What is winter depression? Plus, 6 tips to help you treat it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what winter depression is, including symptoms and reasons why winter and lack of sun can affect your mood. Plus, 6 tips to help you treat the winter blues.
When winter hits and the sun starts to set earlier, it’s normal to feel a little low energy or lethargic, but for some people this time of year can be debilitating. Winter depression is a very real and challenging condition that shows up during winter months and is more persistent than the ebb and flow of everyday moods.
People experiencing winter depression, or seasonal affect disorder, may notice a significant shift in their mood, energy levels, and overall enjoyment of life during these months. The condition is linked to the reduced exposure to sunlight, which is thought to impact our body's natural rhythms and mood-regulating chemicals, as well as the shorter days during the winter.
Is it winter depression or just the winter blues?
Feeling down during the winter, also known as the “winter blues” is a normal feeling people may experience when the days get colder and shorter. However, winter depression or, seasonal affective disorder (SAD) are more intense forms of seasonal depression that can significantly impact your daily life.
SAD is acknowledged by mental health professionals as a subtype of depression that comes and goes based on the season. It usually begins in late fall or early winter and ends during the spring or summer. While many people associated SAD with winter, it’s possible for people to also experience SAD during the summer.
Statistically, SAD can affect anyone, regardless of age or background, and is diagnosed based on specific criteria that include the timing and duration of symptoms.
If your winter blues start to feel intense, chronic, or are disrupting your life, it might be wise to chat with your healthcare provider to rule out SAD, or receive proper treatment if you’re diagnosed.
Why does winter or lack of sun affect my mood?
With less sunlight may come a significant shift in mood. This is because sunlight can help regulate various aspects of our physical and mental health, and when we don't get enough of it, our bodies and minds can react negatively.
The role of sunlight in our biological clock
Our bodies have an internal clock known as the circadian rhythm, which helps regulate our sleep-wake cycle, appetite, and mood. Sunlight is important in maintaining this rhythm, telling our bodies when it's time to wake up and when to sleep. In winter — when daylight hours are shorter — this rhythm can get disrupted, leading to feelings of sadness or depression.
Impact on brain chemistry
Sunlight can also influence the production of certain chemicals that affect mood, such as serotonin, a neurotransmitter that contributes to feelings of wellbeing and happiness. With less sunlight, serotonin levels can drop, leading to a decline in mood. Melatonin, another chemical that's influenced by light, regulates sleep. Changes in melatonin levels during winter can disrupt our sleep patterns, which can also affect our mood.
How does a lack of sun affect mood?
Shorter, darker days can lead to a decrease in outdoor activities and social interactions, both of which are important for maintaining good mental health. The lack of engagement and stimulation during the winter months can contribute to feelings of isolation and sadness.
What are the symptoms of SAD or winter depression?
Persistent low mood: A deep, sustained sadness that persists almost daily throughout the winter, affecting all areas of life
Loss of interest in activities: Reduced pleasure or interest in enjoyable activities, leading to social withdrawal and a loss of motivation
Changes in sleep patterns: Changes in sleep, such as sleeping more than usual (hypersomnia) or experiencing insomnia — or poor sleep quality
Altered appetite and weight: Increased cravings for carbohydrates and sweets, potentially leading to weight gain
Fatigue and lack of energy: A persistent tiredness that makes even simple tasks feel challenging, even after rest
Difficulty concentrating: Trouble focusing, remembering, or making decisions, which can affect work or school performance
Feelings of hopelessness or worthlessness: Intense emotional states affecting mental health
How do you treat winter depression? 6 tips to beat the blues
If you're facing winter depression/SAD, or have a touch of the winter blues, there are effective strategies and treatments that can help you manage and reduce your symptoms.
1. Light therapy
One of the most effective treatments for winter depression is light therapy. This involves sitting near a light therapy box that emits a bright light, mimicking natural sunlight. The light can help regulate your body's sleep-wake cycle and mood by influencing brain chemicals linked to these processes. Using the light box for about 20 to 30 minutes each morning can make a significant difference in your energy and how you feel.
