The Winter Blues or Seasonal Depression?
During the winter, when the weather is cooler and there is less natural light, many people feel less motivated and engaged in everyday life. Experiencing this mood shift, frequently called the “winter blues,” is very common.
For example, you may cancel social plans to enjoy other activities in the comfort of home, such as watching a movie, reading a book or doing a favorite craft. Although you have chosen not be around others, you are still able to enjoy life and may even plan to spend time with friends and family on another day.
However, if you feel more lethargic and unhappy than usual – and this impacts your relationships, work and ability to enjoy life – you may have a condition called seasonal affective disorder (SAD). With SAD, you may choose to stay home, but are unable to take interest or enjoy normal activities.
According to the American Psychiatric Association, SAD is a type of major depression with seasonal patterns that impacts about 5 percent of adults in the U.S. and is more common among women than men. Symptoms often start in the fall, continue into the winter months and improve in the spring. SAD may begin at any age, but typically starts when a person is between ages 18 and 30.
SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. As seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause them to be out of step with their daily schedule. In fact, SAD is more common in people living far from the equator where there are fewer daylight hours in the winter.
Often, people with SAD may not seek treatment because they consider it merely the "winter blues.” However, it is a serious condition that can be diagnosed and treated, and which you should not have to suffer with alone. Common symptoms of SAD include:
Feeling sad or having a depressed mood
Loss of interest or pleasure in activities once enjoyed
Changes in appetite, such as eating more and craving carbohydrates
Change in sleep pattern, usually sleeping too much
Loss of energy or increased fatigue despite increased sleep hours
Increase in purposeless physical activity, such as the inability to sit still, pacing or handwringing
Slowed movements or speech, which are severe enough to be observed by others
Feeling worthless or guilty
Difficulty thinking, concentrating or making decisions
Thoughts of death or suicide
The positive news is that SAD can be effectively treated in several ways, including light therapy, antidepressant medications, talk therapy or some combination of these. While symptoms generally improve on their own with the change of season, they can improve more quickly with treatment.
In addition to your prescribed treatment for SAD, taking care of your general health and wellness can also help improve your symptoms. These include regular exercise, healthy eating, getting enough sleep, and staying active and connected (i.e., such as volunteering, participating in group activities and getting together with friends and family).
The most difficult months for people with SAD in the U.S. tend to be January and February. If you feel you have symptoms of SAD, it is important to seek the help of a trained medical professional who can evaluate your symptoms and make a proper diagnosis. With the right treatment, SAD can be a manageable condition.
If your depression is severe or you are experiencing suicidal thoughts, you should immediately consult a doctor, seek help at the closest emergency room or call the national 988 Suicide and Crisis Lifeline for 24-hour free and confidential support.
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