Winter Blues or Seasonal Affective Disorder?

What Are The "Winter Blues?"

The "winter blues" only comes during a portion of the year, usually October through April. Experts believe the shorter days of winter and the lack of sunlight can cause your body to produce too much melatonin (making you sleepier) and not enough serotonin, a neurotransmitter that helps regulate your mood.

What Is Seasonal Affective Disorder?

The American Academy of Family Physicians reports that 20 percent of Americans have the mild form of winter blues, while 4 to 6 percent of Americans suffer from a more severe version of the condition called seasonal affective disorder (SAD). Seasonal affective disorder (SAD) is a type of mood disorder that coincides with the change in seasons. The most common form of SAD is depression starting when the season changes from fall to winter, often called winter depression. People affected by this disorder will experience some or all of the classic symptoms of depression which can be debilitating.

What Are Symptoms Of Seasonal Affective Disorder?

Symptoms of seasonal affective disorder include:

• Feelings of sadness, hopelessness, anxiety or irritability
• Social withdrawal
• Loss of interest in usual activities
• Fatigue
• Food cravings and weight gain
• Trouble thinking clearly
• Extreme difficulty waking up in the mornings
• Depressed mood
• Change in appetite (decreased or increased)
• Feelings of guilt, and some may have suicidal thoughts.

“Clues that you may have SAD include a history of depression that coincides with changes in the season, your symptoms are usually worse in winter and you may notice improvement in symptoms on sunny days,” said Kyle Graper, MD, a family medicine physician with Franciscan Physician Network.

According to the National Institute of Mental Health, the federal agency for research on mental disorders, a person may be diagnosed with SAD if they experience symptoms of major depression that occur seasonally for at least two consecutive years. Symptoms may include sleeping or eating too much, withdrawing from social contact, feeling depressed nearly every day, feeling hopeless or worthless, being unable to focus and not having any energy.

Unlike other types of depression, if left untreated, seasonal affective disorder usually improves when spring arrives. Symptoms tend to come back and then improve at about the same times every year. SAD may be diagnosed after a mental health exam and health history done by a psychiatrist or other mental health professional.

What Causes Seasonal Affective Disorder?

It's unclear what causes seasonal affective disorder, though some studies suggest people who experience seasonal depression may have trouble regulating serotonin, a neurotransmitter that helps regulate mood and is affected by exposure to sunlight. Other studies suggest people with SAD produce too much of the hormone melatonin, which can increase sleepiness.

Both melatonin and serotonin are tied to how the body handles night-day cycles. When levels are out of balance, it can be harder for people to adjust to seasonal changes in day length. Vitamin D, which promotes serotonin activity and is produced when skin is exposed to sunlight, also may play a role.

“The exact cause of SAD is not known,” Dr. Graper said. “There are several hypotheses out there, one of which is related to the body's mechanism for regulating sleep-wake cycles, known as the circadian rhythm. Our bodies naturally produce a hormone in response to the light/dark cycles, and it is believed that the shorter hours of daylight in winter months throws off this cycle. This may be the reason why some people with SAD may notice that their symptoms improve when the sun is shining in winter months.”

Regardless of what's causing seasonal affective disorder, experts say what is clear is that depressive symptoms grow as winter approaches and recede with the advent of spring.

How Common Is Seasonal Affective Disorder?

Just how many people experience SAD has been difficult for researchers to pin down. Estimates vary from 1.4% to 9.7% of people living in North America, with rates for those living in the northernmost latitudes approaching up to 10%. It is more common in women.

Who Is At Risk For Seasonal Affective Disorder?

Seasonal affective disorder is most commonly diagnosed in women of childbearing age. The condition is less common as people age. Women are four times more likely to have SAD than men. Besides gender and age, other risk factors for SAD include family history (if your other family members have had seasonal affective disorder or other depressive disorders) and geography, meaning the further north or south of the equator, the higher your risk of developing SAD.

How Can I Treat Seasonal Affective Disorder?

Treatment options for seasonal affective disorder include medications to treat depression, phototherapy and counseling. It is also encouraged that individuals practice good sleep hygiene and get regular exercise. If you think you may have symptoms consistent with SAD, please see your doctor to be evaluated.

Beating The Winter Blues: Tips To Improve Your Mood

If you’re feeling down in the winter, these tips can help you boost your mood.

• Exercise: Create a routine including aerobic exercise, resistance training and yoga or stretchig. Even brief, 10-minute walks can make a difference, especially when taken around noon when the sun is brightest.
• Stay social: Spend quality time with family and friends to keep your mind engaged.
• Eat a healthy diet high in Vitamin D:Try to boost your diet with Vitamin D-enriched foods, such as salmon, beef, egg yolks, fortified juices, milk and cereals.
• Try artificial light boxes or dawn simulators: Sitting in front of an artificial light box for 30 minutes per day first thing in the morning is a common prescribed treatment. Dawn simulators are like alarm clocks, but instead of startling noises and music, they wake you with beams that gradually get lighter.
• Vacation to a sunny place: One or two weeks away in a warm, sunny location in January or February can boost your mood.
• Try aromatherapy in a warm bath: Essential oils like lavender have been known to help relax people with depressive disorders.
• Manage stress: Stress management can include seeing a therapist who can help you create an action plan for winter’s arrival to keep your symptoms from worsening.
• Set realistic goals: Don’t take on too much. Break large tasks into small ones, set priorities, and do what you can as you can.

If the self-help tips listed above don't improve your condition, it's important to talk with your primary care provider. He or she may discuss the use of antidepressants or refer you to a behavioral health specialist. Above all, don't lose hope! The winter blues and SAD are treatable, and with the proper help, you can get back to enjoying your normal activities in as little as a few weeks.