Mountain Pacific Blog

When temperatures, schedules and daylight hours shift, many people find their mood changes too. This can happen during any change in season, but happens more often in the fall and winter months. Some people describe themselves as having the “winter blues” when the days are shorter as they will feel better in the spring when longer daylight hours return. While less common, some people may experience a negative effect on their mood in the spring and summer months. With so many changes, how do you know when what you are feeling is more than a temporary mood swing?

What are the winter blues?

According to the National Alliance on Mental Illness (NAMI), as many as two in three people say they are affected by “the blues” during winter months. “Winter blues” is a general term, not a medical diagnosis. It is the situational stress, unrealistic expectations, family or social pressures or loneliness during the holiday season, shorter days of fall and winter and even the lull after the holidays that can make people feel down.

If you feel like you are in a seasonal funk, there are ways to shake it:

• Keep your normal routine as much as you can.
• Stick to a sleep schedule. Go to sleep at the same time each night and wake up at the same time every morning.
• Even a short walk each day can help your mood.
• Do something you enjoy.
• Spend time outside when there is sunlight.
• Eat and drink in moderation. Avoid alcohol when you are feeling down or stressed.

The winter blues should only last for a short while. Be patient with yourself and try some of these tips to make it through this temporary slump.

However, if you find your anxiety or sadness keeps you from enjoying life, affects how you interact with your friends and family or lasts more than two weeks, you may be experiencing something more than the winter blues.

What is seasonal affective disorder?

Seasonal depression, or seasonal affective disorder (SAD), is a type of depression related to changes in seasons. Unlike the winter blues, SAD is a clinical diagnosis.

Women are more likely than men to experience SAD. Also, SAD is more common in colder places, farther away from the equator as SAD is related to changes in daylight hours. You are also more susceptible to SAD if you or someone in your family has been diagnosed with depression.

When people experience SAD, the symptoms are the same as depression. Not every person with SAD will experience all the symptoms listed below.

Symptoms of depression can include:

• Continuous sad, anxious or “empty” feelings most of each day for at least two weeks.
• Feeling hopeless or having a negative view of the world.
• Being irritable, restless or frustrated.
• Feeling worthless, helpless or guilty.
• Loss of interest or pleasure in hobbies or activities you once enjoyed.
• Decreased energy, feeling slowed down or fatigued.
• Difficulty concentrating, remembering or making decisions.
• Changes in sleep, appetite or unplanned weight changes.
• Physical aches or pains, headaches, cramps or digestive problems that do not have a clear physical cause and do not go away with treatment.
• Thoughts of death, suicide or suicide attempts.

In the winter, SAD symptoms can be seen as

• sleeping more than usual,
• overeating, particularly with a craving for sugar and carbohydrates,
• weight gain and
• social withdrawal.

In the summer, SAD symptoms can be seen as

• trouble falling asleep or staying asleep,
• poor appetite,
• weight loss,
• restlessness and agitation,
• anxiety and
• violent or aggressive behavior.

If you are experiencing any of these symptoms, make an appointment with your doctor. He or she will ask a series of questions to determine the best course of action to help you better manage what you are feeling. Treatment options could include light therapy, therapy sessions with a psychiatrist or psychologist, medications or other coping techniques.

Need help finding the right health care provider and/or mental health support? Access this resource found on the Substance Abuse and Mental Health Services Administration (SAMHSA) website.

If you are having thoughts of suicide and/or need to talk with someone right away, call or text 988, a free, confidential helpline, any time, day or night, 365 days a year or go to 988lifeline.org to chat online.

Concerned for a friend or family member? Get tips on how to start the conversation with this guide found on the SAMHSA website.