How to deal with seasonal depression

When the days grow shorter and colder, you might notice a shift in your mood and energy. Many people experience the "winter blues" as the seasons change. But when those feelings deepen or refuse to fade, it could point to something more serious — seasonal depression, also known as seasonal affective disorder (SAD).

Learning how to deal with seasonal depression begins with recognizing the difference between the general "winter blues," SAD and major depressive disorder.

What is seasonal affective disorder (SAD)?

Seasonal affective disorder (SAD) is a type of depression that occurs in sync with seasonal changes. In the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) — the standard reference for mental health professionals — it's classified as major depressive disorder with seasonal pattern.

SAD comes in two forms:

• Winter-pattern SAD: The more common type, occurring during the fall and winter months
• Summer-pattern SAD: A less frequent variation, emerging in the spring and summer

Who develops SAD?

SAD affects about 5% of adults in the U.S., but the likelihood depends on factors such as age, location and sex. Most people with SAD experience symptoms for four to five months each year, and while it's most common in the fall and winter, it can occur during any season.

SAD doesn't discriminate by age but often starts between 18 and 30. It's more common in women and in those living far from the equator, where shorter days and reduced sunlight are more pronounced.

What are the symptoms of SAD?

"Winter blues" isn't an official diagnosis. It's a casual term for mild sadness or a drop in motivation during the colder months. Unlike seasonal affective disorder or major depressive disorder, winter blues are less intense and often improve with small lifestyle changes.

MDD, also called clinical depression, affects nearly 21 million U.S. adults each year. SAD is a form of MDD with seasonal patterns and the symptoms can overlap. These may include:

• Changes in appetite, leading to weight gain or weight loss
• Persistent feelings of guilt or worthlessness
• Constant fatigue or lack of energy
• A loss of interest in activities that used to bring joy
• A lingering low or depressed mood
• Trouble concentrating or making decisions
• Slowed speech, movements or impaired cognitive ability
• Sleep disturbances (either sleeping too much or too little)
• Thoughts of death or suicide

How does SAD affect physical and mental health?

Seasonal depression has many of the same symptoms as MDD, such as feelings of sadness and changes in appetite and sleep patterns. With SAD, you may feel fatigued even after getting adequate sleep, which can lead to less physical activity. However, sleeping too much can also disrupt daily routines or cause cravings for snacks and foods high in carbohydrates. Poor sleep can weaken the immune system, leaving you susceptible to illness and infection.

SAD can also affect decision-making and concentration. You may find it harder to get things done during the day. Students may miss deadlines or struggle to absorb information, while professionals may find it difficult to meet expectations or deliver results at work. Seasonal depression can also cause social isolation, which makes it harder to get support. SAD can make existing anxiety or depression worse if left untreated and repeated instances of untreated SAD can make it difficult to manage future depressive episodes.

How is SAD treated?

There is no one-size-fits-all solution for treating seasonal depression, but there are several proven treatments that may help. Many people benefit from combining different approaches to manage their symptoms. Here are some options to consider:

• Light therapy: Also called phototherapy, this method involves sitting near a light box for about 30 minutes each morning. Light boxes are about 20 times brighter than regular indoor lights and filter out harmful UV rays. This treatment helps compensate for the lack of natural sunlight during darker months, which can improve mood and energy levels.
• Medication: Antidepressants can be an effective way to treat SAD, either on their own or alongside therapy. These medications work by adjusting how the brain processes certain chemicals related to mood. Since they can take a few weeks to work, it's important to stay consistent and talk to your doctor before making changes. If one medication isn't effective, your doctor can help you find another option.
• Mindfulness: Practices like deep breathing, gratitude exercises and meditation can ease SAD symptoms. Winter can make it harder to stay mindful, so it's helpful to build these habits early and carry them through the colder months.
• Psychotherapy: Talk therapy, especially cognitive behavioral therapy (CBT), can help you manage SAD by addressing negative thought patterns and developing healthier habits. A therapist can provide tools tailored to your needs, making it easier to navigate seasonal changes.
• Vitamin D: Many people with winter-pattern SAD have lower levels of vitamin D due to reduced sunlight. Supplements might help but the evidence is mixed. Speak with your doctor before starting a vitamin D regimen to see if it's right for you.

SAD may feel like a heavy burden but there are steps you can take to regain control. Learning how SAD affects your mind and body is the first step toward relief. By exploring treatments and making small changes, you can find a routine that works for you. If symptoms persist or worsen, reach out to your healthcare provider for personalized advice.

Find information about mental health resources from our larger health network, HCA Healthcare.