Warning Signs of Winter Depression in Adults

Recognizing the Symptoms of Seasonal Affective Disorder  

Across the country, nights are colder and daylight hours are shorter. Do you notice a lack of energy or changes in your sleeping habits during shorter months? The lazy urge to hibernate is very common. Seasonal winter depression, in fact, is a clinical mental health condition – and up to 10 million Americans may experience it, according to the National Institute of Mental Health (NIMH). 

Known as Seasonal Affective Disorder (SAD), the symptoms of winter depression can manifest in different ways during several months of the year). Recognizing the early warning signs of SAD may be the key to proper diagnosis and early intervention. 

Psychotherapy (also called talk therapy or counseling) can help people with SAD by teaching them new ways of thinking and changing habits that contribute to depression. Medications to treat depression (antidepressants) can be effective for SAD when used alone or in combination with talk therapy.  

Signs of SAD and winter depression vary in intensity

Two main indicators for SAD are mood swings and lack of interest in physical activity. Exercise is a natural antidepressant, says NIMH, so incorporating regular activities back into your week can help battle winter depression.  

Meanwhile, be aware of the subtle signs of SAD: 

Feelings of hopelessness. Noticeable shifts in mood such as sadness and irritability during winter months. 

Low energy. Persistent fatigue that doesn’t improve with rest or medication can actually be a sign of SAD.

Sleep disturbance. Changes in sleep patterns, including oversleeping or sudden insomnia, can indicate the onset of winter depression.

Social withdrawal. Increased isolation and lack of interest in activities you once found pleasurable, like socializing with friends.

Difficulty concentrating. Struggling to focus on tasks, make decisions and remember fine details may be indicators of SAD.  

Appetite change. Overeating, food cravings and seasonal weight fluctuations are linked to winter depression.

Aches and pains. Unexplained physical symptoms, such as headaches and digestive issues, may be related to SAD.

Substance use. People of all ages may experiment more with alcohol or high-risk drugs as a coping mechanism during winter.

If you notice these signals in yourself or others, consult a therapist or health professional for evaluation and support. Recognizing early signs of seasonal winter depression can lead to timely intervention and symptom management during the dreariest winter months, and beyond.

6 Ways to Cope With Winter Depression 

SAD is a type of depression characterized by recurring seasonal symptoms possibly lasting 4−5 months of the year, according to the National Institutes of Health (NIH). It’s more common in the northern states than down south where it’s sunnier. Of course, not every person struggling with low-grade depression has SAD in the wintertime.  

Strategies for managing seasonal winter depression 

• Perform regular, moderate exercise (like walking or lifting weights) to elevate your heart rate and your mood.  
• Engage in outdoor leisure activities (like golf) that occur in natural sunlight and help regulate the feel-good brain neurotransmitters. 
• Establish a reliable, unrushed daily schedule to create a sense of balance.
• Reach out to friends and family to stay connected, even a quick video chat may help stave off SAD.
• Practice daily meditation and mindfulness techniques to reduce stress and enhance feelings of well-being.
• Find activities with a friend or partner that bring joy and fulfillment – like volunteering together.  
• Eat a balanced diet rich in fruits, vegetables, grains and omega-3 fatty acids for brain health and steady stamina throughout the day. 

A healthy lifestyle with regular exercise, a balanced diet and stress relief therapy can help to prevent symptoms of types of winter depression. In more severe cases, a healthcare professional for medication or SAD therapies may be needed. 

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