Sometimes getting the winter blues can be more than just feeling a little low with the change of seasons. It can be a crippling and isolating experience that impacts your entire wellbeing. How do you know if what you’re experiencing is actually seasonal affective disorder? There are questionnaires to help you ascertain the severity of your winter blues. No matter how severe your symptoms are, there are tools and resources to help you come out of the winter funk.
What Is Seasonal Affective Disorder (SAD)?
SAD is a type of depression linked to changes in the seasons, most commonly in the winter months when there is less sunlight. The most difficult months for people with SAD in the United States tend to be January and February.
About 5% of adults in the U.S. are affected by SAD each year, with symptoms usually beginning in late fall and lasting through early spring, in sync with shorter daylight hours. Seasonal affective disorder is more than just the “winter blues”; symptoms tend to be overwhelming and can interfere with daily functioning.
There is a milder form of SAD known as subsyndromal SAD, or S-SAD, which is referred to in the literature as the “winter blues.” So even if you aren’t diagnosed with SAD, your winter blues are valid, real, and have a name.
Symptoms of Seasonal Affective Disorder
According to the DSM-5, people who experience SAD do so on an annual basis, with full remission during the warmer months for at least two consecutive years and no other explanation for their symptoms. Symptoms of SAD include low mood, loss of interest, feelings of emptiness and loneliness, low energy, difficulty concentrating, feelings of worthlessness, carbohydrate cravings with possible weight gain, oversleeping, and an increased risk of substance use.
There is also a form known as summer SAD, or reverse SAD, which often affects young adults and women. Summer SAD is associated with agitation, irritability, restlessness, sleep loss, decreased appetite, and low energy or lethargy, often related to heat.
Why Seasonal Affective Disorder Happens
Seasonal Affective Disorder (SAD) is driven by real biological and environmental changes. Shifts in daylight can significantly affect body chemistry. In the colder months, shorter days and less time outside can reduce serotonin production, since serotonin is stimulated when sunlight hits the retina of the eye. Lower serotonin levels are closely linked to low mood.
Sun exposure also affects vitamin D, which supports serotonin production. Shorter daylight hours, weaker sun intensity, more time indoors, and heavier clothing all contribute to lower vitamin D levels in winter. At the same time, reduced light exposure disrupts circadian rhythm and increases melatonin production, which often shows up as fatigue, sleepiness, and low motivation.
Summer SAD can happen too, just for different reasons. Longer daylight hours, heat, sleep disruption, changes in routine, and elevated stress can all negatively impact mood, especially in people who are sensitive to circadian rhythm shifts.
Genetics play a role as well. People with SAD often have difficulty regulating serotonin and melatonin, typically showing a drop in serotonin and an overproduction of melatonin during certain seasons. Genetic links to mood disorders, light sensitivity, and neurotransmitter regulation can increase susceptibility. Women are more likely to experience SAD, and risk is higher for those who are younger, live farther from the equator, or have a family history of depression, bipolar disorder, or SAD. Screening tools like the Seasonal Pattern Assessment Questionnaire are used to identify seasonal impacts on wellbeing and mood.
Ways to Cope With SAD
Light Therapy for Boosting Mood
Sunlight exposure, or lack thereof, is the strongest environmental factor associated with SAD. Getting outside without sunglasses on, especially in the morning sunlight, boosts serotonin production. Larger exposed areas of skin, like your arms and legs, produce the most vitamin D, though this can be challenging to achieve when it’s cold. You can test your vitamin D levels at your doctor’s office to determine whether supplementation is necessary.
Winter sunlight is best for combating SAD; however, light therapy can also be a powerful tool for managing symptoms. Full-spectrum or bright white light signals to your brain that it’s daytime, which supports serotonin production and helps regulate your circadian rhythm. Light boxes that deliver around 10,000 lux are recommended because they mimic natural daylight. Using one consistently in the morning for about 20–30 minutes can help reduce fatigue, improve mood, and make it easier to fall asleep at night. The key is timing and consistency. Early exposure works with your internal clock, while light therapy later in the day can disrupt sleep.
Lifestyle Changes to Reduce SAD Symptoms
Stacking small, supportive habits is key for reducing SAD symptoms. There are so many beneficial connections between exercise and mental health. Regular exercise naturally increases serotonin, regulates stress hormones, and improves sleep quality, all of which combat SAD symptoms.
Sun exposure to help symptoms cannot be emphasized enough. Even on cloudy, gray days, getting outside provides meaningful light input to your brain and helps reinforce your circadian rhythm. When you do find yourself outside, chances are that you’re engaging in some sort of physical activity as well, even if it’s just going for a walk, which is extremely beneficial. The health benefits of walking include getting fresh air and engaging with the world around you, moving lymph, improving cardiovascular health, joint mobility, and mental clarity, and increasing non-exercise activity thermogenesis. A short daily walk can make a real difference, especially when done earlier in the day.
Prioritizing getting enough sleep, eating nutrient-dense whole foods, and maintaining a steady daily routine can help stabilize mood and energy. Staying socially connected is just as important through volunteering, engaging group activities, and spending time with friends or family. Social connectivity can provide structure, purpose, and emotional support when isolation creeps in.
There is a powerful link between mindfulness and mental health that can positively impact SAD symptoms. Notably, Norman Rosenthal, the physician who first identified and named SAD, manages his symptoms through the regular practice of Transcendental Meditation.
When Professional Support May Be Needed
If you’ve tried to incorporate lifestyle changes without seeing significant improvement, consider seeking support from a therapist. A therapist can work with you to determine whether there is an underlying emotional issue at play. They might also recommend working with an SSRI to help alleviate symptoms. You can get lab work done with your doctor to assess your vitamin D levels and any other blood markers that may be impacting your mental and physical health.
Living Well With Seasonal Affective Disorder
Seasonal affective disorder is real. Try not to gaslight yourself or dismiss your symptoms. If you feel like SAD or S-SAD affects you seasonally, getting an official diagnosis from a therapist or medical professional can help reframe how you support yourself.
One of the most impactful lifestyle changes you can make is getting outside and moving your body. If you feel glued to the couch, it may take some intentional effort to get outside for a walk. Bundling up and walking outdoors every day during daylight hours can work wonders for energy and mood.
Exercise, eating nutrient-dense foods, spending time with friends, and prioritizing sleep are other lifestyle changes that can have a meaningful impact. If you need additional support, consider light box therapy, vitamin D supplementation, and possibly working with a psychiatrist, therapist, and/or doctor.
The winter blues have a system-wide impact and deserve to be addressed, so you can function well and, most importantly, feel happy.
Want to learn more about how to cope with your winter blues? Listen to episode 258 of the Stronger Than Your Boyfriend Podcast: Seasonal Affective Disorder.
