Don’t Let the Winter Blues Win

As the days grow shorter and colder, it’s natural to feel a shift in your energy. But for some, that seasonal slowdown is more than a passing mood. It’s seasonal affective disorder (SAD), a form of depression that affects about 10 million Americans each year.

Since SAD is often brushed off as the “winter blues,” it’s important to know it’s a real  mental health condition, and it’s treatable. Recognizing the signs early so you can get the help you need, regardless of the season, is a great first step.

Defining SAD

SAD is a form of depression that follows a seasonal pattern, most often beginning in late fall or early winter and subsiding in spring. It’s more than feeling “off” when the seasons change. It’s a recurring type of depression linked to reduced sunlight. Less sunlight can disrupt your body’s internal clock and lower levels of serotonin and melatonin; chemicals that help regulate mood and sleep. 

SAD comes in two main forms:

• Winter-pattern SAD – This is the most common form of SAD.
• Summer-pattern SAD – This form of SAD is less common. It usually begins in late spring or early summer and begins improving in the fall.

You may be more likely to experience SAD if you:

• Already live with depression or anxiety
• Have a family history of depression or bipolar disorder
• Live in regions where daylight hours are shorter
• Spend most of your time indoors with little exposure to natural light

While researchers don’t fully understand SAD’s exact cause, we believe genetics, brain chemistry and environmental factors all play a role.  Even something as simple as your daily routine, like commuting to work before sunrise and returning home after sunset, can contribute to the symptoms.

How to recognize SAD

Symptoms of SAD mirror those of depression, but they appear during a specific time of year and typically last four to five months. Signs may include:

• Craving carbohydrates or gaining weight
• Difficulty concentrating or making decisions
• Low energy or fatigue
• Oversleeping or difficulty waking up
• Persistent feelings of sadness or emptiness
• Withdrawing from friends or social activities

How to treat SAD

SAD is a medical condition, not a personal weakness. Your doctor can help you determine the best course of treatment based on your symptoms and lifestyle.

Some common SAD treatments include:

• Antidepressant medications
• Light therapy
• Psychotherapy (also called talk therapy or cognitive behavioral therapy)
• Vitamin D supplements 

You can also support your mental well-being with lifestyle changes, including:

• Eating nourishing foods, such as fruits, vegetables and lean protein
• Exercising regularly
• Getting outside during daylight hours, even for a brief walk
• Maintaining social connections, even when you feel like hibernating

When to seek help

If you think you may have SAD, or if self-care strategies aren’t helping, talk to your doctor. They can recommend an evaluation and guide you toward treatment that fits your needs.  

Taking proactive steps early in the season can also help. If you know shorter days tend to affect you, start light therapy or talk with your doctor before symptoms appear. Preparing ahead of time can make it easier to prevent a full downturn in mood.

In addition, you can schedule an appointment with our behavioral health team. If you need immediate help, consider going to our Behavioral Health Urgent Care, which is open Monday through Friday from 7:30 a.m. to 7 p.m. and Saturdays from 8 a.m. to 1 p.m. in Lanham.

With the right support, you can manage SAD and feel brighter through every season.

Authors

Dr. Datrell Ward is a psychiatrist at the Luminis Health Behavioral Health Clinic in Lanham.