Beating the Winter Blues

As winter brings colder temperatures and shorter days, many people experience the “winter blues,” mild, seasonal sadness that lingers through the colder months. For some, these symptoms are more severe and meet the criteria for seasonal affective disorder (SAD), a form of depression marked by changes in sleep, appetite, energy, and weight. In fact, an American Psychiatric Association (APA) survey found that two in five adults report a decline in mood during winter.

Is It Winter Blues or SAD?

The winter blues and SAD are not the same. “Winter blues” is a general, nonclinical term for feeling down during the season, often tied to specific stressors like the holidays or missing loved ones and usually resolves on its own. Many adults report changes when winter arrives, including sleeping more, fatigue, or low mood.

SAD is a form of depression that recurs at the same time each year, most often in fall and winter. It affects about 5% of U.S. adults and can last for roughly 40% of the year, with women affected more often than men.

Reduced sunlight can disrupt circadian rhythms and alter serotonin and melatonin, which are key to mood and sleep. People with SAD may feel persistently sad, lose interest in usual activities, experience changes in appetite and sleep, feel exhausted, have trouble concentrating, and in severe cases, feel hopeless or have thoughts of death or suicide. These symptoms can significantly interfere with daily life but typically ease as the seasons change.

Coping Tips for Season Behavioral Changes

While you can’t control winter weather or daylight, you can support your well‑being with intentional self-care. Consider these tips for managing the winter blues:

• Change your mindset. Refocus on simple winter pleasures by listing what you enjoy most about the season, curling up with a book, cooking recipes, or listening to a crackling fire.
• Get outside. Try to get outside each day for fresh air or a brief walk.
• Increase the amount of light in your home. If going outside isn’t possible, open your blinds to bring in natural light. You can also consider light therapy, sitting near a bright light box that mimics sunlight, to help regulate your circadian rhythm and ease symptoms.
• Exercise regularly. Physical activity is a proven mood booster. Regular movement helps release endorphins, which can ease fatigue and low mood associated with winter blues and SAD.
• Eata healthy diet. Good nutrition supports mental health. Aim for a well-balanced diet. Foods rich inomega‑3 fatty acids may also help support a more stable mood.
• Establish a routine. Establishing and following a daily routine like consistent sleep, regular mealtimes, and a structured schedule, can provide stability and help ease winter blues.
• Socialize and seek support. Stay connected, even when you feel like withdrawing. Supportive friends, family, and community can ease loneliness and boost your mood. Consider clubs, classes, or support groups to stay socially engaged.

Summary

While occasional winter blues are common, prioritizing self-care can help improve your mood and resilience. If low feelings last for several weeks or worsen, especially beyond typical seasonal changes, contact a health care provider. If you’re concerned about your mental health at any time, speak with your doctor or a licensed mental health professional, or call the Substance Abuse and Mental Health Services Administration’s National Helpline at 800-662-HELP (4357). Download the bulletin for more details.