Winter Blues vs. SAD: How to Spot the Difference and Boost Your Mood

Table of ContentsView AllTable of ContentsGenetic ComponentPatternWhen Symptoms Get BetterSigns and SymptomsWhen to See a ProviderTreatment Options for SADTips to Feel Better

Table of ContentsView All

View All

Table of Contents

Genetic Component

Pattern

When Symptoms Get Better

Signs and Symptoms

When to See a Provider

Treatment Options for SAD

Tips to Feel Better

Seasonal affective disorder (SAD) is sometimes called the “winter blues” because it causes sadness during the fall and winter months. However, the winter blues and SAD are not the same condition.

SAD is a type of depression that needs treatment. It limits normal function and motivation, whereas the winter blues can affect you for shorter periods, such as a day or two once or twice a month. Some research reports suggest that the winter blues are a mild form of SAD called subsyndromal seasonal affective disorder.

Seasonal affective disorder(SAD) is a form of recurrentmajor depressive disorder(MMD) where depressive episodes occur during the same season each year.SAD is believed to be related to reduced daylight hours in the winter months. While much rarer, SAD can also occur in the warmer weather months.

SAD also has a genetic component and a more prevalent pattern. In addition, it is linked to low serotonin levels and melatonin imbalances. Treatment is available for SAD and may include medications, counseling, and light therapy.

SAD Has a Genetic Component

SAD affects up to 3% of the general population.It affects 10% to 20% of people with major depressive disorder and 25% of people withbipolar disorder.

Major Depressive DisorderMDD refers to a persistently low or depressed mood and a loss of interest in once enjoyable activities.For a diagnosis of MDD to be made, symptoms must be present for at least two weeks, which may include low self-esteem, low energy, and body pain without a clear cause. MDD is treatable with medication and psychotherapy.

Major Depressive Disorder

MDD refers to a persistently low or depressed mood and a loss of interest in once enjoyable activities.For a diagnosis of MDD to be made, symptoms must be present for at least two weeks, which may include low self-esteem, low energy, and body pain without a clear cause. MDD is treatable with medication and psychotherapy.

SAD tends to run in families. About 15% of people with SAD have a first-degree relative (parent or sibling with the condition).It may also occur in people who have a family history of othermood disorders.

Bipolar DisorderBipolar disorder is a mental health illness that causes unusual shifts in a person’s mood, energy, concentration, and activity levels.These shifts can make it hard to function and carry out day-to-day activities. Bipolar disorder can cause manic episodes (extremely energized behavior), depressive episodes, and hypomanic episodes (less severe manic periods).

Bipolar Disorder

Bipolar disorder is a mental health illness that causes unusual shifts in a person’s mood, energy, concentration, and activity levels.These shifts can make it hard to function and carry out day-to-day activities. Bipolar disorder can cause manic episodes (extremely energized behavior), depressive episodes, and hypomanic episodes (less severe manic periods).

SAD tends to affect people born assigned female at birth more often than it does people assigned male at birth.It also occurs more frequently in younger adults compared to older adults.

Other potential factors related to SAD include:

SAD Has a Pattern

Winter Blues or SAD?

Feeling down or sad during the winter months could signify the winter blues.But if you find yourself experiencing symptoms that affect your ability to function, your depressive symptoms could be something more serious.

SAD is a complex disorder, and it is more than just sadness. It causes symptoms like those often seen in major depressive disorder, including sleep troubles, energy level fluctuations, and appetite and weight changes. It may lead to isolation and an inability to enjoy things that previously brought you happiness or pleasure (anhedonia).

If symptoms of SAD become severe, they lead to self-medication with alcohol or drugs or ideas of self-harm or suicidal ideation.

If you are experiencing symptoms of SAD, feel depressed for two or more weeks, or are thinking about self-harm or suicide, it is crucial to seek out mental healthcare immediately.

Suicide Prevention HotlineIf you or someone you know are having suicidal thoughts, dial 988 to contact the988 Suicide & Crisis Lifelineand connect with a trained counselor. If you or a loved one are in immediate danger, call 911.

Suicide Prevention Hotline

If you or someone you know are having suicidal thoughts, dial 988 to contact the988 Suicide & Crisis Lifelineand connect with a trained counselor. If you or a loved one are in immediate danger, call 911.

Symptoms of SAD typically occur during the fall and winter months when there is less sunlight.Symptoms will improve with the arrival of spring.

The most challenging months for people with SAD in the United States are January and February.

Some people will experience a rarer form of SAD that occurs in warmer weather called summer-pattern SAD. It starts in late spring or early summer and ends in the fall.