💙 Try a meditation like Easing Depression while you sit in front of your light box to boost the benefits.
2. Medication
In some cases, doctors may recommend medication to help treat SAD. Antidepressants, particularly those in the selective serotonin reuptake inhibitor (SSRI) category, can be effective in managing the symptoms of winter depression. Consult a healthcare provider to find the right medication and dosage for you.
3. Psychotherapy
Talking therapies, like cognitive-behavioral therapy (CBT), can be beneficial for those suffering from SAD. Psychotherapy can help you identify and change negative thought patterns and behaviors that may be contributing to your depression, helping provide you with strategies to cope with the symptoms and improve your mood.
4. Lifestyle adjustments
Simple changes to your daily routine can help combat winter depression.
Stay active: Regular physical activity can boost your mood and energy levels. Take a daily walk in natural daylight to enhance the benefits.
Eat healthily: A balanced diet can impact your mood and energy. Include plenty of fruits, vegetables, whole grains, and lean protein to help you feel better overall.
Stay connected: Reach out to friends and family regularly. Even a quick chat on the phone or online can lift your mood.
💙 Check out the Rethinking Depression masterclass to learn science-backed strategies for overcoming the habits that can lead to depression.
5. Meditation and mindfulness
Practice meditation and mindfulness to help reduce stress and improve your sense of wellbeing. Focusing on the present moment can help you develop a more positive outlook.
💙 Start with Mindfulness for Beginners with Jeff Warren if meditation and mindfulness are new to you.
6. Create a routine
Have a regular schedule to help stabilize your body clock and improve your mood. Wake up, eat meals, exercise, and go to bed at the same time every day.
💙 Incorporate mindful movement into your day first thing in the morning with the Daily Move’s Jumpstart Your Day guided exercise routine.
Winter depression FAQs
Can winter depression/SAD occur in mild climates where there is still plenty of winter sunlight?
Winter depression can occur even in milder climates where the winter doesn't bring extreme changes in weather and daylight. While it's more common in regions with significant shifts in daylight and temperature, people in milder climates can still experience SAD. This can be due to subtle changes in light, shifts in lifestyle during winter months, or psychological factors associated with the season. Regardless of the climate, if you notice seasonal patterns in your mood and behavior, consider seeking support or treatment.
Is it possible to prevent winter depression?
While it might not be possible to completely prevent winter depression/SAD, there are strategies that can reduce its severity or help you manage symptoms more effectively. Start these habits before the onset of winter, especially if you've experienced winter depression before.
Engage in regular exercise, and get exposure to natural light whenever possible.
Maintain a healthy diet.
Establish a consistent routine.
Start light therapy or seek counseling in early fall to help combat the onset of symptoms.
How long does winter depression typically last?
The duration of winter depression or seasonal affect disorder can vary, but symptoms typically start in the late fall or early winter and continue until the spring when daylight hours increase. The exact timing can depend on your geographical location and individual sensitivity to changes in light and seasonal shifts. Most people with winter depression start seeing improvement in their symptoms as days become longer and warmer in the spring.
Can diet affect winter depression?
Your diet can play a significant role in managing SAD/winter depression. Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall brain health and influence mood. Omega-3 fatty acids, found in food like salmon and flaxseeds, have been shown to help regulate mood.
Conversely, a diet high in processed foods, sugars, and unhealthy fats can potentially worsen feelings of lethargy and sadness. While diet alone might not cure winter depression, it can impact how you feel during the winter months.
Are certain groups of people more susceptible to winter depression?
Some people might be more prone to experiencing winter depression. Understanding the risk factors can help in early recognition and management of the condition.
Research suggests that women are more likely to be affected by SAD than men.
Younger adults are also at a higher risk compared to older adults.
Those living far from the equator, where winter days are much shorter, may experience it more intensely.
People with a history of depression or bipolar disorder and those with family members who have experienced SAD may be more susceptible.
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