As the temperatures continue to drop and daylight hours lessen, more people are experiencing mood and energy shifts. Mood changes during the fall and winter months are often called the “winter blues” or seasonal affective disorder (SAD).
Overcoming the winter blues is possible with strategies that promote physical and emotional well-being and support improved mental health during this time of year.
Understanding the Winter Blues
With shorter days and colder weather in the fall and winter months, many individuals experience sadness or lethargy. This increase in feelings of hopelessness and drowsiness is often referred to as the “winter blues.” For some, these symptoms can escalate to seasonal depression, also known as seasonal affective disorder (SAD).
The winter blues can affect many individuals, not just those who struggle with depression or low energy. Winter blues are often caused by shorter days and reduced sunlight exposure, which can cause serotonin levels to drop.
Sunlight and darkness trigger mood-regulating chemicals in the brain, like serotonin and melatonin. Natural sunlight exposure triggers the release of serotonin, also called the “happy hormone.” The brain releases melatonin at night, a hormone responsible for sleep regulation and circadian rhythm.
Winter Blues vs. Seasonal Affective Disorder (SAD)
Seasonal affective disorder (SAD) is a form of depression tied to seasonal changes. While both the winter blues and seasonal depression share similarities, SAD’s symptoms are more severe than the winter blues. Common symptoms of the winter blues include:
- Sadness during the fall and winter months
- Fatigue and low energy
- Low motivation
- Trouble concentrating
- Difficulty sleeping
While the winter blues can still impact daily life, these feelings often subside as daylight increases. The causes of the winter blues are typically reduced sunlight exposure, disrupted sleep-wake cycles, and holiday stress. Light exposure, daily exercise, a nutritional diet, and social interactions can help beat the winter blues.
Seasonal affective disorder (SAD) or seasonal depression symptoms include:
- Persistent sadness or depression
- Oversleeping or insomnia
- Loss of interest in hobbies/daily activities
- Difficulty concentrating
- Changes in appetite or weight
- Feelings of hopelessness
- Thoughts of self-harm
- Suicidal ideation
The key differences between seasonal affective disorder (SAD) and the winter blues lie in the severity and duration of its symptoms. Seasonal depression is often a result of decreased serotonin production, overproduction of melatonin, and a reduction in sunlight.
While the winter blues often improve with coping techniques and lifestyle enhancements, SAD may require treatment and medication. Identifying the signs and symptoms is the first step to finding effective treatments or coping strategies for winter blues and seasonal depression.
How to Cope with the Winter Blues and Seasonal Depression
Two in five Americans report a decline in mental health during the winter months, including oversleeping, fatigue, depression, and losing interest in things they once enjoyed. Women are at an increased risk of experiencing the winter blues and seasonal depression than men are. Surviving the winter blues involves consistent effort and healthy coping strategies to improve mental health and wellness.
Even small changes, such as daily exercise and increased light exposure, can elevate one’s mood, energy levels, and overall well-being during winter.
Prioritize Light Exposure
Spending time outdoors during daylight hours can have significant mood-lifting benefits for those struggling with the winter blues or SAD. If possible, arrange your living or working spaces and position furniture near windows to receive maximum sunlight.
Light therapy remains an effective treatment solution for seasonal affective disorder (SAD) and the winter blues. A light therapy box mimics natural sunlight to improve mood and energy and regulate your sleep-wake cycle.
Stay Physically Active
Engaging in regular physical activity every day is a proven way to fight off depressive symptoms. Exercise naturally boosts mood and energy levels by releasing the brain’s feel-good chemicals, such as endorphins and serotonin.
Walking, running, yoga, pilates, strength training, or even dancing can help beat the winter blues. Even just thirty minutes of physical activity daily can significantly improve mental and physical health.
Foster Social Connections
Individuals who experience the winter blues or struggle with seasonal depression tend to isolate themselves, further exacerbating their symptoms. Staying connected with friends, family members, and support networks can not only combat loneliness but also improve depressive symptoms. Social interactions and support can benefit mental health and well-being, especially for those fighting the winter blues.
Maintain a Balanced Diet
The foods you eat affect your physical and mental health and well-being. Eating healthy, regular meals and drinking plenty of water can increase your energy and elevate your mood throughout the day. Prioritize complex carbohydrates like vegetables, whole grains, and fruits to maintain optimal energy levels. Omega-3 fatty acids, often found in walnuts, flaxseeds, and salmon, support brain function and improve heart health.
Incorporate vitamin D-rich foods like egg yolks, mushrooms, and orange juice, or consider vitamin D supplements if sunlight is limited. Avoid alcohol, excessive caffeine, highly processed foods, and added sugar and salt.
Drinking alcohol when sad or experiencing seasonal depression not only worsens depressive symptoms but can also lead to an alcohol addiction. When an alcohol use disorder (AUD) and seasonal affective disorder (SAD) coexist, this is known as a co-occurring disorder, which requires dual diagnosis treatment.
Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques can help eliminate stress and support emotional balance and wellness. Deep breathing exercises, mindfulness meditation, journaling, or gardening can help individuals struggling with winter blues find a sense of calm.
Seek Professional Help if Needed
If you’re struggling with winter blues symptoms, it’s essential to continue monitoring them to ensure they don’t worsen. If symptoms persist, consider speaking with a mental health professional to determine if you’re facing seasonal depression. Mental health therapy, counseling, or medications like antidepressants can help individuals cope with the winter blues and SAD.
Surviving the winter blues can feel challenging when you’re in the midst of it, but every step forward brings you closer to healing and improved mental health.
If you or someone is struggling with their mental health and addiction, Coastal is here to help.
References:
- Verywell Mind, 2023. How to Beat the Winter Blues.
- National Institute of Mental Health, 2023. Seasonal Affective Disorder.
- NIH News in Health, 2013. Beat the Winter Blues.
- American Psychiatric Association, 2024. Two in Five Americans Say Their Mood Worsens in Winter; 29% Say “Falling Back” Hurts Their Mental Health.
- Healthline, 2019. What Are the Benefits of Sunlight?
- National Institute of Mental Health, 2024. Caring for Your Mental Health.
- American Society for Nutrition, 2023. How to Boost Mental Health Through Better Nutrition.