As fall turns into winter, it brings colder temperatures and less sunlight. For some people, these changes trigger a type of depression that saps them of their energy and disrupts their normal lives. Amanda Ogdahl, M.S. LPCC, a behavioral health specialist at Perham Health Clinic, explains the difference between seasonal affective disorder (SAD) and the winter blues.

What Is Seasonal Affective Disorder?

SAD is a form of depression linked to changes in the seasons and is a real thing. People affected by SAD will tend to get it every year.

The reduced sunlight in fall and winter impacts the body’s internal clock, serotonin levels, and melatonin production, all of which can affect mood and energy.

People affected by SAD feel a lack of energy and can feel more irritable and moodier. While often misunderstood as “just winter blues,” SAD is a more severe and persistent depression that requires awareness and, in some cases, professional intervention.

When Does SAD Occur?

Typically, it begins in the fall as daylight hours decrease and peaks during winter, lifting during spring and summer as the days get longer. People who suffer from this can feel it coming—it creates anxiety knowing what’s ahead.

SAD vs. Winter Blues

While seasonal affective disorder (SAD) and winter blues share similarities, they differ in severity and duration. Winter blues might last a few days, but people can still do everyday activities. SAD is more consistent and prolonged, lasts weeks, and disrupts daily life. People with SAD can lose interest in doing anything, may have trouble sleeping or sleep too much, and may feel hopeless or suicidal.

Causes of SAD

While the exact causes of SAD remain unclear, there are several contributing factors:

• Reduction in sunlight: Reduced sunlight levels can disrupt the body’s biological clock, leading to sleep patterns and mood changes.
• Serotonin levels: This neurotransmitter regulates mood and may decrease in response to reduced sunlight.
• Melatonin changes: Melatonin levels change with the season, impacting sleep patterns and mood.
• Environmental and behavioral factors: Shorter days and colder temperatures reduce outdoor activities and social interactions, further contributing to feelings of isolation and fatigue.

Symptoms of SAD

SAD goes beyond the occasional “winter blues.” Common symptoms include:

• Persistent low energy
• Loss of interest in activities once enjoyed
• Changes in appetite (e.g., craving carbohydrates)
• Oversleeping or difficulty sleeping
• Feelings of hopelessness or worthlessness
• Difficulty concentrating
• Increased irritability
• Suicidal thoughts (in severe cases)

I tell my patients, ‘Most of us are affected by the lack of sunlight. If you’re feeling down for a day or two but still able to do your normal routine, that’s the winter blues. If you’re feeling down for a week or two and losing motivation, that’s when it might be more than just the winter blues.’

When to Seek Help

Seek help if symptoms persist for over a week or two and interfere with daily life. Warning signs include:

• Prolonged lack of motivation
• Withdrawal from social activities
• Significant changes in sleep and eating habits
• Feelings of hopelessness or thoughts of self-harm

Coping Strategies and Treatments

Several coping mechanisms and treatments can alleviate the symptoms of SAD:

Lifestyle Changes

• Light therapy: Special lamps or alarm clocks mimic natural sunlight, helping regulate mood and sleep cycles. There are so many choices, so do research to see what type would be best for you.
• Vitamin D supplements: Taking vitamin D can compensate for reduced sunlight exposure.
• Exercise: Regular physical activity improves mood and energy levels.
• Fresh air: Sometimes, just breathing fresh, cold air can help.
• Balanced diet: Eating a balanced diet can help.
• Social interaction: Continuing social activities is critical. Isolation can worsen symptoms. Call people. Get out of the house.

Professional Help

• Therapy can be super effective at helping people get through seasonal stress. Short-term therapy during the fall and winter months can provide coping strategies and can be as short as one session. Sometimes, all people need is to talk to someone.
• Medication: For severe cases, medication may help. However, starting and stopping medication for a short-term condition like SAD can be complicated.

Final Thoughts

Understanding and addressing SAD is crucial for those affected. Knowing what’s coming and having coping strategies in place can make a big difference.

If you suspect you or someone you know is struggling with SAD, don’t hesitate to seek professional guidance. With the right tools and support, managing symptoms and enjoying the colder months is possible.