Do you get the winter blues? It might be seasonal affective disorder

Courtney Sanchez, MD

Psychiatry

If you feel sad during the winter months and have no idea why, you might be experiencing seasonal affective disorder (SAD). It’s so much more than just “winter blues”. Child and adolescent psychiatrist, Courtney Sanchez, MD, explained more about seasonal affective disorder and how you can prevent it. 

What is seasonal affective disorder? 

Seasonal affective disorder is a type of depression that lasts for a season, more commonly the winter months when daylight hours are shorter. It usually impacts 0.5-3% of the general population, is more common among those living farther north, and is more often diagnosed in women and younger persons.  

“The condition is more common in individuals with mood disorders, affecting 10-20% of people with major depressive disorder and about 25% of those with bipolar disorder,” Dr. Sanchez said.  

Symptoms of seasonal affective disorder 

According to the National Institute of Mental Health, symptoms can include:  

• Persistent sadness nearly every day  
• Losing interest in activities you once enjoyed 
• Feeling hopeless or worthless 
• Having difficulty concentrating 
• Feeling sluggish or agitated 
• Having low energy 
• Trouble sleeping or oversleeping (hypersomnia) 
• Overeating and weight gain (particularly craving carbohydrates) 
• Social withdrawal
• Feeling like “hibernating” 
• Having frequent thoughts of death or suicide 

Can SAD be prevented? 

Dr. Sanchez offered some tips to reduce the effects of SAD: 

Go outside. The lack of sun exposure contributes to SAD, so increasing time in the daylight may lessen symptoms. Take a 10 to 15-minute break to go outside during the day or sit by a window for light exposure, especially between 10 am and 2 pm. This will help boost serotonin levels.  

Be active. 30 minutes of exercise, three days a week, to raise your heart rate above 100 is great for your physical and mental health. If you can schedule this time to be outside, you will have the benefit of sun exposure plus physical activity.  

Both will improve serotonin levels, which will naturally break down into melatonin and help with better sleep at night.  

Schedule time with friends and family. Plan for these opportunities to lift your spirits and avoid social isolation. Talk to your loved ones about how the season is affecting you.  

Make space for just plain fun.  Plan for activities that you typically enjoy. Get out and enjoy your community. If you know that you experience SAD each year, be proactive about planning for activities or hobbies to keep you active and engaged.  

Seek treatment. Talk to your medical provider about your symptoms and discuss treatment options and behaviors that will help you optimize your well-being.  

If you think you may have a mental health disorder, get evaluated because seasonal affective disorder is more pronounced in that population.  easonal affective disorder is more pronounced in that population.