Why Do I Feel Depressed in the Winter?

It is that time of year again when the days are shorter, the weather is colder, and you start to feel gloomy. We all understand the reason behind the shorter days and colder weather, but why do you feel sadder or even depressed in the winter? It could be due to a type of depression called seasonal affective disorder, or SAD for short. Ironic name, isn’t it?

Why do I feel depressed in the winter? What is SAD and how to treat it.

What is SAD?

Seasonal affective disorder (SAD) is a type of depression that is related to the change of seasons and lack of sunlight during the winter months. ¹ People with SAD may even feel depressed during other seasons of the year when it is rainy or cloudy, and on rare occasions, SAD may occur in the spring or early summer. To better understand exactly what SAD is, it is important to know what causes it and what it may look like.

What Causes SAD?

There have been many causes of SAD observed and researched over the years; however, researchers are still determining these causes. Studies have indicated that those who have SAD are more likely to have reduced levels of serotonin, a vitamin D deficiency, and a disruption of melatonin levels. ²

Serotonin: This chemical, which is responsible for regulating mood, has reduced levels in those who experience SAD. Sunlight has been shown to play a role in serotonin levels, but with shorter daylight hours in the winter, serotonin levels may decrease.

Vitamin D Deficiency: This vitamin may help promote serotonin activity and is produced by the body when the skin is exposed to sunlight. With less sunlight during the day, a vitamin D deficiency may occur.

Melatonin: This hormone is responsible for maintaining the normal sleep-wake cycle in the body. People who experience winter-pattern SAD may produce too much of this hormone which may increase sleepiness, leading to oversleeping.

Symptoms of SAD

There are many symptoms of SAD ranging from mild to severe as the season progresses. Here are some symptoms to look out for as the seasons change: ³

• Feeling sad or down most of the day, nearly every day

• Losing interest in activities you once enjoyed

• Sleeping too much

• Feeling hopeless, worthless, or guilty

• Thoughts of death or suicide

• Appetite changes leading to weight gain

• Tiredness and low energy

It is normal to have down days, but if you experience any of these symptoms for days at a time, talk to your healthcare provider. Knowing and understanding these symptoms, along with speaking to your healthcare provider or mental health specialist, may help prevent a devastating outcome.

Who is Affected by SAD?

Just like normal feelings, SAD can affect men and women of all ages. It is estimated that millions of Americans experience SAD, and many may not even know they have it. ² Among those millions of Americans, some individuals are more likely to experience the disorder than others.

Age, Sex, & Geography

Age, sex, and geography all play a role in who is affected by SAD. It is common for the disorder to begin in young adulthood, with women experiencing it more often than men. ² Not only do age and sex play a factor, but also geographical area. People who live further north or further south of the equator are at a higher risk of SAD due to decreased sunlight during the winter season. ³

High-Risk Individuals

Just like other disorders, some people with pre-existing conditions are at higher risk of developing SAD than others. Those individuals include people who have: ²

• Family history of SAD

• Low vitamin D throughout other seasons

• Major depression

• Bipolar disorder

• Other mental disorders such as anxiety, ADHD, or schizophrenia

Prevention & Treatment

Although there is no known prevention, taking action prior to the fall and winter months may help you manage the symptoms of SAD and prevent them from worsening over time. Some individuals have found it helpful to start treatment earlier, before symptoms occur and continue when the symptoms would normally ease, while others need continuous treatment to prevent the symptoms from returning. ³

There are various practices for effective treatment including light therapy, antidepressant medications, mood-boosting supplements, therapy, or a combination of these.

Light Therapy: involves sitting in front of a light therapy box, specifically designed to emit bright light and filter out harmful UV rays. Typically, this treatment takes 20 minutes or more per day and is commonly used first thing in the morning. Most people see improvements within the first couple weeks of beginning the treatment. ⁴ If you don’t have access to a light therapy box, try sitting near a sunny window or spending time outside if the weather allows.

Medications/Supplements: selective serotonin reuptake inhibitors are common antidepressants used to help treat SAD. Taking a vitamin D supplement or other mood-boosting supplements may also help boost your mood and support healthy vitamin D levels in the body.

Therapy: psychotherapy specifically may help treat SAD by teaching new ways of thinking and behaving. Focusing on changing unhelpful thoughts and actions may improve depressive and anxious feelings. This may include engaging in pleasant indoor or outdoor activities to refocus lost interests. ²

If you experience SAD symptoms during the fall and winter months, or maybe never noticed but fit the categories for being at risk, try the preventative measures mentioned and seek treatment if necessary. If you feel worsening or severe depression or are experiencing suicidal thoughts, contact your healthcare provider immediately for proper support. You can also use the 988 Suicide & Crisis Lifeline which provides 24/7, free and confidential support. ⁴

Sources:

1.      https://adaa.org/understanding-anxiety/depression/SAD

2.      https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

3.      https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

4.      https://www.psychiatry.org/patients-families/seasonal-affective-disorder