The winter blues can also cause a mildly depressed mood over a shorter period or that occurs sporadically and improves in a day or two.But SAD generally lasts for the entire season and causes symptoms seen in other types of depression—a persistently sad mood, fatigue, loss of interest, sleep troubles, and changes in sleep patterns.

Signs and Symptoms of SAD

Symptoms of SAD may include:

Winter-pattern SAD may also cause:

Summer-pattern SAD may also cause:

Different Types of Depression: An Overview

When to Contact a Healthcare Provider

It is not unusual to have days when you feel down or sad. However, if you feel down for days and cannot get motivated to do the activities you typically enjoy, see a healthcare provider.

It is essential to get medical help if you are also:

A healthcare professional canscreen for SAD. Screening usually involves a questionnaire or verbal assessment.

Your primary care provider or your child’s provider can screen for SAD and offer recommendations, including treatment options or a referral to a therapist orpsychiatrist.

SAD is treatable and manageable. Treatment for SAD falls into four categories that can be used alone or in combination.

These categories are:

Light Therapy

Psychotherapy

Psychotherapy, also called talk therapy, utilizescognitive behavioral therapy(CBT) to manage SAD.CBT can help you learn ways to cope better, manage stress, identify negative thoughts and behaviors that make you feel worse, and develop healthy behaviors to manage symptoms, such as exercise andimproving sleep hygiene(activities and environment surrounding bedtime).

Research on CBT and light therapy has found both therapies effective in improving symptoms, but CBT might offer slightly faster results.

Medications

It may take a few weeks before you notice symptom improvement, or you may need to try more than one medication before you find one that works for you and has the fewest side effects.

The Food and Drug Administration (FDA) has approved Wellbutrin (bupropion) to treat SAD.It is an extended-release antidepressant. It has been found to prevent recurrences of SAD episodes when taken from fall to early spring.

Your healthcare provider may recommend starting treatment before your symptoms typically begin each year and continuing treatment beyond when your symptoms usually dissipate.

Vitamin D Supplementation

Because winter-pattern SAD is sometimes linked tovitamin D deficiency, vitamin D supplements may help to reduce symptoms.

Talk to your healthcare provider before using vitamin D to treat your SAD. They will assess you and ask about other health conditions and medications you take to determine if vitamin D is a safe and effective option for you.

SAD is not preventable, but there are some things you can do to manage symptoms to keep them from getting worse.

If you have a history of SAD, your healthcare provider can start you on treatment before the fall for winter-pattern SAD or in the spring for summer-pattern SAD. Starting treatment early may help to prevent or reduce symptoms.

Some healthy lifestyle and self-care habits may help you manage and prevent symptoms from returning.

Why Do I Feel Sad for No Reason? Potential Causes and Coping Tips

Summary

Seasonal affective disorder is a type of depression that occurs at the same time each year, usually in the winter months. While winter blues may last for a day or two once or twice a month, SAD affects people for longer periods in a seasonal pattern each year.

Symptoms of SAD can affect your mood, energy, sleep, and appetite. SAD is believed to be related to genetics, a personal or family history of depression, living further away from the equator, and vitamin D deficiency. If you have previously been diagnosed with SAD or have major depression or bipolar disorder, you are more prone to SAD or SAD recurrences.

Treatment is available for SAD and includes medications, vitamin D supplements, talk therapy, and light therapy. If you suspect you may be depressed, reach out to your healthcare provider. This is especially important if you find you are unable to function, have lost interest in activities you enjoyed doing, are using drugs or alcohol to cope, or have suicidal thoughts.

14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res. Treat.2015;2015:178564. doi:10.1155/2015/178564National Institute of Mental Health.Seasonal affective disorder.MedlinePlus.Seasonal affective disorder.Substance Abuse and Mental Health Services Administration.Understanding major depressive disorder.National Insitute of Mental Health.Bipolar disorder.National Alliance on Mental Illness.Major depressive disorder with a seasonal pattern.American Psychiatric Association.Seasonal affective disorder (SAD).American Psychiatric Association.Seasonal affective disorder: more than the winter blues.Rohan KJ, Mahon JN, Evans M, et al.Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: acute outcomes.Am J Psychiatry. 2015;172(9):862-869. doi:10.1176/appi.ajp.2015.14101293Zagorski N.FDA approves rapid-acting oral antidepressant.PN. 2022;57(11). doi:10.1176/appi.pn.2022.11.11.13van der Rhee HJ, de Vries E, Coebergh JW.Regular sun exposure benefits health.Med Hypotheses. 2016;97:34-37. doi:10.1016/j.mehy.2016.10.011Harvard Health Publishing.Exercise is an all-natural treatment to fight depression.Harvard Health Publishing.Omega-3 fatty acids for mood disorders.Richter-Levin G, Xu L.How could stress lead to major depressive disorder?IBRO Rep. 2018;4:38-43. doi:10.1016/j.ibror.2018.04.001

