The Winter Blues: Overcoming Seasonal Affective Disorder

The holidays have ended, and a new year has kicked off. Many of us may have already let go of our New Year’s resolutions, overwhelmed by the demands of work, school, and social life. If you’re one of the determined few, you might still be chasing those goals. This time of year often feels like a pause, as we wait between the holiday rush and the arrival of spring. Life keeps moving, but it’s easy to slip into a routine that feels stagnant. For those outside warmer places like Florida, the cold, snowy, or rainy weather only deepens that sense of gloom.

From late fall to early spring, many people experience an energy drain and darkened moods. You might notice friends withdrawing or feel isolated yourself. Several factors contribute to this, and this is the time when many people develop Seasonal Affective Disorder (SAD), a condition that fittingly goes by the acronym SAD.

What Are the Signs and Symptoms of SAD?

As the days grow shorter in fall and winter, some people experience the “winter blues,” where mood dips with the lack of sunlight. When spring arrives and the days get longer, these feelings tend to improve. But for some, the impact is more severe, affecting their thoughts, feelings, and ability to function. The National Institute of Mental Health (NIMH) notes that in most cases, symptoms of SAD begin in late fall or early winter and fade by spring or summer, known as winter-pattern SAD or winter depression. Less common is summer-pattern SAD, where depressive episodes occur in warmer months.

Symptoms of SAD often resemble those of major depression: feeling down most of the day, losing interest in activities, changes in appetite or weight, and sleep problems. Other signs include sluggishness, low energy, feelings of hopelessness, difficulty concentrating, and even thoughts of death or suicide. If these thoughts arise, seeking help is crucial. The National Suicide Hotline is available 24/7 at 800-273-8255.

Common symptoms of SAD also include oversleeping (hypersomnia) and overeating, particularly craving comfort foods high in carbs and sweets, leading to weight gain. These habits can worsen depression, creating a cycle of inactivity that feels impossible to break. People may also isolate themselves, withdrawing to their rooms and avoiding social interaction for long periods.

Causes of SAD

Several factors can lead to Seasonal Affective Disorder. During winter, less sunlight affects the body’s internal clock, or circadian rhythm, throwing off sleep patterns and mood. The drop in sunlight also lowers serotonin levels—a neurotransmitter that regulates mood, sleep, and digestion—leading to depression. Another factor is melatonin, a hormone tied to the sleep-wake cycle, which is also influenced by sunlight. Together, disruptions in serotonin and melatonin levels during the darker months impact mood and energy, contributing to SAD.

How Is SAD Treated?

Light therapy, used since the 1980s, remains one of the most effective treatments for SAD. This therapy involves daily exposure to bright light to compensate for the lack of natural sunlight during winter. Individuals typically sit in front of a light box for 30 to 45 minutes each morning, from fall through spring. Despite how unusual it may sound, light therapy has shown promising results, offering quick relief from symptoms.

Cognitive-behavioral therapy (CBT), a form of talk therapy, also helps treat SAD by focusing on changing negative thought patterns. CBT, adapted for SAD, teaches individuals to associate winter with positive experiences rather than isolation. Group activities, such as ice skating, snowboarding, or group walks, encourage socialization and shift the mindset away from seeing winter as a time of withdrawal.

Medication is another option for treating SAD. Many medications prescribed for SAD are similar to those used for persistent depression, but they are typically discontinued during the summer when symptoms ease. Medication helps boost mood and motivation during the darker months when SAD tends to take hold.