Some find a cozy charm in winter, for others, this season can bring a persistent cloud of sadness and low energy. If you find yourself consistently feeling down during the winter months, you’re not alone. This phenomenon, often referred to as the “winter blues” or Seasonal Affective Disorder (SAD), is a real and treatable condition.
So why do I feel down in winter?
The primary culprit appears to be the reduction in sunlight. This dip in natural light can disrupt your body’s internal clock, or circadian rhythm, which regulates sleep, mood, and appetite.
This disruption can lead to a cascade of effects, including:
- Changes in neurotransmitters: Sunlight influences the production of serotonin, a neurotransmitter associated with feelings of well-being. Lower levels of sunlight can lead to decreased serotonin, potentially contributing to depressive symptoms.
- Vitamin D deficiency: Sunlight is a major source of vitamin D, which plays a role in various bodily functions, including mood regulation. Reduced sun exposure in winter can lead to lower vitamin D levels.
The symptoms of SAD can go beyond simply feeling a bit down. They often mirror those of major depression and can include:
- Persistent sadness
- Loss of interest or pleasure in activities you usually enjoy
- Changes in appetite or weight (often craving carbohydrates)
- Changes in sleep patterns (often oversleeping but still feeling tired)
- Fatigue and low energy
- Difficulty concentrating
- Feelings of hopelessness, worthlessness, or guilt
- Irritability
- Social withdrawal
- Thoughts of death or suicide (in severe cases)
It’s important to recognize that these symptoms are not just a case of the “winter blues” if they are persistent, significantly impact your daily life, and return each winter.
How do I cope?
While professional help is often necessary, there are several proactive steps you can take to manage the symptoms of seasonal depression:
- Establish a Regular Sleep Schedule: Aim for consistent sleep and wake times, even on weekends, to help regulate your circadian rhythm.
- Prioritise Physical Activity: Regular exercise, even moderate activity like brisk walking, can boost your mood and energy levels. Try to incorporate some outdoor activity when possible.
- Stay Socially Connected: Make an effort to connect with friends and family, even if you don’t feel like it. Social interaction can combat feelings of isolation.
- Plan Enjoyable Activities: Look forward to things. Schedule pleasant activities throughout the winter months to give yourself something to anticipate.
I think I need to see a psychologist, what treatment options are there?
If your symptoms of seasonal depression are severe or significantly impacting your well-being, seeking professional help is crucial. Effective treatment is available:
- Cognitive Behavioural Therapy (CBT): CBT can be particularly helpful in identifying and changing negative thought patterns and behaviours associated with SAD.
You Don’t Have to Face Winter Alone
Experiencing seasonal depression is not a sign of weakness, and help is available. Here at Sehat Psychology, we have psychologists who can assist you. If you or someone you know is struggling with their SAD, book an appointment with our psychologists, to assist through these difficult times. You can book appointments by calling (08) 7079 9529 or emailing us at admin@sehatpsychology.com.au
References
John Hopkins Medicine. (2025). Seasonal Affective Disorder. Retrieved from John Hopkins Medicine: https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder#:~:text=Cognitive%2Dbehavioral%20or%20interpersonal%20therapy,learn%20how%20to%20manage%20them.
Mind. (2022). Seasonal affective disorder (SAD) . Retrieved from Mind: https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disorder-sad/self-care/
National Institute of Mental Health. (2023). Seasonal Affective Disorder. Retrieved from National Institute of Mental Health: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=SAD%20is%20a%20type%20of,pattern%20versus%20summer%2Dpattern%20SAD.