • Increased sleep or difficulty waking up
  • Changes in appetite, particularly a craving for carbohydrates
  • Difficulty concentrating
  • Feeling hopeless or withdrawn
  • In severe cases, thoughts of self-harm

If you experience these symptoms and they interfere with daily life, last for several weeks or feel unmanageable, it’s important to reach out to a health care provider or mental health professional. They can help you determine whether you’re experiencing seasonal depression and recommend appropriate treatment.

Although the exact cause of SAD is still being studied, researchers believe it’s linked to changes in sunlight exposure. Reduced daylight can disrupt the body’s internal clock and affect chemicals in the brain that influence mood. Shorter days can also increase melatonin production in your body, making you feel more tired or sluggish.

Seasonal depression is treatable, and many people find relief through a combination of strategies, such as:

  1. Light Therapy

Light therapy is one of the most common treatments and involves sitting near a light therapy machine that mimics natural sunlight. This helps regulate your body’s internal clock and boost your mood.

  1. Therapy

Talking with a mental health professional can help you develop coping strategies and better manage symptoms.

  1. Medication

Your doctor may recommend antidepressant medications for moderate to severe symptoms, especially if SAD returns each year.

  1. Lifestyle Changes

Healthy habits can also reduce symptoms and improve well-being, such as:

  • Spending time outdoors during daylight hours
  • Staying physically active
  • Maintaining a regular sleep schedule
  • Staying connected to friends, family or support groups
  • Practicing stress-reducing activities like meditation or journaling

Seasonal changes can have a significant effect on mental health. Recognizing the signs, seeking help early, and exploring treatment options can help you find the right support and care to get through the winter months. For more information about SAD, visit nimh.nih.gov.

Sheldon Riklon, M.D., is a professor in the University of Arkansas for Medical Sciences (UAMS) Department of Family and Preventive Medicine and a co-investigator with the UAMS Institute for Community Health Innovation.