Winter in the Chicagoland area brings more than just cold temperatures and snow. For many, it also brings the “winter blues,” marked by lower energy, reduced motivation, a damper on mood, and frustration from being confined indoors. For some, however, these feelings go beyond a passing slump and develop into a condition known as Seasonal Affective Disorder (SAD).
SAD is a type of depression that typically occurs during the winter months, especially in colder regions like the Midwest.
It shares symptoms with general depression, including low mood, lack of motivation, changes in appetite, difficulty sleeping, and loss of interest in activities. What sets SAD apart is its clear seasonal trigger and its tendency to improve as the seasons change.
While SAD is most commonly associated with winter, a smaller number of individuals experience it during the summer. Those diagnosed with Bipolar Disorder may also exhibit this alternate seasonal reaction.
What Can You Do if You Have SAD?
If you suspect you have SAD, here are several evidence-based strategies to help manage your symptoms:
- Light Therapy
- Use a SAD (or “happy”) light. Spending a few hours a day near these lights, which mimic natural sunlight, can reduce melatonin (a sleep-regulating hormone) and boost serotonin (a mood-enhancing hormone).
- When possible, take advantage of sunny weather by spending time outdoors to get natural light therapy.
- Keep in mind most all SAD lights are the same; a $20 lamp works as well as a $200 lamp-so there’s no need to break the bank.
- Check Your Vitamin D Levels
- Vitamin D deficiency is common in colder climates, especially during the winter. If bloodwork reveals low levels, taking vitamin D supplements can help improve mood and reduce anxiety symptoms. However, research does not support taking extra vitamin D if your levels are already normal.
- Consider Medication
- Talk to your doctor about starting or adjusting antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), during the winter months to proactively address increased symptoms of depression.
- Engage in Talk Therapy
- Speaking with a therapist can help you understand your symptoms and develop personalized coping strategies to manage your mood throughout the season.
Conclusion
The “winter blues” and Seasonal Affective Disorder are common responses to the darker, colder months. While the winter blues may be milder, they share common triggers with SAD, and many of the same strategies can help ease both conditions. Whether you’re dealing with occasional seasonal slumps or a more significant mood change, light therapy, vitamin D supplementation, medication, talk therapy, and healthy lifestyle adjustments can make winter a more manageable and fulfilling time.
If you suspect you have SAD or feel that the “winter blues” are significantly affecting your life, don’t hesitate to reach out to a healthcare professional. With the right tools and support, brighter days—both literally and figuratively—are ahead.
