Psychology Today

Up to 3% of the North American population experiences a severe form of winter blues, known as “Seasonal Affective Disorder” or SAD. SAD is different from the winter blues in that it is more persistent and interferes with day-to-day functioning. People with SAD can also develop suicidal thoughts, which are never a part of normal winter blues. Like other forms of depression, SAD can be treated with antidepressant medications. Light therapy and talk therapy can also be helpful and are often used in combination with medications (Rohan, 2015; Avery, 2019).

We don’t know exactly what causes seasonal mood changes. People with SAD have abnormalities in their circadian rhythms (our “internal clocks”) which may make it more difficult for them to adjust to shorter days. They also respond to light differently and have less responsive pupils and retinas (the light-sensing parts of our eyes) than people without SAD. Like people with other types of depression, those with SAD also have changes in levels of neurotransmitters associated with mood, including serotonin and dopamine (Roecklein, 2013; Avery, 2019).

Whether you have SAD or a mild case of the winter blues, there are some simple changes you can make to feel better faster.

1. Practice good sleep hygiene. This can include limiting caffeine and alcohol, keeping a consistent sleep routine, and setting up a good sleep environment (No TVs, phones, or other screens in bed).

2. Spend some extra time outdoors, even if it is cold or cloudy outside. The fresh air, change of scenery, and exposure to natural light can help boost your mood.

3. Get at least 30 minutes of exercise most days of the week. Anything that gets your heart rate up will help boost your mood.

4. Increase the amount of artificial light in your home or office. Even though it isn’t quite the same as natural light, the increased brightness alone can help your mood.

5. Eat a healthy diet. Prioritize getting lots of vitamins and nutrients with fruits, veggies, and healthy fats (like avocados, nuts, etc).

Ultimately, if your winter blues begin to impact your life or don’t get better with these changes, see your doctor! There is a lot we can do to help you feel better.