Does winter make you SAD?

If you feel down during the winter months, you are not alone.

Seasonal affective disorder (SAD) is a real and serious form of depression that affects approximately 10 million Americans. Also known as seasonal depression, it is a clinical condition closely tied to changes in seasons— especially fall and winter, when there is less sunlight.

Daylight savings time ended November 2, meaning there is more light in the morning and less light in the evening. This change can trigger symptoms of SAD, which include the following:

• Low energy or fatigue
• Feeling depressed most of the day
• Trouble sleeping or oversleeping
• Changes in appetite
• Difficulty concentrating
• Loss of interest in activities you usually enjoy

SAD, the “winter blues,” and the “holiday blues” are not the same things. SAD involves debilitating symptoms that can interfere with daily life for an extended period. The winter blues and holiday blues are milder, temporary feelings of sadness, stress, or anxiety that occur during the winter months or holiday season.

More about SAD

According to Johns Hopkins Medicine, shorter days and reduced sunlight may trigger chemical changes in the brain. Melatonin, a hormone that helps control sleep, is produced in greater amounts in darkness—possibly contributing to symptoms of SAD.

Once diagnosed with SAD by a medical professional, the Cleveland Clinic offers the following tips to help manage the condition or even prevent it from returning:

Use a light box

Special therapy lights mimic natural sunlight to help regulate the body’s internal clock and improve mood. Talk to a healthcare provider before using a light box, especially if you have eye conditions, take certain medications, or have bipolar disorder.

Get out

Spend time outside every day, even if it is cloudy. Daylight can help you feel better.

Eat healthy meals

Avoid foods sweetened with sugar like soda and cookies, as well as flour-based foods like bread, crackers, and baked goods.

Exercise

Aim for 30 minutes of exercise at least three times a week.

See friends

Stay involved with your social circle and regular activities.

Find help

Consider seeking help from a mental health professional.

Consider medications

Talk to your healthcare provider about whether an antidepressant is right for you.

If you think you may have SAD, do not ignore it. Talk to a healthcare provider to rule out other conditions and discuss the best treatment for you.