Is it the Winter Blues? Protecting Yourself from Seasonal Affective Disorder

If your symptoms are severe, persistent or interfere with your everyday activities, reach out to your therapist and/or psychiatrist. If you experience thoughts of self harm or suicide, please call 988 for immediate help.

What are the Winter Blues?

The winter blues are a mild, temporary dip in mood, energy, and motivation that happens during the cold, dark winter months. Many of our clients report that starting in fall, they feel less motivated and tired. Some report having trouble waking up and craving certain food.

In contrast, seasonal affective disorder (SAD, also called winter depression) is a more serious depressive disorder that shows up in a seasonal pattern. Most people report they feel it in the late fall or winter when daylight hours shorten. Clients also report feeling better as the warmer, longer days of spring and summer show up. Technically, seasonal depression has to occur annually for at least two consecutive years and include the symptoms for clinical depression (for list of symptoms, click here)

What causes SAD, and who is usually affected?

According to the Mayo Clinic, reduced exposure to natural sunlight in winter disrupts the body's internal clock (circadian rhythm), lowers mood-regulating serotonin levels, and increases melatonin production, which causes sleepiness and lowered energy levels.

SAD mostly affects young adults and women, who are diagnosed up to four times more often than men. It affects individuals living where winter days are much shorter and darker. If you have a personal or family history of depression or bipolar disorder, your risk for SAD is increased.

How do I know if it’s the winter blues or SAD?

The winter blues are mild. Clients report feeling less energetic, more sleepy, and struggling to wake up. Some report being cranky and disinterested in activities they enjoyed all summer. Some report changes in diet (a move to warmer foods and carbs). The winter blues tend to be very manageable by adjusting daily behaviors.

In contrast, Seasonal Affective Disorder can be far more challenging.  If you’re struggling with the following symptoms, you could benefit from support: 

• Feeling sad, empty, hopeless, or down for most of the day, nearly every day

• Feeling sluggish, tired, or lacking the motivation to perform normal everyday activities

• Sleeping much more than usual during winter

• Experiencing strong cravings for carbohydrates, overeating, and gaining weight in the winter

• Stopping or losing pleasure in hobbies, social gatherings, or routines you usually enjoy

• Severe symptoms: Feelings of hopelessness, worthlessness, or thoughts of suicide. If you experience these symptoms, seek mental health support immediately.

What tools can I use to prevent and manage my SAD?

At Intuitive Therapy Partners, we support our clients with talk therapy. In addition, we encourage our clients to create a Winter Blues / SAD plan using the guidelines below. If you experience seasonal depression, feel free to try it! If this plan feels too hard, and you are struggling, find a therapist or psychiatrist who can support you.

Winter Blues / Seasonal Affective Disorder Plan

Light Management (increase exposure to light, especially in the mornings)

• Seek natural sunlight (even when cloudy)

• Use a light box (face it but don’t look into it)*

• Sit near windows at work and home

Physical Movement (consistent, morning or afternoon)

• Physical exercise releases endorphins, which help SAD

Nutrition (eat well, mood supporting vitamins like C, D and B)*

• Eat nutritious foods that contribute to well-being

• *Ask your doctor if vitamins or supplements may help you

Meaningful Connections (friends, groups, activities)

• Avoid isolation

• Set up events with friends

• Plan exercise / activities you can look forward to

Maintain a Regular Sleep Schedule

• Go to bed and wake up as close to the same time every day 

• Adjust your sleep by 15-30 minutes ea night before the clocks change

If you’re having a hard day, engage in Self Care Activities (bath, reading, knitting, pottery, etc)

*Talk to your health-care provider before you decide to use a light box, especially if you have eye diseases, sensitivities to light, or mental health conditions such as anxiety disorder, mood disorder, clinical depression, and bipolar disorder. Read more here.

Valerie Roedenbeck Maloof, LMSW, knows firsthand how seasonal depression affects every aspect of our lives. Valerie works with individuals and couples on relationship issues, life transitions, and work challenges. Schedule a free consultation or read more on Valerie Maloof's therapist profile.

Spencer Korte, LLMSW, specializes in depression, anxiety and substance use management and sobriety. Schedule a free consultation or read more on Spencer Korte's therapist profile.

Meghan Sobocienski, LMSW, works with kids and adults who are neurodivergent. She incorporates tools for SAD into her therapeutic practices. Schedule a free consultation or read more on Meghan Sobocienski's therapist profile.

Kristy Correll, LMSW, specializes in the mind-body connection and how self regulation can help manage the symptoms of SAD. Schedule a free consultation or read more on Kristy Correll's therapist profile.