What are the Winter Blues? Everything to Know

 

Do you ever feel sluggish and slightly down as the temperatures drop and the days grow shorter? If you feel less optimistic, have less energy, and feel less engaged in life during the winter months, you may have winter blues syndrome.

The winter blues involve a shift in mood during the colder, darker months of the year. Winter blue syndrome is a milder form of depression called seasonal affective disorder (SAD).

Seasonal affective disorder is more than the winter blues. Individuals with SAD have more significant symptoms of depression, such as:

• An overall withdrawal from activities
• Pervasive feelings of sadness
• And loss of interest in activities.

Recognizing the signs of winter blues and SAD can help a person take action. This can reduce symptoms and improve their quality of life.

The article below provides a comprehensive overview of the winter blues, including its causes, symptoms, treatment, and coping strategies.

What Are The Winter Blues?

The winter blues is a type of seasonal affective disorder. It's characterized by a predictable onset of depressive symptoms during the winter months.

The winter blues is not a medical diagnosis. It's a general term used to describe a milder form of seasonal affective disorder. Seasonal affective disorder differs in that it is a defined clinical diagnosis associated with the shortening of daylight.

"SAD is more severe and actually diagnosable. It has a noticeable impact on daily functioning. Those with the winter blues might have some mood disturbance, fatigue, and low energy. SAD typically meets the diagnostic criteria for depression." - Holly Schiff, Psy.D.

The key feature of SAD is that it follows a regular pattern and is most prominent in winter when there is less sunlight.

Some of the symptoms of the winter blues and seasonal affective disorder are similar. However, the severity of symptoms distinguishes SAD from the winter blues.

When asked to compare each on a scale of 1 to 10 (10 being severe), Dr. Schiff explains that the winter blues sit "somewhere between 3 and 5. The symptoms are noticeable but not debilitating. For SAD, I would say between 6 and 10. The symptoms significantly interfere with daily life, work, and relationships."

"Winter blues might feel like a 'slump,' while SAD is more like being stuck in quicksand." - Ehab Youssef, Licensed Clinical Psychologist.

The winter blues are relatively common. Abou 14% of people in the United States experience the blues. Seasonal affective disorder (SAD) occurs less frequently, with about 6% of Americans experiencing it.

What Causes Winter Blues?

Multiple factors may contribute to winter blues disorder, including the following: 

Reduced Sunlight Exposure

Winter blues syndrome likely occurs due to decreased sunlight exposure. We need sunlight to help regulate our bodies' natural melatonin production and circadian rhythm.

During the winter months, when there is less sunlight, your biological clock shifts. This can lead to changes in energy level, sleep, and overall mood. 

Sun exposure also helps your body produce serotonin, a neurotransmitter associated with mood regulation. Without sun exposure, a decrease in serotonin may occur, resulting in a low mood.

Rates of seasonal affective disorder vary depending on the part of the globe you live. Seasonal affective disorder and the winter blues happen more often in places far from the equator.

Within the United States, SAD occurs more commonly in the northern states. Estimates are that about 1% of the population experience seasonal affective disorder in Florida. However, the further north you go, the higher the rates, with about 10% of adults having SAD in New Hampshire.

Changes in Brain Chemistry

As mentioned above, neurotransmitters, including serotonin and melatonin, help regulate mood. Decreased sunlight may lead to reduced production of these critical neurotransmitters. These alterations in brain chemistry, which potentially occur during the winter months, may lead to changes in mood.

Circadian Rhythm Disruptions

"Your circadian rhythm is like your internal clock; sunlight acts as its reset button. Less sunlight disrupts this rhythm.

This leads to increased melatonin production (which makes you sleepy) and decreased serotonin (which stabilizes mood). This imbalance can cause the lethargy and sadness often seen in the winter blues." - Ehab Youssef, Licensed Clinical Psychologist.

Other Potential Factors

Other factors, such as a family history of mood disorders, may also potentially increase the risk of winter blues.

"Genetics can make some individuals more prone, as can certain personality traits—like perfectionism or a tendency toward rumination. A stressful holiday season or financial strain can also exacerbate winter blues." - Ehab Youssef, Licensed Clinical Psychologist.

Certain lifestyle factors, such as a poor diet and lack of exercise, may also contribute. Gender also appears to play a role in the risk of developing winter blues syndrome and SAD. Most estimates indicate that seasonal affective disorder is 2 to 4 times more common in females than males.

Signs and Symptoms of Winter Blues

Signs of the winter blues may vary. In general, the winter blues may affect: 

Low Mood

Low mood is one of the most common symptoms of the winter blues. An individual may also have periods of anxiety, irritability, and a general loss of interest in activities.

Sleep Disruptions

Sleep disruptions may develop. This may present as trouble falling or staying asleep, or an individual may sleep more than usual. 

