The Winter Blues: Understanding Seasonal Affective Disorder

Many people experience a shift in mood and energy right after we “fall-back” an hour for day-light savings time. Something about the colder weather and the earlier sunset during the winter months really makes many of us feel overwhelmed and sad.  There is a name for that: Seasonal Affective Disorder.

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern—most commonly appearing in late fall or winter and improving in spring and summer. A much smaller number of people experience a spring/summer pattern.  

SAD is believed to be related to changes in:

Common Symptoms‍‍

There are a variety of the methods to treat SAD including light therapy, CBT-SAD (a specific form of Cognitive Behavioral Therapy for SAD) and use of Vitamin D supplements.   Another approach would be to maximize small lifestyle changes like getting outside when possible, setting up and sticking to a schedule, regular exercise and, finally, maintaining a healthy diet (prescribed by your physician). All of these in combination or separately can be helpful BUT if they are not, make sure to talk with someone about how you are feeling.

Use our PCHC Community Activities Resource List for ideas to help boost your daily light therapy and brighten your winter mood.‍‍

• Daylight exposure → shorter days can disrupt circadian rhythm (sleep rhythms)
• Melatonin levels → increased melatonin can cause fatigue
• Serotonin levels → reduced sunlight may lower serotonin, affecting mood

• Low energy, fatigue
• Persistent low mood or sadness
• Sleeping more than usual
• Increased appetite or carbohydrate cravings
• Loss of interest in activities
• Difficulty concentrating
• Social withdrawal