Fighting the winter blues? You aren’t alone. Many people report feeling sad or depressed during the winter months, and some experience such significant changes in mood and behavior that it affects their quality of life.
This winter depression is known as Seasonal Affective Disorder (SAD).
“During the winter months, we’re robbed of exposure to sunlight. In order to have vitamin D metabolized, you need sunlight. So people have low vitamin D levels, which is linked to depression,” said Robert Ostroff, MD, co-medical director of Interventional Psychiatry Service at Yale New Haven Psychiatric Hospital and clinical professor of Psychiatry at Yale School of Medicine.
According to Dr. Ostroff, less sunlight also increases your melatonin levels, which makes you feel sleepy. “You might still be able to do your daily activities, but it’s more of an effort and you get less enjoyment out of it,” he said.
What are the symptoms of SAD?
Symptoms of SAD usually appear gradually, beginning in September and last through March or April. Research suggests that SAD may affect as many as 11 million people in the United States. Women are more likely to suffer from SAD, and it tends to run in families.
Symptoms include:
- Depressed mood and fatigue
- Carbohydrate cravings, especially for sweets and/or starches
- Increased appetite and/or weight gain
- Oversleeping or difficulty waking up in the morning
- Reduced work productivity
- Withdrawal from social activities/unable to enjoy daily life
If you experience any or all of these symptoms and it lasts for more than two weeks, Dr. Ostroff recommends consulting with a primary care provider or mental health professional who can do an assessment and provide a proper diagnosis and treatment. “The aim is to get rid of the depression and return you to your normal level of functioning,” he said.
How is SAD treated?
Treatment for SAD may include a combination of vitamin D supplementation, light therapy, cognitive behavior therapy or medication.
There are also a few simple things that you can do to help chase away the winter blues, said Dr. Ostroff:
- Go outside. Even if it’s cold outside, take a walk or sit outside to get some winter sunlight – especially during the first few hours after you get up in the morning.
- Open the blinds. Make your home or work environment brighter or sit closer to windows if possible.
- Exercise regularly
- Wake up and go to bed at the same time every day.
The most important thing is to ask for help if you need it, said Dr. Ostroff.
“If you’re suffering, seek help,” Dr. Ostroff said. “Don’t feel ashamed to seek professional advice. It’s important to know that you don’t have to tough it out. There are effective treatments for seasonal depression.”
