How to spot the difference between ‘winter blues’ and seasonal affective disorder — and boost your mood

The change of seasons is upon us, and with that comes the excitement of Halloween costumes, seasonal flavors and holiday parties. However, for many people, the change in seasons — and subsequent decrease in daylight hours — can lead to seasonal affective disorder (SAD), a type of depression.

It’s estimated that 5% of the U.S. population suffers from SAD each year. Women are more prone to SAD than men, and winter-pattern SAD (versus summer-pattern SAD) is the most common form of the seasonal depression. People living in more northern regions of the U.S. (and globally) see a greater incidence of this condition.

SAD is more than just “winter blues” — it’s a form of depression and should be treated with care and concern. If you think you or a loved one might have SAD, being aware of mood changes is vital to minimizing its potential impact.

Mental health issues know no barrier of gender, race, economic status or age — from older adults to young children, taking care of one’s mental health is an important part of overall health and wellness.

SAD is primarily caused by the reduction of daylight hours during the fall and winter months. The limited sunlight can impact a person’s circadian rhythm and serotonin levels and affect their mood as a result. There is a direct correlation between reduced levels of serotonin and depression. Like other mental health issues, there can be a genetic component to SAD, too. Some research shows that people who have SAD may produce higher-than-normal levels of melatonin, a sleep-related hormone. SAD typically presents in late fall and subsides when the weather warms and the days get longer in spring.

It's normal to feel down from time to time, and being happy constantly is unrealistic and inauthentic to the human experience. However, stay in tune with your emotional and mental health so you can spot when you experience down days that feel out of the ordinary.

Many people experience a mild case of the “winter blues” here and there. It’s important to be aware of any major mood changes to determine if it’s just “winter blues” or something more, like SAD.

SAD often presents as depression symptoms. Signs and symptoms of SAD can include:

• A loss of interest in activities you enjoy

• Reduced energy

• A sense of hopelessness or anxiety

• Feeling “empty”

• Trouble concentrating or focusing

• A change in appetite, particularly overeating

• Increased desire to sleep, and feeling tired all the time

• Social withdrawal

• Thoughts of self-harm

Keep an eye out for these symptoms in yourself and in loved ones, especially as fall and winter approach and the days get shorter. For young children, this time of year can present new challenges and stressors, including anxiety over homework, which can compound the harmful impacts of SAD.

While there’s no way to explicitly prevent the development of SAD, according to doctors, you can mitigate its potential development and progression. The best way to do this is by:

• Eating healthy meals

• Minimizing stress

• Going outside

• Exercising

• Engaging in therapy as needed

Preventive measures for mental health conditions like SAD can be effective when you are proactive about your mental and physical health. That said, people respond differently to the changing seasons, and even if you develop SAD, you can still live a happy and full life with its presence.

Screening for SAD is administered by a health professional, typically in the form of a standardized questionnaire or assessment. Your primary care physician, or your child’s pediatrician, can assist you with the process of screening for SAD, as well as recommend the next steps, as needed.

Lifestyle changes like using light therapy, and engaging in more exercise and outdoor time, may help combat SAD for some people, but not all. Other methods for treating SAD may include:

• Practicing good sleep hygiene

• Eating healthy and nutritious foods

• Staying hydrated

• Taking vitamin D supplements

• Undergoing psychotherapy or cognitive behavioral therapy (CBT)

Taking care of your mental and behavioral health is as important as your physical health. When you notice a marked change in your mood for a sustained time, reach out to your health care provider for help. Your provider — along with your family and friends — want to be there for you and support you in your wellness journey.

Find a BJC primary care provider who is taking new patients or pediatrician who can provide a mental health-related referral.

If you or your child are experiencing symptoms of depression that include self-harm or suicide, call or text 988 for free and confidential mental health support, 24/7. You can also call 911 or go to your nearest emergency department for treatment.