Winter and Mental Health

Have you ever noticed your mood and energy levels drop as the months get colder and the days grow shorter? If so, you are not alone. The time change from Daylight Savings Time (DST), less daylight, cold temperatures or bad weather leading to cancelled social plans, or a busy holiday season among other factors can all contribute to this phenomenon.A common experience during this time is the experience of Seasonal Affective Disorder (SAD). In the DSM, this is known as Major Depressive Disorder (MDD) with seasonal pattern. If you are experiencing depressive symptoms and these symptoms appear either new or cyclically during the winter months, you may be experiencing MDD with seasonal pattern, otherwise known as SAD.

What is Winter Depression?

SAD may include feelings of depression (sadness, hopelessness, or tearfulness that are not related to bereavement or loss), sleeping too much or too little, weight loss or gain without attempting to, loss of interest in daily activities, fatigue, feelings of worthlessness, difficulty concentrating, or thoughts of death. When these symptoms start and recur in the fall and winter on a yearly basis, you may be experiencing SAD.

Holiday stress from Halloween, Thanksgiving, Christmas, New Years’, or other winter celebrations may contribute to or amplify these depressive feelings, especially when you’re experiencing sadness or hopelessness while others are busy feeling joy. Clinical MDD with seasonal pattern is different from the “winter blues” in that it includes regular re-occurrence on a yearly basis at the same time of year, it causes clinically significant distress in your social or work life, and you are experiencing 5 or more of the above symptoms, 2 of which must include depressed mood or loss of interest in daily activities. The winter blues may include a few of these symptoms that do not meet the clinical threshold, or fatigue or feelings of sadness that feel within a normal range that do not cause distress.

What Are the Causes and Factors of Winter Depression

Among the many factors that contribute to winter depression, some of the biggest ones include:

Reduced sunlight exposure during the fall and winter can disrupt circadian rhythms which affects your hormones.
Lower levels of the hormone serotonin can decrease your ability to regulate your moods.
Increased levels of melatonin from less light exposure can lead to fatigue and changes in sleep cycles.
Environmental and lifestyle factors may contribute as well, such as cold weather affecting or cancelling plans, spending reduced time outside, social withdrawal, reduced movement or exercise, and changes in eating patterns around the holidays.

Common Symptoms of Winter Depression

If you recognize these symptoms popping up each winter, you’re like many. It’s very common for people to experience shifts in mood, energy, and motivation, all of these can signal seasonal depression or SAD.

Persistent low mood and irritability.
Feelings of sadness or hopelessness.
Loss of interest in hobbies or social activities.
Sleep disturbances (too much or too little).
Daily fatigue.
Weight loss or gain without trying to change your weight.
Difficulty concentrating and low motivation.
Feelings of worthlessness or thoughts of death.

Who is Most at Risk?

While anyone can feel the effects of shorter days, some groups of people are more likely to develop SAD due to lifestyle, geography, or personal health history.

Individuals with a history of depression or mood disorders.
People living in northern climates or in the part of each time zone with the least light and limited daylight hours.
Women, who are estimated to be diagnosed with SAD at a rate of as much as 4 times men.
Younger adults and college-aged individuals.
People with seasonal work schedules or work overnight shifts regularly.

Coping Strategies and Seasonal Affective Disorder Treatments

If these symptoms sound familiar, the good news is there are effective ways to cope and manage. For many, simple adjustments and treatments can make a real difference during the darker months.

Light therapy (using a lightbox to simulate daylight exposure in the morning).
Maintaining regular exercise and movement routines.
Prioritizing sleep hygiene and consistent schedules.
Nutritional approaches including eating a balanced diet high in fiber.
Reaching out for counseling support using individual therapy, group therapy, or crisis hotlines as needed.

If you, or your family and friends are concerned for your wellbeing and your depressive symptoms become overwhelming or are causing distress, it may help to reach out for professional treatment. A mental health professional can use evidence-based treatment for depression to help you on your journey to alleviate symptoms. It is especially important to reach out if your depression includes suicidal ideation. Reach out to a counselor or to a crisis hotline like 988 if you are experiencing thoughts of death or wanting to end your life.

Lifestyle Adjustments for Prevention

Along with building social routines and spending time outdoors, try cutting down on screen time before bed and during the day to help support a steady sleep schedule. Keep up with movement by heading outside when you can or moving your exercise indoors if it’s cold—every bit of activity helps your mood. Most importantly, make time for mindfulness and relaxation activities, like deep breathing, yoga, or guided meditation, to help ease the stress of winter. You’re also welcome to join us for a yoga class at our Wellness Studio or check out our at-home mindfulness exercises to keep your mental health strong in every season.

Overcoming Winter Depression

SAD or Major Depressive Disorder with seasonal pattern is important to recognize as a legitimate mental health concern. It’s okay to reach out to a mental health professional for help if you relate to the experiences described in this article. It’s important to monitor your mental well-being all year, but especially during colder, darker months where SAD is a risk. If you or a loved one is experiencing MDD with seasonal pattern, share resources like this article, talk to friends or loved ones, and seek professional help if symptoms persist. Remember, your mental health is worth it.