Feeling down in the winter is often normalized, but is it normal? Shorter days, less sunlight exposure and more indoor time can change your mental health. While a small transition is expected going from warmer to cooler weather, there’s a difference between feeling a little down and symptoms of depression in the winter. Let’s go through what’s normal, what’s not, and how you can spot the difference.

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What is Winter Blues?

The winter blues are a mindset shift for many people, especially in northern latitudes during cooler months. They also feel like a temporary dip in mood or energy level that tends to coincide with the time change and colder months of the year. Many people dread the sluggish feeling, as it can dampen their mental health for days or weeks. 

There are scientific reasons that we start to feel differently when exposed to reduced sunlight in the winter. It can throw off our bodies, internal clock, and circadian rhythm and even decrease serotonin, a hormone thought to regulate mood in the brain. You can think of serotonin as the "happiness hormone.” So naturally, when levels drop, you can feel more irritable or blue.¹

However, suppose you find that the mood and energy changes are more than just an inconvenient nuisance to your day. In that case, you may need to take a deeper look at these symptoms to see if you qualify for something called seasonal affective disorder (SAD).²

Winter Blues vs. Seasonal Affective Disorder 

The winter blues are relatively mild compared to seasonal affective disorder, also known as SAD. SAD is a more intense form of depression triggered by seasonal changes and our body’s response to them. SAD isn't just simply feeling down or unmotivated; it's a clinically diagnosable condition that will impact your daily life and functioning.²

Think of it this way: if you get a headache, you can take Tylenol and get through every once in a while. This is the equivalent of the winter blues. But if you have a headache for weeks and nothing relieves it, you likely need medical attention.

Signs and Symptoms of Seasonal Affective Disorder

Here are a few signs that you might be dealing with something more than just feeling down for a bit in the winter.²

• Chronic feelings of sadness, hopelessness, or low self-worth
• Intense fatigue, low mental stamina, or difficulty concentrating on tasks
• Change in appetite or cravings
• Oversleeping or trouble waking up despite getting enough sleep
• Withdrawing from social activities or relationships

Ultimately, if you find these symptoms interfering with your ability to work, be present in your relationships, or enjoy your life, we recommend seeking professional help. SAD isn’t something to “wait out”—you can start feeling better now.

<div class="pro-tip"><strong>Learn More: </strong><a href=food-and-mental-health>Does Food Impact Mental Health?</a>.</div>

6 Tips to Help Beat the Winter Blues 

If you don't think you are affected by seasonal depression and just want to take better care of yourself in the winter to prevent the winter blues, here are our top tips.

Vitamin D

Low levels of vitamin D have been linked to anxiety and depression, as well as other health concerns like bone loss. Supplementing with vitamin D can be a major mood booster in winter. Vitamin D is synthesized in the body after exposure to sunlight, so if you aren't getting as much sunshine due to shorter days, supplementing with vitamin D could help.³

Foods like egg yolks, fatty fish like salmon or tuna, and mushrooms are all sources of vitamin D to help you reach your daily needs. You can also get your vitamin D tested for deficiencies and discuss the appropriate dose to improve your vitamin status with your doctor. 

Exercise

Exercise can be difficult to maintain in the winter as the cold weather and shorter days make it difficult to leave the house. However exercising is a natural mood booster for the brain, and it can release the feel-good endorphins needed to combat depression symptoms.⁴ A brisk walk, an indoor YouTube workout, or joining a gym can all be great ways to get into a consistent activity routine in the winter.

Sleep

Cooler months can be tempting to stay in bed and sleep longer, but remember that one sign of seasonal affective disorder is oversleeping or having trouble getting out of bed. If this is you, you may need more help than getting into a better sleep routine. On the other hand, if you've never developed good sleep hygiene, maintaining a consistent sleep schedule can help you regulate your circadian rhythm and improve your energy levels throughout the day. This means keeping your sleep schedule as consistent as possible from the week to the weekend, choosing the same bedtime and wake times.⁵

Balanced Nutrition

What you eat impacts how you feel, especially regarding your blood sugar. Blood sugar swings or low blood sugar episodes can both cause changes to your mood and serious drops in energy levels. Choosing a balanced diet when the weather gets cooler is important, so consider using this time of year to incorporate healthy, seasonal foods and new recipes. Get cozy with soups, stews, crockpots, recipes, and more to stay healthy in the winter without getting in a rut with nutrition. Remember to prioritize protein, fiber, and healthy fat for your blood sugar to prevent blood sugar spikes and crashes. These are all key nutrients to support stable blood sugar—and a better mood as a result.⁶

If your appetite has changed significantly or you've noticed a change in weight loss or gain, consider an evaluation for seasonal affective disorder.

Light Therapy

For those of us with limited sunlight, during winter, light therapy can be one way to boost your mood without having to do much. Simply, a light therapy lamp mimics natural sunlight, and you can turn it on while you work at a desk. Sitting in front of a light therapy lamp for 20 minutes, particularly in the morning, can help boost serotonin levels and help regulate circadian rhythm, which can impact sleep.⁷

Medication 

If you suspect that your mood changes are more than simply the winter blues, seek professional help and consider medication as one solution for improving your mental health. Taking medication doesn't mean you can't still work on these other habits, but it may make everything feel a lot easier while you change healthy habits for a better mood and energy levels.

Seeking Professional Help If…

If your symptoms chronically persist or worsen despite introducing these mood-supporting habits, it's likely time to seek professional help. If your car were consistently running out of gas, you would take it to a mechanic. Seeking mental health help is the same—expert guidance to fix a deeper issue. Therapists and counselors can help provide support, interventions like cognitive behavioral therapy, or, in some cases, medication recommendations to boost your mood during the winter months.²

The Bottom Line

If you dread the colder months because you know that your mental health suffers, there are real habits you can implement to make a change and feel better. Take proactive steps for your mood and mental health, like eating a balanced diet, staying active, and supplementing with nutrients that can help support your brain. And remember, if your symptoms go beyond feeling down or begin to interfere with your daily life, reach out for professional support and counseling. 

<div class="pro-tip"><strong>Also Read: </strong><a href=winter-activities>39 Activities to Keep You Active And Avoid the Winter Blues</a>.</div>