Depression vs. Winter Blues: Understanding Seasonal Mental Health Changes

As the seasons change and the days get shorter, it is not uncommon for people to notice changes in their mood, energy levels, and mental state. You may notice that you are feeling more tired than usual, that you are craving comfort foods, or that you are feeling a general lack of motivation that seems to be tied to the time of year. While these feelings are not uncommon, it is very important to be able to distinguish between feelings of seasonal depression and clinical depression.

Seasonal changes in mental health impact millions of people around the world and recognizing whether you’re experiencing the “winter blues” or something more serious can help you respond appropriately and protect your well-being.

What Are the Winter Blues?

The winter blues, also known as subsyndromal seasonal affective disorder (S-SAD), is a mild experience of mood changes that happen during the colder and darker part of the year. It’s very common and usually doesn’t affect your life in a way that impacts your ability to function, but it can make life less enjoyable.

If you have the winter blues, you may notice that you feel a little down, a little less energetic or motivated than you would be if it were a brighter time of year. You might find that you’re sleeping a little more and staying indoors, or that you’re not feeling as social as you would like to be, but you can’t quite put your finger on why. These changes are real and valid, but they’re generally manageable and don’t prevent you from fulfilling your responsibilities or maintaining your routines.

The winter blues are primarily caused by lower exposure to sunlight, which in turn affects your circadian rhythms and can lower your serotonin levels; a neurotransmitter that regulates your moods. Lower exposure to sunlight also affects your melatonin levels, which can affect your sleep patterns and make you feel tired. In Nigeria, though, we do not have the same extreme weather changes as in temperate climates, but changes in weather patterns, especially during the harmattan, can also affect moods and energy levels.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder, or SAD, is a recognized subtype of major depressive disorder that is marked by recurring depressive episodes that occur in a seasonal pattern. Unlike the winter blues, SAD is a serious condition that affects a person’s daily functioning.

The symptoms of SAD usually start in late fall or early winter and resolve during the spring and summer months. SAD is more than just feeling a little down; it’s a persistent set of symptoms that meet the criteria for major depression, such as feeling extremely sad, no longer being interested in activities that you normally enjoy, having a dramatic change in sleep and appetite patterns, having trouble concentrating, feeling hopeless, and, in severe cases, having thoughts of harming yourself.

The important thing to remember is the level of severity and how it affects your life. Winter blues may leave you feeling less like exercising or going out with friends, while SAD may make it feel impossible to get out of bed. Winter blues may leave you craving more carbohydrates, while SAD may cause dramatic weight changes and irregular eating habits. Winter blues are unpleasant, while SAD is debilitating.

Clinical Depression: When It’s Not Seasonal

It is also essential to understand that not all depression that occurs during the winter months is seasonal. Major depressive disorder can occur at any time of the year, and if it happens during the winter months, it is not necessarily seasonal.

Clinical depression is marked by persistent symptoms that last for at least two weeks and impact your ability to function. Symptoms include feelings of sadness or emptiness, loss of interest in all activities, changes in appetite or weight, changes in sleep patterns, feelings of fatigue, feelings of worthlessness or guilt, problems with concentration, and thoughts of death or suicide.

The key difference between SAD and non-seasonal depression is the pattern. SAD depression follows a predictable pattern of improvement during certain months of the year. Non-seasonal depression does not follow a predictable pattern.

How to Know If You’re Experiencing Depression or Not

To accurately determine whether you’re experiencing winter blues, SAD, or depression, it’s essential to assess your symptoms on your own or with the help of a professional. To help you determine what you’re experiencing, ask yourself the following questions:

Severity

Are your symptoms mild and easy to deal with, or are they seriously impacting your life and activities? Are you still able to function normally, or do even simple tasks seem like too much to handle?

Duration

Have you been feeling this way for most of the day, almost every day, for at least two weeks? Or do you experience these feelings occasionally, with varying levels of intensity?

Pattern

Do you experience these symptoms at a certain time of year and then go away at other times of the year? Have you noticed this pattern for several years in a row?

Impact

Are you still able to participate in activities you enjoy, although not with as much passion? Or have you lost interest in everything, including activities that normally excite you?

If you find yourself having trouble answering these questions or if you’re experiencing distress regardless of what you’re experiencing, it’s time to seek professional help.

What You Can Do When Seasonal Mental Health Changes Occur

For Winter Blues

Light exposure is essential. Get outside during the daylight hours, open curtains to allow natural light into the room, and consider using a light therapy box if you are not getting adequate sunlight. Stick to regular exercise routines, even when you don’t feel like it, as exercise has a profound effect on mood. Continue to stay socially active and keep regular sleep patterns.

For SAD or Clinical Depression

Professional care is necessary. Proven therapies for SAD include light therapy, therapy (especially cognitive-behavioral therapy), and in some cases, medication.  These interventions are effective but require proper guidance from mental health professionals.

Therapy can assist you in learning how to cope with your depression, work through negative thinking patterns, and identify underlying issues that may be contributing to your depression. Sites such as Blueroomcare can make it easy and confidential to seek mental health assistance, which is often a deterrent for many people.

For Everyone

Whether you are dealing with winter blues or something more serious, there are some things that can help with your mental health during difficult times. These include maintaining good sleep hygiene, eating a healthy diet, cutting back on alcohol (which can exacerbate depression), staying connected with supportive people, and being honest about what you are going through rather than downplaying your experiences.

When to Seek Professional Care

Do not wait until your symptoms are intolerable before seeking help. If your mood changes are impacting your ability to function in your daily life, if you are having thoughts of harming yourself, if your symptoms persist despite your best efforts at self-care, if you are unable to meet your work or personal responsibilities, or if loved ones have noticed changes in your behavior or mood and are concerned, seek professional care.

Early treatment makes a huge difference. Depression, whether seasonal or not, is a treatable condition, and you do not have to suffer through it alone.

Takeaway

The distinction between winter blues and depression is not about diagnosing yourself but about seeking the right care. Winter blues are unpleasant but can be managed with lifestyle changes. SAD and depression are conditions that need professional care. All of these are legitimate experiences, and none of them indicate personal weakness or failure.

If you are not sure what is going on, it is always better to err on the side of caution and seek professional help. Mental health professionals can assist you in understanding what is happening and creating a plan to treat it. Your mental health is just as important as your physical health, no matter what time of year it is.

• Need support? Start your care journey by booking a confidential therapy session and accessing daily journaling and wellness check-ins through the Blueroomcare App.
• Looking for more guidance? Explore our blog for more mental health tips.