Seasonal Affectiveness vs. the Winter Blues

Feel a little down during the darker months? You’re not alone. Up to 26% of the population suffers from seasonal depression. The “winter blues,” which is usually mild and short-lived, is responsible in some cases but many are the result of a more severe form of the condition: seasonal affective disorder, or SAD.

The winter blues and SAD both come on around the same time of year, but SAD can be far more severe and may affect a person’s ability to function. The winter blues is usually situational — missing loved ones during the holidays, for example. Or yearning for summer sports.

SAD is the result of reduced sunlight exposure from the darker, shorter days, which may alter chemicals in the brain, such as serotonin and melatonin. Seasonal affective disorder can cause depression, appetite loss, increased sleep, social withdrawal, fatigue and impaired focus. Some people may even become suicidal.

The Winter Blues

The National Institutes of Health (NIH) describes the winter blues as a mild, temporary bout of depression, which is often caused by holiday stress or missed loved ones. Maybe the season is bittersweet, or you’re feeling reminded of the people who are no longer around. This may be particularly hard if you live alone or far away from friends and family. The winter blues might be uncomfortable, but they usually pass without causing any notable interference.

Identifying SAD

Whereas the winter blues is a well-contained campfire, SAD is more like an inferno. It’s also more likely to be related to shorter, darker days associated with fall and winter, rather than an isolated issue or event. The reduced sunlight exposure can cause disruptions in the internal clock, which may affect sleep-wake cycles and reduce levels of mood-boosting chemicals in the brain. People who live in regions where the days become significantly shorter in winter months are more likely to experience SAD.

Symptoms are often severe enough to interfere with a person’s ability to function. Appetite loss, increased sleep, social withdrawal, fatigue and impaired focus are commonly associated with the condition. SAD may also cause a person to feel hopeless or even suicidal.

Who’s Most at Risk?

Some people have a greater likelihood of being diagnosed with SAD than others. Psychology Today warns that pregnant and postpartum women may be at greater risk of suffering symptoms. It is believed that pregnancy may worsen symptoms of SAD, rather than being the cause of seasonal depression.

People with bipolar disorder are 12 times more likely to experience SAD than the general population. SAD may also affect the severity of bipolar disorder. According to the Mayo Clinic, for example, people with bipolar disorder may see a correlation between their mood cycles and the changes in seasons. These people are more likely to experience bouts of mania during the spring and summer in addition to SAD-related depression during the fall and winter.

Coping With SAD

As difficult as SAD might be to endure, you do have treatment options. Light therapy, which has you sit in front of a sunlight-simulating device each morning, is one popular option. Cognitive-behavioral therapy, effective against all types of depression, may also be helpful. One study suggests that melatonin supplements could also improve outcomes. Of course, always talk to a doctor before starting any new regimen.

The winter blues and SAD can make the holiday season anything but jolly, but just knowing that it's not all in your head can be the thing that lets you take steps to remedy the problem. With a little help and some dedication, it's possible to come through the winter feeling pretty good or even great.

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