14 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res. Treat.2015;2015:178564. doi:10.1155/2015/178564National Institute of Mental Health.Seasonal affective disorder.MedlinePlus.Seasonal affective disorder.Substance Abuse and Mental Health Services Administration.Understanding major depressive disorder.National Insitute of Mental Health.Bipolar disorder.National Alliance on Mental Illness.Major depressive disorder with a seasonal pattern.American Psychiatric Association.Seasonal affective disorder (SAD).American Psychiatric Association.Seasonal affective disorder: more than the winter blues.Rohan KJ, Mahon JN, Evans M, et al.Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: acute outcomes.Am J Psychiatry. 2015;172(9):862-869. doi:10.1176/appi.ajp.2015.14101293Zagorski N.FDA approves rapid-acting oral antidepressant.PN. 2022;57(11). doi:10.1176/appi.pn.2022.11.11.13van der Rhee HJ, de Vries E, Coebergh JW.Regular sun exposure benefits health.Med Hypotheses. 2016;97:34-37. doi:10.1016/j.mehy.2016.10.011Harvard Health Publishing.Exercise is an all-natural treatment to fight depression.Harvard Health Publishing.Omega-3 fatty acids for mood disorders.Richter-Levin G, Xu L.How could stress lead to major depressive disorder?IBRO Rep. 2018;4:38-43. doi:10.1016/j.ibror.2018.04.001

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res. Treat.2015;2015:178564. doi:10.1155/2015/178564National Institute of Mental Health.Seasonal affective disorder.MedlinePlus.Seasonal affective disorder.Substance Abuse and Mental Health Services Administration.Understanding major depressive disorder.National Insitute of Mental Health.Bipolar disorder.National Alliance on Mental Illness.Major depressive disorder with a seasonal pattern.American Psychiatric Association.Seasonal affective disorder (SAD).American Psychiatric Association.Seasonal affective disorder: more than the winter blues.Rohan KJ, Mahon JN, Evans M, et al.Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: acute outcomes.Am J Psychiatry. 2015;172(9):862-869. doi:10.1176/appi.ajp.2015.14101293Zagorski N.FDA approves rapid-acting oral antidepressant.PN. 2022;57(11). doi:10.1176/appi.pn.2022.11.11.13van der Rhee HJ, de Vries E, Coebergh JW.Regular sun exposure benefits health.Med Hypotheses. 2016;97:34-37. doi:10.1016/j.mehy.2016.10.011Harvard Health Publishing.Exercise is an all-natural treatment to fight depression.Harvard Health Publishing.Omega-3 fatty acids for mood disorders.Richter-Levin G, Xu L.How could stress lead to major depressive disorder?IBRO Rep. 2018;4:38-43. doi:10.1016/j.ibror.2018.04.001

Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res. Treat.2015;2015:178564. doi:10.1155/2015/178564

National Institute of Mental Health.Seasonal affective disorder.

MedlinePlus.Seasonal affective disorder.

Substance Abuse and Mental Health Services Administration.Understanding major depressive disorder.

National Insitute of Mental Health.Bipolar disorder.

National Alliance on Mental Illness.Major depressive disorder with a seasonal pattern.

American Psychiatric Association.Seasonal affective disorder (SAD).

American Psychiatric Association.Seasonal affective disorder: more than the winter blues.

Rohan KJ, Mahon JN, Evans M, et al.Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: acute outcomes.Am J Psychiatry. 2015;172(9):862-869. doi:10.1176/appi.ajp.2015.14101293

Zagorski N.FDA approves rapid-acting oral antidepressant.PN. 2022;57(11). doi:10.1176/appi.pn.2022.11.11.13

van der Rhee HJ, de Vries E, Coebergh JW.Regular sun exposure benefits health.Med Hypotheses. 2016;97:34-37. doi:10.1016/j.mehy.2016.10.011

Harvard Health Publishing.Exercise is an all-natural treatment to fight depression.

Harvard Health Publishing.Omega-3 fatty acids for mood disorders.

Richter-Levin G, Xu L.How could stress lead to major depressive disorder?IBRO Rep. 2018;4:38-43. doi:10.1016/j.ibror.2018.04.001

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