Feeling the winter blues? Seasonal affective disorder, aka seasonal depression, might be at play.

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If you find winter more difficult to get through compared to the rest of the year, you’re not alone. The weather is gloomier, days are shorter, and there’s less sunlight for us to soak in. It’s normal if your mood dips, and some people might experience symptoms that resemble depression.

Experiencing depression-like symptoms in the winter — or months leading up to winter — is known as seasonal affective disorder, or SAD. You may have heard people refer to it as seasonal depression. SAD can also occur in the summer months, but that’s less common.

About 5 percent of U.S. adults experience SAD, and it’s more common in women according to psychiatry.org. It typically starts between ages 18 and 30, and is more common in people with other mental disorders, like depression, bipolar disorder, or anxiety disorders.

With this year’s COVID-19 pandemic, some medical experts worry that things could be even more difficult for people with SAD, as the winter months meet the fatigue and uncertainty many people are already experiencing. Read on to learn more about SAD and how you can cope with it.

What causes SAD?

Researchers believe SAD symptoms are linked to our brain chemistry. Shorter daylight hours and less sunlight in the winter might cause chemical imbalances in our brain. Specifically, less sunlight could cause a reduction in serotonin — the neurotransmitter that regulates our mood — along with an increase in melatonin — the hormone that maintains our sleep cycle.

Together, reduced serotonin and increased melatonin can lead to mood or behavior changes, as our bodies become out of sync with its normal rhythm.

Less sunlight could also create a Vitamin D deficiency for some people, which could lead to depressive symptoms as Vitamin D may be linked to serotonin activity.

What are the symptoms of SAD?

SAD symptoms are similar to those of depression. Here are some of the common symptoms of SAD:

• Fatigue and low energy, even with lots of sleep
• Feeling sad, sluggish, or irritated
• Loss of interest in activities that used to be enjoyable
• Sleep changes — either difficulty sleeping or sleeping too much. For winter SAD, excessive sleep is more common
• Appetite changes such as craving or eating more carbs
• Weight gain
• Feelings of hopelessness, despair, worthlessness, or guilt
• Difficulty concentrating
• Thoughts of death or suicide

While these symptoms can happen to anyone, they must seriously impact one’s mood, behavior and daily life in order to be considered a SAD diagnosis. Another criteria for diagnosis is having experienced SAD symptoms in a specific season every year for at least two consecutive years.

How can you cope with SAD?

As is the case with other mental disorders, taking care of one’s holistic health can help relieve symptoms of SAD. Here are some ways to cope or treat SAD.

Get sunlight or some form of light.

You can get natural light by going for a walk outdoors, or simply sitting near a window where sunlight can filter in. Some people use light therapy to mimic sunlight.

Light therapy — aka phototherapy — involves sitting in front of a light box that emits artificial light for at least 20 minutes in the morning.

Eat balanced meals and exercise regularly.

Eating a balanced meal with all the food groups is always a good thing. Our bodies need the full range of nutrients to function optimally.

Even if your mood isn’t great, eating a hearty, nutritious meal can give you an energy boost, without the slump that comes after binging on sugary snacks.

Exercise and stay engaged and active.

Yes, it might be getting colder and darker outside — and we’re in the middle of a global pandemic — but chances are you can still go outside for a walk, or maybe even a run. Exercise helps our bodies and our minds, not to mention the release of endorphins during exercise helps relieve stress and pain.

Exercise isn’t the only way to stay active — you can volunteer or find any hobby that gets you up and about or engaging with others.

Engage with your support network.

It might be easy to withdraw when experiencing depression-like symptoms, but reaching out to others can help you feel better. Spend time with friends and family — virtually if necessary. If you’re comfortable, share how you’re feeling with someone you trust.

Talking about your struggles is never easy, but vulnerability can go a long way. Opening up to someone gives them a chance to support you.

Seek professional help.

Health professionals are also here to help. It can be hard to seek professional help — especially for the first time, but it’s the brave, smart thing to do. You don’t have to cope alone.

Talking to a doctor can help you understand your symptoms and receive a proper diagnosis so that you can be treated accordingly. For instance, your doctor may prescribe medication such as antidepressants.

We know how difficult it has been for many people to deal with this ever-changing, chaotic year. We hope you can do whatever you need to take care of yourself and if you need clinical help, check out our website.

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