Skip to main content

December is Seasonal Affective Disorder Awareness Month

Got the “Winter Blues”? How to Cope with Seasonal Affective Disorder 

In the Upper Midwest, we know about the depths of winter all too well – arctic temperature drops, long hours of darkness, and face-freezing conditions. It’s enough to make even the hardiest among us want to hibernate until the spring thaw. But for those who suffer from the “winter blues,” the symptoms of the season can be overwhelming.

Also known as Seasonal Affective Disorder or SAD, this form of depression happens during periods of less sunlight and shorter days. Affecting about 5% of adults in the U.S. each winter, SAD is complex, with links to melatonin, the sleep hormone, and our winter behaviors.

“Depression in general is a complex subject,” says Dr. Russell Morfitt, co-founder and chief clinical officer of Learn to Live, a digital Cognitive Behavioral Therapy service. "Everything from genetics and environments to sunlight exposure and lifestyle choices can contribute to who is affected by Seasonal Affective Disorder," Morfitt says. Some of the symptoms include:

  • Sadness
  • Discouragement
  • Less interested in things you used to enjoy
  • An increase in appetite with accompanying weight gain
  • An increase in the number of hours you’re sleeping
  • Less energy
  • More restless
  • Feeling worthless
  • Trouble concentrating, focusing, or making decisions

If you find yourself experiencing some or all of the above symptoms on a seasonal basis, Dr. Morfitt suggests some of the following techniques to manage SAD:

  • Start with lifestyle changes-If winter tends to make you feel like a sedentary cabin dweller, find several ways to get out and socialize more. Take the activities you enjoy during warmer months and translate them into activities you can do during winter.
  • Let the light shine- Whenever possible, arrange your home or office environment so you can spend more time by a window to increase the amount of daylight you're exposed to. 
  • Seek help-One of the most important steps to help with seasonal affective disorder is to seek help from a healthcare or mental health professional, especially if you’re experiencing significant changes that are affecting quality of life.

For information about Seasonal Affective Disorder, visit here. 

Brought to you by:

Useful links:

  1. Holiday Blues or Seasonal Affective Disorder (SAD)? – Premera Blue Cross
  2. 4 Signs of Seasonal Depression | Aetna
  3. Seasonal Affective Disorder | Aetna Medicaid Illinois
  4. How a SAD Lamp Can Help with Seasonal Affective Disorder | CVS
  5. Depression | HealthLink
  6. 3 Ways to Manage Seasonal Eye Concerns | EyeMed