When the days get shorter and the temperatures drop, many people notice their mood shift. You might feel more tired than usual, less motivated to do the things you enjoy, or just a little down. This is often called the “winter blues,” and it’s fairly common.
But for some, those feelings go beyond a mild slump and turn into something more serious known as seasonal affective disorder (SAD). Understanding the difference can help you know when it’s time to reach out for support.
Dr. Michael Skardasis and our team at Optimal Performance Medicine in Woodstock, Georgia, want you healthy in mind and body. Here, we dive into the ups and downs of mental and emotional health during winter.
SAD is a type of depression that typically occurs during the fall and winter months, when there’s less natural sunlight. It’s more than just disliking cold weather or feeling a little sluggish — it can significantly affect daily life.
Some believe that reduced sunlight disrupts your body’s internal clock and lower levels of serotonin, a chemical that helps regulate mood. Lower light exposure can also increase melatonin production, which may leave you feeling tired and sluggish.
The winter blues usually bring mild changes in mood or energy, but SAD symptoms are more persistent and can interfere with work, relationships, and overall well-being. Common signs include:
If these symptoms last for weeks at a time and return each year during the colder months, it may be something more than just temporary winter blues.
Anyone can experience SAD, but some factors make it more likely. If you live far from the equator, where winter days are much shorter, you’re more prone to symptoms.
A family history of depression or SAD can also increase your risk. Women are also diagnosed more often than men, and symptoms commonly begin in young adulthood, often between the ages of 18 and 30.
The good news is that effective treatments are available. One common option is light therapy, where you spend time each day near a special light box that mimics natural sunlight. Just 20-30 minutes a day can help regulate your body’s internal clock and improve mood.
For people with moderate to severe symptoms, medication such as antidepressants may help. Another approach is talk therapy, particularly cognitive behavioral therapy, which helps identify and reframe negative thought patterns.
Lifestyle changes can also make a big difference. Staying active, maintaining a consistent sleep schedule, and spending as much time outdoors as possible contribute to a better mood and increased energy.
Many people find that combining these approaches works best, and Dr. Skardasis can help tailor a plan that fits your needs.
While professional treatment is essential for SAD, simple changes in your daily life can also make a difference. Here are some of the easiest ways to support your mental health this winter:
If your mood feels consistently low, you’ve lost interest in daily activities, or you notice changes in sleep and appetite that don’t improve, it’s important to reach out for help. Providers like Dr. Skardasis can recognize SAD or other mental health conditions and connect you with the right treatment.
Don’t wait until symptoms become overwhelming. Early intervention can help you feel better sooner and prevent your depression from worsening.
Feeling a little down in the winter months is common, but SAD goes beyond the winter blues. If you’re experiencing persistent changes in mood, energy, or motivation, you don’t have to push through it alone.
Talk with Dr. Skardasis about your symptoms. Brighter days — both literally and figuratively — are ahead, especially with the right support. Contact Optimal Performance Medicine today to schedule a mental health consultation.
