Blog Post

More Than Just the Winter Blues

January 28, 2020

Diana Collings, LCSW
Current research suggests that SAD is influenced by low levels of serotonin (sometimes called the “happy chemical”) and changes in circadian rhythm, due to decreased exposure to sunlight during the winter months.

Many of us feel a little down when the weather has been dreary or we haven’t been around much sunlight. Seasonal affective disorder (SAD) is more than just the winter blues, though – it is a type of major depressive disorder that recurs seasonally in the fall and winter. In fact, a true SAD diagnosis requires that the depression has occurred seasonally at least twice.

What symptoms might you notice with SAD?

Because SAD is a form of major depressive disorder, the symptoms are quite similar to what you would typically see in someone with depression, including:

  • Feeling down or depressed more often than not
  • Diminished interest or pleasure in activities
  • Sleeping more (or some cases, less) than usual
  • Eating more (or sometimes less) than usual
  • Feelings of worthlessness or hopelessness
  • Fatigue or loss of energy
  • Suicidal thoughts
  • Symptoms that cause social, emotional or occupational impairment

The distinguishing factor is that SAD is seasonally regulated, with symptoms disappearing in the spring and summer.

What causes SAD?

Current research suggests that SAD is influenced by low levels of serotonin (sometimes called the “happy chemical”) and changes in circadian rhythm, due to decreased exposure to sunlight during the winter months.

How is SAD treated?

If symptoms are severe enough that they are impacting daily life, you should see a mental health provider. A medical exam and blood tests may be done to eliminate the possibility that something else is causing your symptoms. (For example, thyroid dysfunction can mimic depression, so it must be ruled out.)

Some treatment options for SAD include:

  • Antidepressants are sometimes used to treat SAD and can even be used as a preventative for SAD for individuals who have been previously diagnosed.
  • Psychotherapy, such as cognitive behavioral therapy, can be very helpful in helping individuals understand the thoughts and feelings that influence their behaviors.
  • Light therapy uses a lightbox to expose the individual to particular light waves that mimic sunlight.
  • Self-care can also make a meaningful difference.
    • Exercise regularly. Exercise like yoga or tai-chi, which emphasize mind-body connection, is especially helpful.
    • Eat healthy foods. Get your fruits and veggies.
    • Get good sleep. Ensure you’re getting at least eight hours a night.
    • Get more exposure to sunlight by opening blinds, sitting closer to windows or spending time outside.
    • Stick to your treatment plan and take your medication as prescribed. If you experience side effects or have difficulty sticking to your medication schedule, let your prescriber know.

If you have any concerns about the mental health of a loved one or yourself, call Ozark Center at 417.347.7567The Ozark Center Crisis Line is also available at 417.347.7720 or 800.247.0661 for immediate assistance, day or night. You can also text REGISTER to 720.7.TXTOZK for an anonymous two-way texting counseling session.