What Is Seasonal Affective Disorder and How to Manage It Through Winter

Around 5% of people in the United States experience seasonal affective disorder, making it a prevalent mental health condition that can last 40% of the year. As the seasons change, many people experience seasonal affective disorder, which changes their emotional states. They may feel lethargic or notice life feels like more of a struggle. 

To successfully navigate seasonal affective disorder, people need to understand what causes it and know some practical remedies. This article provides a basic introduction to seasonal affective disorder and lists essential solutions for alleviating symptoms. Please note that while this information is based on current research, it is not a personalized mental or physical health plan. Please consult a mental healthcare professional or a doctor if you want tailored treatment options. 

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a mental health condition that comes and goes as the seasons change. While most people experience SAD in the winter, about 10% of people with SAD experience it in summer. These types of SAD have different triggers. Since the winter months are right around the corner, this article will focus primarily on the causes and symptoms of winter SAD.

The winter version of SAD often comes about due to reduced exposure to sunlight. Vitamin D may also be relevant, although its exact relationship with seasonal affective disorder remains uncertain. When skin is exposed to ultraviolet B rays from sunlight, the body can produce vitamin D. Because daylight exposure and opportunities for spending time outdoors may decrease during winter, some people develop lower vitamin D levels. However, vitamin D deficiency hasn’t been established as a direct cause of SAD, and taking supplements hasn’t consistently been shown to treat the condition.

The shorter days also mess with some people’s circadian rhythms. Less sunlight means the body may overproduce melatonin, the natural chemical that induces drowsiness and sleep. People with SAD often feel more sluggish during the winter. 

In addition to chronic fatigue, SAD can cause low mood, feeling empty, or hopelessness. It may also cause anxiety and irritability. Most concerningly, SAD can prompt thoughts of suicide or self-harm. If you are experiencing suicidal or self-harm thoughts, please see a mental health professional or, if you’re in a mental health crisis, call 988 or look at this directory of emergency resources.

What Are the Symptoms of Seasonal Affective Disorder?

People experiencing winter SAD may notice persistent sadness, reduced interest in activities they normally enjoy, difficulty concentrating, and a general lack of motivation. Changes in sleeping and eating habits are also common. Some individuals sleep considerably more than usual, experience increased cravings for carbohydrates, or find themselves gaining weight during the colder months.

Other symptoms can include fatigue, irritability, feelings of worthlessness, and difficulty keeping up with responsibilities at home or work. In more severe cases, depression may involve thoughts of death, suicide, or self-harm. If you’re experiencing these thoughts, immediate support is available by calling or texting 988 in the United States. If you’re in immediate danger, contact emergency services.

How to Manage Seasonal Affective Disorder

Speak to a Mental Health Professional on Talkiatry

SAD is a mental health condition, and many mental health professionals have experience treating its root causes. Counselors, psychologists, and social workers provide talk therapy, which gives you a safe space to explore your specific SAD symptoms. These professionals can also teach you techniques for coping with these emotions as you navigate your everyday life. 

Psychiatrists are also mental health professionals, but they have a key distinction. They’re medical doctors who can assess your symptoms and prescribe medication. They may also order labs to check your vitamin D levels and ensure you don’t have any other deficiencies, which might be contributing to a decline in your mental health.

Talkiatry has made psychiatric care more accessible to people in both cities and rural areas. The platform gives you an introductory questionnaire in order to better understand your symptoms. It then reviews your needs as well as your insurance and matches you with psychiatrists who can treat you. Talkiatry also has counselors who can provide talk therapy alongside your psychiatric care.

Increase Your Sunlight Exposure

Because sunlight is less available during the winter, increasing your exposure to it is essential to staving off SAD. Start by opening your curtains right away in the morning so you have immediate, natural exposure. If you can, take quick walks outdoors.

People in northern regions (or southern ones, if you live in the southern hemisphere) will experience much shorter daylight hours during the winter. If you live in one of these regions, you may want to purchase light therapy lamps (often called SAD lamps), which provide similar light to help you fight SAD. Some companies even sell alarm clocks that simulate a sunrise, helping you regulate your circadian rhythm naturally.

Exercise Regularly

Working out boosts endorphins and serotonin, which cause people to feel calmer and happier. It also spikes your adrenaline, helping you feel more energized. As such, exercising regularly can help you fight key SAD symptoms. 

You don’t have to commit to hours and hours to feel better, either. In fact, physicians recommend just 30 minutes of moderate activity per day. If you’re super busy, consider working out in small, 5-minute bursts throughout the day.

Maintain a Regular Sleep Schedule

Having a regular sleep schedule becomes more difficult when you have SAD. Taking additional efforts to get into a consistent circadian rhythm will help you combat SAD symptoms. To do this, resist the urge to go to bed before your regular bedtime. If you need to, expose yourself to natural or synthetic light until it’s time to go to bed, and put away all screens at least 30 minutes before bedtime so your brain has time to calm down before you go to bed.

Limit Alcohol

On average, people consume more alcohol during the winter months than any other time of year. While this makes sense considering people want to enjoy the holidays, alcohol also has a less enjoyable side effect: it’s a depressant. In fact, drinking can increase feelings of sadness, even if it makes people feel happier at first. As a result, alcohol can exacerbate SAD symptoms. 

Surviving Seasonal Affective Disorder

Seasonal affective disorder can make the winter months especially challenging, but effective treatment options are available. Recognizing recurring symptoms, seeking professional guidance, and developing supportive daily routines can help you manage the condition. Whether your treatment plan involves psychotherapy, light therapy, medication, or lifestyle changes, finding an approach that works for your individual circumstances is what matters most.

If you’ve noticed that your mood consistently declines during the colder months, don’t feel that you need to wait until spring to seek help. Seasonal affective disorder is a recognized form of depression, and early support may make symptoms easier to manage. You can also explore our resources on holiday stress and anxiety for additional ways to care for your mental health throughout the season.