Depleted Energy Levels

Individuals with the winter blues often experience changes in their energy levels. This usually presents as low energy and fatigue. The low-level depression that occurs may also lead to decreased motivation.

Change in Appetite

Appetite changes may also occur. These may include increased cravings for carbohydrates, which leads to weight gain.

Social Withdrawal

The winter blues often lead to a decreased desire to interact socially. Although social withdrawal is usually more severe with SAD, the winter blues can also lead to social isolation.

Cognitive Changes

Cognitive changes are possible, including indecisiveness, memory issues, and difficulty concentrating.

Less Common Symptoms

Less common winter blues symptoms may include digestive problems such as stomach aches. Additionally, symptoms may include aches and pains, muscle soreness, and joint discomfort.

Coping with Winter Blues

You don't have to wait for the change of seasons to feel better from the winter blues. There are several things you can do to cope with symptoms, including: 

Light Therapy

Light therapy using a light therapy lamp or box often alleviates winter blues symptoms. Exposure to the light from a light therapy lamp or box mimics exposure to sunlight. 

Light exposure can help increase serotonin levels and regulate circadian rhythms. Research supports the use of light therapy boxes in treating mood disorders, including the winter blues.

A meta-analysis published in the journal Psychotherapy and Psychosomatics included 19 randomized clinical studies. Researchers found that exposure to light therapy was an effective treatment over the placebo for decreasing symptoms of SAD.

Regular Exercise

Regular exercise is also essential for improving symptoms. It can increase serotonin levels, which may improve mood and energy.

Healthy Diet

A healthy diet benefits overall health and improves symptoms of the winter blues. Stick to a well-balanced diet that includes whole grains, lean protein, fruits, and vegetables. Avoid excess alcohol, sugar, and processed foods.

Social Interaction

Humans are meant to connect. One way to combat the winter blues is to maintain connections with loved ones. Even if you don't initially feel like social interactions, give it a try. Social interaction might be just what you need.

Mindfulness Techniques

Mindful techniques can ease stress and tension and boost serotonin levels, enhancing mood. Consider different mindful practices such as deep breathing exercises, Tai chi, and meditation. Try different techniques until you find the right one for you.

Additional Strategies

There may be some additional strategies that can help treat the winter blues, including: 

Travel to Sunnier Climates

Although it may not always be possible, consider traveling to sunnier climates during the winter months to get an additional boost of sunshine.

Vitamin D Supplements

Taking vitamin D supplements can boost your serotonin levels. Sunlight also helps produce vitamin D. Less sun in the winter can lead to a vitamin D deficiency. Vitamin D deficiencies can decrease serotonin levels. Always consult your doctor before starting supplements.

Cognitive Behavioral Therapy (CBT)

CBT is a type of talk therapy that helps address negative thought patterns. By changing thought patterns and behaviors, it may improve mood.

When to Seek Professional Help

There may be instances where the winter blues become more serious. If this occurs, do not hesitate to seek professional help. Signs that may indicate the need for professional help include: 

·     Persistence symptoms that interfere with daily life

·     Symptoms that do not improve or get worse despite lifestyle changes

·     Suicidal thoughts or behaviors

·     Engaging in reckless behavior such as excess alcohol consumption

Various mental health professionals, including psychologists, psychiatrists, therapists, and counselors, are available to help treat symptoms of the winter blues or seasonal affective disorder.

"The good news is, whether you're dealing with winter blues or something more severe as SAD, both are generally treatable. We encourage people to get professional help. This can help them enjoy the cold months instead of just waiting for them to end." - Cathy Sullivan-Windt, Licensed Counselor.

Conclusion

The winter blues involve a predictable shift in mood during the colder months. Symptoms can include sadness, loss of interest in activities, and low energy. If you have winter blues symptoms, it's vital to prioritize self-care during the winter months.

You can do various things to improve your mood and care for yourself. This includes light therapy, regular exercise, prioritizing sleep, and staying engaged with your loved ones.

Remember, you're not alone, and help is available. If symptoms worsen, professional help can decrease symptoms and improve overall well-being.

About the Contributors

Holly Schiff, Psy.D.

Licensed Clinical Psychologist

South County Psychiatry

Bio: Dr. Holly Schiff, Psy.D., is a clinical psychologist licensed in Connecticut, Florida, New York, and Rhode Island. She focuses exclusively on children, adolescents, young adults, and their families. She received degrees from Columbia University, Fordham University, and Hofstra University.

Cathy Sullivan-Windt

Licensed psychologist and Owner

New Connections Counseling Center

Bio: Cathy is a licensed counseling psychologist with 20+ years of experience. She specializes in women's counseling, anxiety treatment, sexual assault recovery, life transitions, and relationship issues.

Ehab Youssef

Licensed Clinical Psychologist

Mentalyc

Bio: Ehab is a licensed clinical psychologist with an MSc in Psychology from the University of Groningen. He is also a mental health researcher and a writer at Mentalyc.