Winter Blues Survival Guide

As we move through the colder months, those short, dark days can bring about the “winter blues.” If you’ve been feeling a little more down or fatigued, you’re not alone. Seasonal Affective Disorder (SAD) is a form of depression that follows seasonal patterns and can impact your emotional and physical health during specific times of the year, most commonly during fall and winter. Below, we will provide you with information to better understand SAD – its symptoms, treatment options, and how to manage its effects effectively.

Seasonal Affective Disorder

SAD is a type of depression that most frequently occurs during the fall and winter months, but it can also occur during spring or summer for some individuals, although this is less common.

The exact cause of SAD isn’t completely understood, but researchers believe it’s connected to disruptions in your circadian rhythms, serotonin levels, and melatonin production. These are all bodily functions heavily influenced by seasonal reductions in light exposure. During the darker, colder months, these disruptions can lead to biochemical changes, making it difficult for some people to regulate their mood and energy.

It’s important to note that SAD isn’t just mild winter blues. It is a recognized clinical form of depression with real impact on your everyday life, relationships and productivity. If you think you may be experiencing SAD, please call your primary care doctor or advanced practice provider (APP) to schedule an appointment.

Symptoms

Symptoms of SAD share similarities with other depressive disorders. Understanding these symptoms can help you tell the difference between general seasonal sluggishness and something more severe. Symptoms include:

• Persistent sadness or low mood that occurs most days.
• Decreased energy levels, often feeling fatigued despite sleeping more.
• Reduced interest in activities or hobbies that previously brought you joy.
• Difficulty concentrating or making decisions.
• Changes in sleep patterns, including oversleeping.
• Weight gain or increased cravings for carbs and comfort foods.
• Feelings of hopelessness, guilt, or worthlessness.
• Social withdrawal, sometimes referred to as "hibernating".

Everyone has bad days or periods of low energy, but SAD goes beyond feeling "off" for a few days. If you have any of the symptoms above for more than a few days and they have begun interfering with your daily life, it’s time to seek professional help. Schedule an appointment to talk with your doctor or APP, who can provide guidance, diagnosis and treatment tailored to your specific needs.

Treatments

Seasonal affective disorder is treatable. With the right treatment plan, you can experience relief from SAD and regain your normal level of functioning. Here are some of the most commonly recommended treatments:

Light therapy, or phototherapy, is one of the most effective treatments for fall/winter SAD. It involves using a specially designed lightbox that mimics natural sunlight. Sitting in front of a lightbox for about 20–30 minutes each morning can help regulate your body’s internal clock, improve serotonin production and reduce symptoms. It’s important to follow instructions from your doctor or APP for best results.

Cognitive Behavioral Therapy (CBT) has been shown to be especially effective for managing SAD. This type of therapy helps you identify and change negative thought patterns and behaviors contributing to your depression. A specialized form of CBT called CBT-SAD focuses on reframing how you think about the onset of seasonal changes while building coping mechanisms for your symptoms.

For some people, prescribed antidepressants can be an essential component of managing SAD, particularly if your symptoms are severe. Selective serotonin reuptake inhibitors (SSRIs) are commonly recommended, as they help regulate serotonin levels in the brain. It’s important to talk with your doctor or APP to determine if medication is appropriate and to find the right dosage for your situation.

Low sunlight exposure during the fall and winter months can lead you to have insufficient levels of vitamin D, which has been linked to mood disorders like SAD. Supplementing with vitamin D may alleviate your symptoms, although it works best when combined with other treatment approaches. You should talk with your doctor or APP before taking any supplements, especially if you are taking prescription medications.

Seasonal Affective Disorder is a real and treatable condition that impacts millions of adults worldwide. Recognizing the symptoms and seeking treatment can make a significant difference in managing its effects and help improve your mental and physical health this winter.

*An advanced practice provider includes a nurse practitioner or physician assistant.