"For many years, I’ve experienced a rather severe case of “winter blues.” Depressive symptoms set in when the shorter days, lack of sunlight, and miserable temperatures leave me feeling like I can’t bear the thought of leaving my house. And since it’s dark by the end of the workday, I lose all motivation to keep up with regular routines, further damaging my mood and energy. But “winter blues” is not just a case of cabin fever, and it’s a lot more common than you may realize.
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Seasonal depression reefers to mood shifts in response to the changing seasons, especially during fall and winter. This may look like increased lethargy, irritability, or anxiety when it’s colder and darker outside. Around 5 percent of adults in the U.S. experience Seasonal Affective Disorder (SAD), a clinical condition with more severe symptoms. Going into this winter, I asked the experts what to do to help with symptoms so we can be prepared and make the most of the season. Consider this your complete guide to seasonal depression: how to recognize it and how to cope.
What is Seasonal Depression?
What causes it?
Seasonal depression is connected to a biochemical imbalance that occurs in the brain due to shorter daytime hours and less sunlight. This can cause a circadian rhythm shift during the change in seasons. “The main contributor to seasonal depression is a lack of exposure to natural light,” explained psychotherapist Madeline Lucas, LCSW. “This can impact our mood and contribute to depression because the lack of natural light disrupts our biological clock, otherwise known as our circadian rhythm, which runs on a 24-hour schedule. The lack of natural light in winter can throw off this clock.”
Who is affected by it?
While anyone can experience seasonal depression or SAD, some studies have found it is most commonly experienced by women, teenagers, and people who have previously experienced depression or bipolar disorder symptoms. A study published in Depression Research and Treatment noted that women are four times more likely to be diagnosed with SAD, and it most often occurs in those between 18-30 years old. According to Mayo Clinic, symptoms of depression might be worse during the winter months if you have been previously diagnosed with depression or bipolar disorder.
How Can You Tell If You Might Be Experiencing Seasonal Depression?
Since it’s a form of depression that comes in a seasonal pattern, many of the symptoms are the same as non-seasonal depression (like feeling hopeless or worthless, losing interest in activities you’ve liked in the past, appetite or weight fluctuations, and struggles with concentration) that appear in the fall or early winter and subside in the spring and summer. Lucas cited other symptoms like social withdrawal, fatigue, change in sleep patterns, change in appetite, persistent sadness, difficulty concentrating, muscle tension or pain, and more. “These symptoms can show up across a spectrum, but if you are noticing these symptoms more frequently over a few weeks in a row, it may be worth looking into if you’re experiencing some seasonal depression,” she suggested. Always seek help as soon as you start feeling less energized, excited, or happy than usual, or if you know you typically experience changes in mood during winter months.
Tools to Help You Manage Seasonal Depression
Important Note: The first (and most important) step is to talk to your doctor and seek therapy to identify the most beneficial course of action for you. In many cases, doctors, therapists, and psychiatrists may decide medication or a certain kind of therapy is right for you. In addition to your personalized healthcare plan, I asked experts for tips and tricks to cope with seasonal depression symptoms:
Get to know what works for you
While some things can help with the body’s adjustment to the seasonal changes, the most important way to get through seasonal depression is to identify and prioritize what makes you feel your best, and then make sure to do those things often. “Coping is not one size fits all,” Lucas suggested. “At first, it can be a lot of trial and error. Maybe going for a run outside helps, or maybe you’re more of an organized-my-pantry kind of person when you need to self-soothe. Allow yourself to try different things out and see what feels supportive and in alignment with you.”
Does a nap make you feel restored or unproductive? Is going for a walk something that makes you feel energized or something you dread? Does reading a good book or making plans with friends feel more fulfilling? Pinpoint a few activities that provide comfort and boost your mood, then fit them into your schedule consistently.
Use light therapy
If sunshine is limited where you live from October until March, light therapy can help step in as an alternative. “Light therapy, also known as phototherapy, is an activity where you sit near a light box for exposure to bright light immediately after you wake up,” explained Amber Weiss, LMHC, a psychotherapist and founder of Transformative Mindset. “Light therapy can work by mimicking sunlight, therefore altering brain chemicals linked to feelings and mood.” If you are able to get sunlight exposure, try to get it during the day, especially first thing in the morning. Either way, sitting by a lamp that’s been specifically designed to help with SAD or simply sitting within 3 feet of a 300-watt light bulb for 20 minutes can provide a similar warming effect. Click here for our editor’s favorite vitamin D lamp.
