Beating Winter Blues

Seasonal affective disorder (aptly referred to by the acronym SAD) is a yearly recurring form of depression that usually coincides with the onset of fall and ends around spring. Although the exact causes of SAD remain unknown, it’s largely been attributed to the shorter days and colder temperatures, says Tracy Wilder, a psychotherapist in Toronto. The loss of natural light impacts our circadian rhythms; our bodies produce more melatonin and less serotonin, reducing our energy levels and overall feelings of happiness.

What are the symptoms of SAD?

Some symptoms of winter-onset SAD include the following:

• oversleeping
• craving more carbs; overeating
• weight gain
• irritability
• trouble concentrating
• feelings of hopelessness and guilt
• loss of interest in social activities
• negative thoughts

Who is most vulnerable?

Women and girls are disproportionately more affected by SAD than men and boys, likely due to hormonal differences and different social expectations. Onset of SAD often occurs in early adulthood.

How do we get out of our heads?

“The more … we’re in our heads, not socializing, and not getting out there, the worse our mental health gets,” says Wilder. “[W]hen we’re in our heads … we start to ruminate, and that voice inside is, sadly, not always kind to us,” she says. That’s why it’s so important to get out of that negative headspace, get outside, and get active.

Exercise

Physical activity releases mood-boosting chemicals and, although it may be harder to feel motivated to get active, it’s perhaps even more crucial this time of year when the body is deprived of happiness chemicals dopamine and serotonin.

Socialize

Socializing is another key factor, even when we don’t feel like seeing people. “It’s a big part of what gives us happiness and purpose,” says Wilder. Connecting with others can greatly reduce feelings of isolation and stress and help us feel supported and loved.

Meditate

Meditation has been shown to diminish symptoms of depression and anxiety by shifting the brain away from negative thoughts, calming the mind, and changing how the brain responds to triggering situations.

Get more light

Light therapy uses a flatscreen device called a light box that emits a strong fluorescent light to mimic the effects of sunlight and, over time, restore natural circadian rhythms. Usually administered for 30 to 60 minutes every morning, fall to spring, most notice results within three to five days.

How do we affect SAD through diet?

“Our mind and body are so interwoven,” said Wilder. “When we struggle mentally, there are a lot of physical side effects that happen, and when our physical health isn’t good, mental health problems go with it.”

Eat healthy whole foods

We often crave more refined carbs in the winter because our bodies are looking for the quick dopamine rush we get from them; however, that quick hit comes with side effects like energy crashes and mood swings that just exacerbate the problem. That’s why maintaining a balanced diet of high-quality foods, like fruits, vegetables, and whole grains, that nourish us with vitamins, minerals, and antioxidants is so important.

Supplement

Because there’s less sunlight in the winter, we get less vitamin D, a nutrient that plays a key role in the development of the happiness chemicals in our brains. This is why Wilder recommends taking vitamin D supplements through these drearier months.

Although they may seem unrelated, there’s a strong connection between our gut and our brain. Probiotic supplements encourage the production of healthy bacteria in our gut, which produce serotonin that is then transmitted from the gastrointestinal tract to the central nervous system.

According to Wilder, sometimes the problem really is as simple as a vitamin deficiency, so it’s important to inform your doctor when you’re struggling mentally, not just your therapist.

This article was originally published in the January 2025 issue of alive magazine.