How to Battle Seasonal Affective Disorder (SAD) This Winter Season

By Erica Lamberg, Fox News

Published Oct. 21, 2023, 5:06 p.m. ET

Less sunlight, colder days, longer nights, and reduced time outdoors can have a significant impact on your mental well-being, according to experts. As we enter the later months of the year and embrace fall and winter, many Americans experience changes in their mood, a common occurrence. Health professionals have shed light on why this happens, as well as how to manage the changes in our psychological, emotional, and physiological health to improve symptoms and mood.

Understanding the Winter Blues

The winter blues, also known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs during the fall and winter seasons when there is limited exposure to natural sunlight, explains Dr. Ryan Sultan, a researcher and teaching psychiatrist at Columbia University in New York City. “It is a recognized mental health condition characterized by seasonal mood and behavioral changes,” he said. While many people experience mild mood changes during winter, SAD represents a more severe and clinically significant form of this condition, emphasizes Dr. Sultan.

Potential Causes

Dr. Sultan explains that the exact cause of the winter blues is not fully understood, but several factors are believed to contribute to its development. One primary factor is reduced exposure to sunlight during the fall and winter months. Seasonal Affective Disorder occurs when there is limited exposure to natural sunlight, disrupting circadian rhythms and affecting the production of mood-regulating neurotransmitters like serotonin and melatonin. Genetic factors, imbalances in certain brain chemicals, and changes in melatonin and serotonin levels have also been associated with SAD.

Symptoms to Watch For

The symptoms of the winter blues or Seasonal Affective Disorder can vary in severity, but according to Dr. Sultan, they typically include persistent feelings of sadness, hopelessness, or anxiety, low energy and increased fatigue, increased need for sleep and difficulty waking up in the morning, cravings for carbohydrates and weight gain, difficulty concentrating and making decisions, social withdrawal and reduced interest in activities, and irritability and heightened sensitivity to rejection. It’s important to note that these symptoms usually occur in late fall or early winter and improve in the spring when daylight hours increase.

Tips for Boosting Your Mood

Dr. Brandon Santan, a therapist with Thrivepoint Counseling in Chattanooga, Tennessee, outlines strategies and approaches for managing the winter blues and boosting your mood:

• Use light therapy: Consider using a light therapy box that emits bright, full-spectrum light to mimic natural sunlight. Regular exposure to this light can help alleviate some of the symptoms associated with the winter blues and SAD.
• Get exercise: Engaging in regular physical activity, even indoors, can improve mood and energy levels. Try indoor activities like yoga, dancing, or using exercise equipment.
• Stick to a sleep schedule: Maintain a consistent sleep routine by going to bed and waking up at the same times each day. Adequate and high-quality sleep can have a positive impact on mood.
• Watch your diet: Consume a well-balanced diet focused on whole, nutritious foods. Be mindful of sugar and carbohydrate intake, as they can lead to energy crashes. Incorporate mood-boosting omega-3 fatty acids found in fatty fish like salmon.
• Stay social: Stay connected with friends and loved ones. Engage in activities with others, even if it means doing so virtually.
• Set goals and establish structure: Establish achievable daily goals and maintain a routine. This can provide a sense of purpose and accomplishment.
• Practice mindfulness and relaxation: Try mindfulness meditation or relaxation techniques to manage stress and anxiety, which can improve mood and mental well-being.
• Spend time outdoors: Whenever possible, spend time outdoors during daylight hours, as even on overcast days, exposure to natural light can be beneficial.
• Practice gratitude: Keep a gratitude journal to focus on the positive aspects of life and cultivate a more optimistic outlook.
• Engage in self-care: Engage in practices that you enjoy, such as reading, taking warm baths, or pampering yourself in other ways.

By implementing these strategies, individuals can effectively manage and alleviate symptoms of Seasonal Affective Disorder, helping them embrace winter with a more positive mindset and improved mental well-being.