Is it Just the Winter Blues or SAD?
As the days grow shorter and the temperature drops, many of us grapple with a shift in mood and energy levels. It’s common to experience a subtle downturn in spirits during winter. For some, these feelings go beyond mere seasonal fluctuations. The line between the winter blues and Seasonal Affective Disorder (SAD) can be blurry, leaving many wondering if their winter funk is a passing phase or something more serious. Let’s explore the difference between the common winter blues and Seasonal Affective Disorder. We will shed light on the signs, symptoms, and strategies to navigate these seasonal shifts in mental well-being.
Is it Just the Winter Blues or SAD?
The cold weather and gloomy sky can bring a temporary mood shift to many people. The winter blues can leave you feeling lethargic or down. That feeling might lead you to cancel a visit to your friend’s home and spend the day on the couch in front of the TV. The sense of depression lifts in a day or two, and you’re back to your old self.
Seasonal Affective Disorder (SAD), on the other hand, is different. This is a behavioral pattern when the affected individual loses interest in activities and withdraws from social interactions. Symptoms of SAD tend to clear up in the spring without the need for medical intervention.
Keep reading to learn more about the differences between the winter blues and SAD and what you can do to change your mental state.
Winter Blues
The winter blues, often called seasonal blues or winter slump, is a temporary and mild decline in mood and energy levels for some people during the colder months. You may have these feelings but are still able to function normally.
The winter blues are thought to be linked to the reduction in sunlight exposure, which can affect the body’s internal clock and disrupt hormonal balances—serotonin and melatonin in particular.
Symptoms of the Winter Blues
Winter blues symptoms may include:
- A general sense of lethargy
- Increased fatigue
- Changes in sleep patterns
- Loss of interest
- A subtle shift in mood towards feeling down or less motivated
It’s essential to recognize that the winter blues are typically transient. They often improve as the days lengthen and sunlight exposure increases during the spring and summer. However, for some individuals, these symptoms may escalate into a more severe condition – Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder (SAD)
SAD is a type of depression linked to changes in seasons, particularly the winter. Seasonal depression is more common in people living in the northern hemisphere. This disorder is identified as a major depressive disorder with seasonal patterns.
People who experience the onset of SAD find it starts sometime in the autumn and lasts through the winter until the spring arrives.
SAD Symptoms
According to the American Psychiatric Association, people suffering from SAD will experience the following symptoms of seasonal affective disorder:
- Persistent low mood and feeling sad
- A disinterest in everyday activities that would usually bring them joy
- A change in appetite that veers towards eating more junk food
- Weight gain
- Changes in sleeping patterns. Your body’s internal clock may contribute to sleeping more than you should. The disruption of the circadian rhythm may decrease total sleep time.
- A drop in energy levels despite getting plenty of sleep
- Brain fog reduces critical thinking and decision-making
- Feelings of worthlessness
- Suicidal thoughts
Additional Information: Recognizing Seasonal Affective Disorder
Treatment for Seasonal Affective Disorder
Sometimes, treatment for SAD includes Vitamin D3 supplementation and light therapy. Other ways to treat SAD may include medication and cognitive behavioral therapy.
Since SAD tends to have a predictable pattern, people predisposed to developing SAD should be proactive about it. Seek help from a mental health counselor and take proactive steps to get through this challenging time.
If you’re prone to developing SAD, use the following tips to make it easier on yourself.
- Walk 30 minutes daily: This strategy gives you fresh air, a change of scenery, and some much-needed exercise.
- Add vitamin D3 to your supplement schedule or eat foods fortified with D3
- Plan activities with friends or family: live up to your commitment to see them.
- Be more social: leave the house as often as possible.
- Light Box: Light box therapy stimulates the sunlight that is missing during the darker winter months.
- Find a support network: Know who you can rely on in your inner circle to discuss your feelings. Or talk with a mental health counselor and discuss your emotions with them.
If you are suffering from winter depression, understanding your response to the shift in weather is critical. You can overcome SAD and beat the winter blues without damaging your mental health.
Blue Sky Counseling – Mental Health Counseling Omaha, NE
I, Carly Spring, M.S., LIMHP, LADC, CPC, offer my specialized expertise to assist in the healing process to anyone who may be experiencing and suffering from a vast spectrum of mental health issues. Such mental health issues include behavioral problems, anxiety, depression, grief, loss, trauma, addiction issues, and life transitions. I believe strongly in applying a holistic perspective addressing your whole person not just the bits and pieces of you. Contact us with any questions or to talk with a mental health counselor in Omaha today.
