feeling the winter blues: let’s talk about seasonal affective disorder

Truth be told, winter can be a pretty tough season to get through. When the sun sets by mid-afternoon and temperatures plunge, it’s quite natural to feel like hibernating until the spring. Plenty of animals do this already!  

If you find yourself dragging through the colder months, you’re not alone — welcome to the club of people dealing with the winter blues! But for some, these feelings go a bit deeper. So let’s discuss Seasonal Affective Disorder (SAD), why it happens, and how to cope if you’re one of those who struggles with it. 

so, what exactly Is SAD? 

Seasonal Affective Disorder (or SAD, as it’s so fittingly often called) is a type of depression that’s linked to the changing seasons. For most sufferers, it hits hardest in the autumn and winter months. Think of it as your brain’s frustrating response to less sunlight and colder weather. It’s estimated that up to 1.6 million people in the UK have SAD (1), with even more experiencing a milder version of it, known as the “winter blues.” 

Unlike the usual holiday stress or the mild slump we might feel when it’s a cold, grey day outside, SAD can really impact your everyday life. You might feel constantly tired, notice your motivation tanking, and feel more irritable than usual. It’s not just you being “in a mood” — it’s a real-life, treatable condition. 

why do we get SAD? 

SAD happens because of a few things going on in our bodies and brains. And it’s all tied to how we respond to light (or the lack of it). Here’s the scoop: 

1. Less sunlight = less serotonin: Our brains make this feel-good chemical called serotonin. Sunlight helps keep our serotonin levels up, and with less of it during the winter, it can drop, impacting our mood. 

1. Our sleep-wake cycle gets messed up: Winter is known for having shorter days and long nights. This messes with our body’s internal clock (aka our circadian rhythm). It’s like our bodies don’t know when to be awake or asleep, leading to a sluggish feeling all day. 

1. Melatonin goes haywire: Melatonin is a hormone that regulates sleep, and winter darkness can increase its production, making us feel more tired or groggy during the day. 

winter blues vs. SAD: is there a difference? 

Yes! The “winter blues” are pretty common and don’t usually stop you from going about your day-to-day life. You might feel a little sluggish or down, but you’re still able to function. Seasonal Affective Disorder, on the other hand, is a more intense, clinical type of depression. People with SAD might struggle with concentration, find themselves sleeping too much, and even experience feelings of hopelessness (2). 

If the symptoms are intense enough to interfere with your work, relationships, or overall well-being, it’s worth checking in with a doctor or therapist who can help. 

coping with SAD: tips and tricks to try 

Alright, now let’s get to the good stuff. Here are some tried-and-true ways to combat SAD and make winter a little easier to handle. 

1. Soak up some natural light: Even though the sun is MIA most of the day, try to spend time outdoors whenever it’s out. Take a morning walk or at least sit by a window for a bit. Natural light helps, even if it’s cloudy. 
2. Light therapy lamps: This might sound a little sci-fi, but light therapy lamps may just be the lifesaver you’ve been looking for. These special lamps mimic sunlight, which can boost your mood and help regulate your sleep cycle. Just 20-30 minutes in front of one of these each morning can work wonders. 
3. Stay active: We understand it’s tempting to hibernate, but getting moving can really help boost your mood. Exercise releases endorphins, the body’s natural mood lifters. You don’t have to start training for a marathon or anything quite so strenuous — try a yoga session, a brisk walk, or even a dance party in your living room. 
4. Watch your diet: Comfort food is a winter go-to, but a diet full of carbs and sugars can actually leave you feeling more sluggish. Try incorporating more omega-3 rich foods (think salmon, walnuts, and flaxseed) and leafy greens, which are known to support brain health and can positively affect your mood. 
5. Stay social: Winter can be isolating, especially once all the Christmas hustle and bustle is over. Try to keep a regular connection with friends or family, even if it’s just a quick call or a Zoom catch-up. Having something to look forward to can lift your spirits. 
6. Practice good sleep habits: Aim to stick to a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock and can improve your mood. 
7. Consider talking to a professional: If the winter months are really taking a toll, don’t hesitate to reach out for professional support. Your GP is equipped to help you find strategies to manage SAD, and sometimes, they may suggest medication as an option if it feels right for you. 

look ahead: winter won’t last forever 

Remember, SAD is a seasonal thing. As winter slowly transitions to spring, symptoms often improve, and you start feeling like yourself again. Until then, be gentle with yourself. It’s okay to need extra time for rest and self-care. 

So, if winter has you down, know that you’re in good company, and there are plenty of ways to beat the winter blues. Hang in there — the days will soon be (slowly) getting longer! Until next time, eve sleep.