The phenomenon known as the “winter blues” is common for many individuals during the fall and winter months, particularly in regions with shorter daylight hours, such as the Northern United States. Seasonal affective disorder (SAD) affects millions of Americans each year. This type of depression typically improves during the spring and summer months when longer daylight hours return.¹
Symptoms of SAD
SAD presents with symptoms similar to other forms of depression, such as feelings of sadness, irritability, restlessness, and low energy. Specific symptoms of winter SAD may include oversleeping, overeating, and a desire to hibernate indoors.¹
Individuals with existing mental health conditions, such as depression, attention-deficit/hyperactivity disorder (ADHD), or anxiety, are more prone to developing SAD.¹ Women are also more likely to experience SAD compared to men.²
Effects of SAD
Research suggests that people with SAD often have low levels of serotonin, a brain chemical that regulates mood. Sunlight has a direct impact on serotonin levels; therefore, reduced daylight during the winter months can hinder serotonin production, leading to lower mood and other symptoms.¹
Additionally, many individuals experience low vitamin D levels during the winter, as the body produces vitamin D in response to sunlight exposure. Vitamin D plays a crucial role in serotonin production, which may explain its link to SAD.¹
Treating SAD
Treatment options for SAD include light therapy, talk therapy, antidepressant medications, and vitamin D supplements. Because SAD follows a predictable seasonal pattern, individuals with a history of the disorder may benefit from starting treatment before the fall and winter months to help reduce symptoms.¹
Light therapy involves sitting in front of a light box that mimics natural sunlight for 20 to 60 minutes each day. Research has shown that light therapy is as effective as talk therapy and medication in alleviating SAD symptoms.²
Cognitive behavioral therapy (CBT) is another effective treatment for SAD. CBT helps individuals reframe negative thoughts about the season and encourages them to engage in positive activities during the winter months.¹
To increase vitamin D exposure, experts recommend spending 20 to 30 minutes outside a few times a week—whether hiking, walking, or playing in the snow.³ Finally, antidepressants, especially selective serotonin reuptake inhibitors, can help restore serotonin levels in the brain, either alone or in combination with talk therapy.¹
Sources
- National Institute of Mental Health. Seasonal affective disorder. Updated 2023. Accessed 11 Nov 2024. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
- National Center for Complementary and Integrative Health. Seasonal affective disorder. Updated Jun 2019. Accessed 11 Nov 2024. https://www.nccih.nih.gov/health/seasonal-affective-disorder
- Riley KH. Four easy ways to avoid vitamin d deficiency this winter. 1 Feb 2024. Accessed 12 Nov 2024. https://www.summacare.com/blog/entries/2024/02/four-easy-ways-to-avoid-vitamin-d-deficiency-this-winter