Create (and stick to) a regular schedule
When you’re feeling low, it can be hard to find the motivation to fill your calendar. “The best thing you can do is something or anything,” said Maddy Ellberger, LCSW, a psychologist and the founder of Downtown Behavioral Wellness, on The Everygirl Podcast. “Activate yourself. Perhaps what you need to do is sit down with your therapist and make a schedule that you’re going to stick to.” A full schedule of things to look forward to can help your mood and energy levels, but the key is to fill your schedule with things you look forward to. For example, make plans with a friend who always makes you laugh and sign up for workout classes like yoga or dance that will make you feel good instead of the HIIT series you’ll dread.
Maintain good sleep hygiene
Since seasonal depression can be caused by a disruption to your internal clock, do what you can to balance it by keeping optimal sleep habits. Establish a wind-down routine, go to bed and wake up at approximately the same time every day, avoid caffeine after 3 p.m. and heavy meals and alcohol close to bedtime, limit blue light screen time at night, and keep your sleeping environment quiet. Even though you may be tempted to sleep in, nap, or go to bed early during the sun-deprived months, try sticking to a regular sleep routine (as long as you’re getting around eight to nine hours) to keep your body (and mood) regulated.
Swap your coffee for lower caffeine substitutes
Your coffee habit that you depend on as a morning or afternoon pick-me-up may be doing more harm than good. While coffee has its perks, about 15 to 30 minutes after coffee intake, many people experience a caffeine crash. Caffeine consumption overtime has been shown to deplete serotonin, the neurotransmitter most closely associated with depression, and consuming too much caffeine can also reduce the body’s ability to stabilize cortisol and melatonin levels, which in turn can create chronic stress and prevent quality sleep. Instead of your typical coffee or going for a second cup, try alternatives like matcha, black tea, and mushroom coffee—you’ll get an energy boost without the subsequent dip you don’t want.
Supplement with vitamin D
Since we mainly get vitamin D levels from sunlight, a lack of sunlight can lead to low vitamin D levels, impacting mood, fatigue, and more symptoms of seasonal depression. The good news is you can build up your vitamin D stores through food and supplements. Fatty fish (like wild-caught salmon), egg yolks, and mushrooms are rich sources of vitamin D, and vitamin D supplements can be used to help treat and prevent vitamin D deficiency. Most people should not consume more than 4000 IU of vitamin D daily (unless under the care of a healthcare provider), so it’s best to ask your doctor whether or not vitamin D supplementation would be the right treatment for you before trying it out for yourself.
Get moving
Just like any other symptom, seasonal depression can be a sign that something’s off in the body. While the last thing you want to do is get out from under the covers, there’s no denying the endorphin rush you get from exercising. Physical activity has been proven to reduce stress and anxiety, so knock out some cozy cardio or a lazy girl workout (even 15-20 minutes of dancing to your favorite playlist can improve mood). Bonus points if you can embrace the cold and head out for a walk with friends or family to check off exercise, fresh air, and social connection—all of which can contribute to reducing the effects of seasonal depression. A healthy body means a healthy mind, and taking care of yourself can help your body adapt to changes in the season.
Schedule one small positive thing every day
You don’t have to (and shouldn’t!) set high expectations for yourself to ensure you have a successful season. In fact, giving yourself compassion and allowing yourself whatever you need are the best ways to cope with seasonal depressive symptoms. “Schedule one positive thing per day. It could be as small as, ‘I’m going to post a cute pic,'” Ellberger suggested on The Everygirl Podcast. “It can be going on a walk, making friends—it can literally be anything as long as you’re doing it for enjoyment and you’re being mindful.” Ask your body what it needs, prioritize whatever feels best for you, and give yourself grace to adjust goals, routines, and habits.
Experts Consulted
Madeline Lucas is a psychotherapist and an AASECT-certified sex therapist.
Amber Weiss is a psychotherapist and founder of Transformative Mindset.
Dr. Maddy Ellberger is a psychologist and the founder of Downtown Behavioral Wellness.
If you think you may be experiencing seasonal affective disorder, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member. If you are experiencing suicidal thoughts or actions, get help immediately.
National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
Crisis Text Line: text CONNECT to 741741
