If you struggle with the colder temperatures and shorter days of winter, you’re not alone—only 10 percent of people in the United States claimed it as their favorite season in a government survey (and those people tended to live in states with mild winters, such as Florida and Hawaii).
While it’s normal to miss warmer months, take note if you start to experience mood symptoms tied to the weather. If you find that you’re feeling depressed each year as winter starts, only to feel better when spring rolls around, you may have seasonal affective disorder, or SAD.
UNC Health psychiatrist Megan Pruette, MD, explains what you need to know about the condition.
What is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression that can happen any time the seasons change—winter or summer—but is more common when days become shorter in the winter. When it becomes darker earlier, our bodies release more melatonin, the hormone that makes us ready to sleep. It’s likely this increase in melatonin that impacts your energy and activity level.
“The main symptoms are losing energy and motivation and isolating from family and friends,” Dr. Pruette says.
You may experience other symptoms of depression, such as persistent sadness, hopelessness, irritability and guilt. You may feel more tired or sleepy and eat differently, reaching for foods with more carbohydrates than you’d normally choose.
Dr. Pruette says symptoms of SAD are typically less intense or extreme than symptoms of a major depressive disorder that affects you year-round, so it may take a few years to realize that you’re affected by the changing seasons.
“The first year, you might just think that particular winter or holiday was hard, but when it happens again, you may start to notice the pattern that you’re down every winter,” Dr. Pruette says. “Some people are more affected by that changing cycle of sunlight than others.”
Where you live can also affect your susceptibility to SAD. If you live close the equator, there is not as much fluctuation in sunlight when the seasons change, but people who live far north or south of the equator see bigger changes, meaning that you may be more likely to experience SAD in Maine than in Florida.
Coping with Seasonal Affective Disorder
Dr. Pruette says many people with SAD feel better with light therapy. With this option, you sit in front of a light box for 30 minutes a day.
“It exposes you to the light that you’re missing out on,” Dr. Pruette says. “You can buy a light box off Amazon, but it is important to remember that light boxes aren’t regulated by the FDA, so there’s not a specific one that I recommend or that’s been proven to be effective. Still, many patients report that they’re helpful.”
Research indicates that you should look for a light box that offers 10,000 lux, which is a measure of the intensity of light the device puts out. Follow the instructions on your specific light box to know how long it should be used and how close you should be to the light.
“You should try it daily for two weeks and see if there’s an effect,” Dr. Pruette says. “You should have more energy and motivation, but it’s not a magic pill—it’s not something you take and your whole life will be better.”
If a light box makes you feel better, you’ll know to use it proactively next year, before symptoms start. If your symptoms don’t improve, you should talk to your primary care provider about medication for depression or pursuing therapy.
If you’re aware that you tend to feel sad when seasons change, there are other steps you can take to cope. If you know you have a tendency to withdraw in the winter, be proactive about scheduling opportunities for self-care, such as a favorite exercise class, and making plans with friends and family so you have a reason to get out of the house.
Also, look for opportunities to see the sun when it’s out.
“As much as you can, get exposure to natural light,” Dr. Pruette says. “Take your lunch outside, or take an hour in your workday to get outside if that’s possible. It helps.”
If you don’t get much exposure to sun during the winter, ask your doctor if you should take a vitamin D supplement. A deficiency can affect your mood.
Winter Can Be Tough for Mental Health
It’s important to be aware that not all sadness during the winter months is SAD, Dr. Pruette says.
“A lot of people get down when it’s darker for multiple reasons,” she says. “During the holidays, you might miss your family, or your family situation might be difficult. Students may be dealing with exams. There are a lot of things to be stressed about or sad about that don’t have to do with light exposure.”
If using a light box doesn’t help, or if your usual attempts at self-care aren’t making you feel better, talk to your doctor or a loved one, and consider whether you’d benefit from therapy.
“Maybe you’ve lost a loved one, and it’s your first Christmas without them, or your family is not able to get together this year,” Dr. Pruette says. “If you’re not feeling your best, and you’re thinking those feelings have to do with the lack of sunlight, you’re missing the opportunity to attend to those feelings of loss and conflict.”
Whether it’s SAD or something else, Dr. Pruette says this a time of year to be gentle with yourself.
“We can’t always be our best and most productive self,” she says. “When you’re depressed, you’re more likely to beat yourself up about that and feel guilty. Give yourself grace when things aren’t going well. Notice your feelings and notice the things you can do to take care of yourself, the things that will make you feel better.”
If you’re struggling with your mood or feelings of depression, talk to your doctor. If you need a doctor, find one near you.