Winter Blues and Seasonal Affective Disorder

by Tara Watkins, LICSW

Punxsutawney Phil may not have seen his shadow this year, but for some of us the hope of six potential less weeks of winter may still not be enough to stop what is commonly known as the winter blues or Seasonal Affective Disorder. 

About twenty percent of Americans experience some form of winter blues and an estimated 10 million experience Seasonal Affective Disorder. According to the National Institute of Mental Health, the main risk factors for SAD are age, sex, family history of depression, distance from the equator, and a history of depression or other mood disorders. Studies have shown that young adults and women are more likely to experience SAD, with three out of four being women. However, when men do experience SAD symptoms, they are usually more severe. 

So, what exactly is SAD? SAD is a type of depression that comes and goes with the four seasons. Symptoms may vary depending on the time of year. Typically, SAD manifests the most during the colder months of late autumn through winter – when days are shorter, darker and chiller. 

The exact cause for SAD is unknown. However, there is some evidence that it may be related to the body's level of melatonin and serotonin. Melatonin is a hormone secreted by the pineal gland that regulates the sleep-wake cycle. Darkness stimulates the production of melatonin, preparing the body for sleep. As the winter days get shorter and darker, melatonin production in the body increases and people tend to feel sleepier and more lethargic.

Individuals with SAD may also have trouble regulating their levels of serotonin, a neurotransmitter that influences mood. Research suggests that people with SAD may produce less Vitamin D in response to sunlight. (Vitamin D is believed to play a role in serotonin activity.) Insufficiency of vitamin D is associated with clinically significant depression symptoms.

There are a range of symptoms for winter SAD, but some of the most commonly reported include: fatigue (paired with oversleeping), trouble concentrating, chronically low moods, irritability,  greater appetite, strong carb cravings (which can lead to weight gain), and greater desire to be alone.  

Self-care is important for everyone, but for those with the winter blues or SAD it is vital. Experts recommend monitoring mood and energy level, taking advantage of available sunlight, planning pleasurable and physical activities, approaching the winter season with a positive attitude, and, when symptoms develop, seek help sooner rather than later.

Feeling like the winter blues or SAD might be getting you down? Below are a few other suggestions/strategies that you may wish to explore: 
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1. Spend more time in light (ideally natural): Research has shown that lack of exposure to natural light is one of the main reasons behind SAD. Spending time outside during daylight hours and exposure to the sun, even small doses, helps boost serotonin levels and improve overall mood. Several strategies for increasing light exposure include taking a short walk or increasing natural light in your home by opening blinds and sitting near windows.  Additionally, studies have found that for some supplementing natural light exposure with “phototherapy” are very beneficial. (Phototherapy light boxes are specifically designed for SAD individuals and do not use UV light.) Please consult your doctor to explore if phototherapy might be right for you. Lastly, some find that painting walls in lighter colors helps to combat winter SAD.
2. Exercise regularly: especially if the activity occurs outside in natural daylight. (Then you are getting your necessary light exposure and the bonus of exercise!) Regular exercises help boost serotonin, endorphins, and other feel good brain chemicals. Exercises also helps boost self-esteem and improve sleep. Try exercise that moves both your arms and your legs such as walking, weight training, swimming, martial arts, dancing. Even something as simple as walking your dog can be a great help.
3. Connect with others: Reach out to Family and friends – and let them help. The American Psychological Association found that close relationships may reduce feelings of isolation and manage SAD. Try to participate in social activities, even if you don’t feel like it. It may be more comfortable to retreat into your apartment or house but being around other people will boost your mood. Even if you’ve retreated from relationships that were once important to you, if the relationship is not toxic, try reconnecting and/or starting new relationships. Or, you might consider joining a support group for depression. Sometimes just sharing what you are going through with peers who are facing similar struggles helps reduce feelings of isolation and may motivate us. 
4. Eat right for you: Eat small well-balanced meals throughout the day, this will help keep your energy up and minimize mood swings. Symptoms of SAD can make you crave sugary carbs or simple carbs, but complex carbs are better. They may help boost your feel-good serotonin levels without the subsequent sugar crash. If you are able, try to eat foods rich in omega-3 fats – such as oily fish, walnuts, or flaxseeds – they may improve mood. 
5. Check for potential vitamin deficiencies: Over the winter months, as we get less and less sunlight, vitamin D is insufficiently produced in our bodies. Research suggests that ensuring we get enough vitamin D may help to prevent and manage depression. To make sure that you're getting enough vitamin D during autumn and winter, you may wish to consider taking a dietary supplement. (If you are considering a vitamin supplement please consult with a trusted doctor to help determine the right dose for your needs.) However, since Vitamin D is found in a range of foods, often just altering our diets may increase vitamin D consumption. Salmon, preferably wild caught and eggs, are two examples of Vitamin D rich foods that can easily be incorporated into daily meals. Some studies suggest that people with mood disorders may have an omega-3 fatty acid deficit, and so supplementation of this nutrient may also help to keep symptoms in check. (Again, please consult a professional to help figure out the right supplement dose for your physical needs.) Other research published in the American Journal of Public Health points to fruit and vegetables as the foods of choice when it comes to increasing feelings of happiness and overall well-being.
6. Take steps to deal with stress: Whatever the time of year too much stress may exacerbate or even trigger depression. Therefore, it is very important to figure out the causes of stress in your life and try to take steps to minimize or avoid it altogether if possible. Some have found that by practicing daily relaxation techniques they are able to better manage stress, reduce negative emotions such as anger and fear and boost feelings of joy and wellbeing. Other mindful strategies for dealing with stress include yoga, meditation or progressive muscle relaxation. 
7. Consider professional help and/or medication intervention: if you are finding that SAD symptoms impact day-to-day functioning and/or your depression feels overwhelming and adversely affecting your life, psychotherapy may help. Cognitive behavioral therapy (CBT) can be highly beneficial for people with seasonal effective disorder. (CBT is a form of talk therapy that seeks to change thought patterns and behavior.) The right therapeutic relationship may help curb negative thoughts, attitudes, and behaviors that make SAD worse and help manage and deal with stress in healthy ways. For some, anti-depressants are also helpful (speak to your doctor about this option more.)       

Life often gets in the way even for the most highly motivated among us, therefore it is important to have a plan and make it part of our regular routines help prevent and manage the winter blues or SAD.

If you think you or someone you love may be experiencing the winter blues or SAD and would like help with addressing their symptoms or finding help, please reach out to shana@jfsri.org or 401-428-4084.

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Reference Sources:

"How can you cope with seasonal affective disorder?" by Maria Cohut, Ph.D.
Medical News Today, November 24, 2017.

"How to Cope with Seasonal Affective Disorder," by Lizz Schumer
The New York Times, January 23, 2018.

"Seasonal Affective Disorder (SAD)," by Lawrence Robinson, Jennifer Shubin, and Jeanne Segal, Ph.D.
HelpGuide, October 2019.

"Seasonal Affective Disorder"
Psychology Today 

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