Each year as fall and winter approach, some among us find that our moods are directly related to seasonal changes. In Winter Blues (4th ed., 2012), Norman E. Rosenthal MD brings attention to the existence of winter blues and seasonal affective disorder (SAD).
Rosenthal defines winter blues as a change in mood that reoccurs every year during the fall/early winter and stops when longer days return in spring/summer. Symptoms may include irritability, overeating, weight gain, oversleeping, and craving carbs. Rosenthal estimates that 1 in 5 Americans are affected by winter blues. The majority of sufferers are women during reproductive years. Symptoms may improve post-menopause.
A more severe form of winter blues is seasonal affective disorder. SAD describes a smaller subgroup of people affected by winter blues and can be used to further qualify a DSM-5 diagnosis like major depression. Symptoms of SAD are very similar to winter blues but are intensified and clinically significant.
Important: SAD is a real medical problem, not a failure of character or will, and tends to run in families.
Winter blues and SAD are underdiagnosed and undertreated. Where you live can make a big difference regarding symptoms because prevalence increases the farther one lives north or south of the equator.
1% in Florida 8% in New Hampshire 10+% in Alaska
Research has shown these practical remedies help lift mood during darker seasons:
- Move & exercise more
- Eat wisely: less sugar, bad carbs, & caffeine
- Reframe negative thinking & practice more resilient self-talk
- Find meaning in work/play & social support
- Increase natural light and use higher-wattage light bulbs.
For some, these remedies are just not enough! If your symptoms are not sufficiently relieved, please seek help from a professional.
Light therapy, managed by a health professional, can also be extremely effective in relieving SAD. Before starting a light therapy regime, please check with your eye doctor to assure advisability of light therapy. Additionally, medication therapy (such as a SSRI) may also be required for best results.
Resources:
Winter Blues (4th Ed) by Norman E. Rosenthal, MD
Shining A Light On Depression, (2018, Spring). University of California Berkeley Wellness Letter, 1-2.
Edited on 10/9/2018 for clarity and content.