Beware of the Winter Blues

Understanding Seasonal Affective Disorder and How to Cope

The holidays may be over, but for many, the feelings of sadness or sluggishness linger well into the winter months. If you’re feeling down this season, you’re not alone.

Seasonal Affective Disorder (SAD) is a real medical condition that affects an estimated 10 million people annually to varying degrees of severity. This form of depression is triggered by the changing fall and winter seasons.

“Seasonal affective disorder is defined as a recurrent episode of major depression and can also be seen as mania or hypomania,” said Dr. Ryan Vaisler, a doctor of family medicine with Ozarks Healthcare. “It is a subset of depression and also a subset of bipolar disorder.

“The majority of those with seasonal affective disorder experience it during late fall and wintertime, and it often lasts until the beginning of spring. While some people experience it from spring through fall, the majority are affected during the darker months of the year.”

The condition is linked to the shorter days of fall and winter, which limit exposure to sunlight, Vaisler said.

“A lot of it, we believe, is based on light,” he explained. “During the winter months, due to the tilt of the earth, we receive less sunlight. Prolonged darkness during waking hours can contribute to symptoms.”

According to the American Psychiatric Association, common symptoms of SAD include fatigue, even with too much sleep, and weight gain associated with overeating and carbohydrate cravings. SAD symptoms can vary from mild to severe and can include many symptoms similar to major depression, such as:

• Feeling sad or having a depressed mood.

• Loss of interest or pleasure in activities previously enjoyed.

• Changes in appetite; usually eating more and craving carbohydrates.

• Change in sleep; usually sleeping too much.

• Loss of energy or increased fatigue despite increased sleep hours.

• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others).

• Feeling worthless or guilty.

• Difficulty thinking, concentrating, or making decisions.

• Thoughts of death or suicide.

Vaisler noted that SAD can affect people of all ages, though it is most commonly seen in adults. The condition is often managed through professionally administered light therapy and medication, but there are also proactive steps individuals can take to reduce its effects.

“Whenever it's sunny, go outside for a walk and get as much natural light as you can during these winter months,” Vaisler advised. “Good sleep habits are also essential. Sleep until you feel rested, then get out of bed and move around. Limit caffeine to the morning and avoid alcohol late in the day. Keep your bedroom dark, cool, and quiet, free from reminders of work or stress. Most importantly, avoid screens before bed.”

Symptoms of SAD typically improve or disappear with the arrival of spring. If they persist, however, it’s important not to delay seeking professional help.

“Seasonal affective disorder tends to follow a pattern of six months of feeling poorly and six months of feeling fine,” Vaisler said. “But for those with existing depression, symptoms can worsen.

“If you develop seasonal affective disorder and take steps to address it, you can often see significant improvement, feeling happier, more productive, and more comfortable in your own skin. If symptoms persist, it’s crucial to contact your primary care doctor for a full evaluation.”