Winter Blues: How dipping temperature can trigger Seasonal Affective Disorder (SAD)

In winters, numerous individuals go through mood fluctuations as days become shorter and temperatures decline, and this is often known as the “winter blues.” For others, though, these emotions can progress beyond slight unease and escalate into

Seasonal Affective Disorder

(SAD)—a type of depression associated with changes in seasons. SAD mainly takes place in late autumn and winter, when there are fewer hours of daylight.
Seasonal affective disorder (SAD) also called “winter blues,” refers to sadness caused during the winter and fall months. However, both conditions are not the same. SAD needs treatment and is a type of depression. SAD has long-term effects, limiting normal functioning and motivation. Winter blues, on the other hand, affect a person for a shorter duration, like a day or two or twice a month. Some studies suggest that

winter blues

are a milder form of SAD also called subsyndromal seasonal affective disorder.

What is seasonal affective disorder (SAD)?

A type of recurrent major depressive disorder (MMD), seasonal affective disorder (SAD) is characterized by depressed episodes that happen throughout the same season every year. It is thought that fewer daylight hours during the winter months are linked to SAD. Additionally, SAD has a more common pattern and a hereditary component. It is also connected to melatonin abnormalities and low serotonin levels. SAD can be treated with medicine, counselling, and light treatment, among other things. It is even more common in the age group of 18–30 years and is more commonly seen in women. In India, around 5% to 6% go through SAD, and 15%–20% suffer from winter blues.

Causes of seasonal affective disorder (SAD)

According to Dr. Ritu Jha, Director and HOD, Neurology, Sarvodaya Hospital, Sector -8, Faridabad, “The precise reason for SAD remains unclear, but it is thought to be associated with the disturbance of the body’s internal clock, or circadian rhythm, caused by reduced sunlight. Decreased exposure to sunlight may result in decreased serotonin levels, a neurotransmitter that affects mood. Simultaneously, the body might generate increased amounts of melatonin, a hormone that controls sleep, resulting in sensations of tiredness and sluggishness. Collectively, these alterations can lead to the typical

symptoms of SAD

, including ongoing sadness, low energy, irritability, trouble focusing, and alterations in sleep or appetite.”
Chilly weather and restricted outdoor activities can further exacerbate these effects by fostering isolation and limiting chances for exercise, which are both vital for mental health.

Signs and symptoms of seasonal affective disorder (SAD)

SAD symptoms typically last 4–5 months each year and vary by season. Common signs include persistent sadness, anxiety, or numbness; feelings of hopelessness, irritability, or restlessness; fatigue, low energy, and reduced motivation; sleep disturbances; appetite changes; and difficulty concentrating or making decisions. Physical symptoms like headaches, body aches, and digestive issues may also occur. It usually results in excessive appetite, which results in weight gain as people crave carbohydrates. Winter-pattern SAD often involves oversleeping, overeating, and social withdrawal, while summer-pattern SAD may cause insomnia, poor appetite, restlessness, and agitation. People suffering from SAD become more emotionally sensitive and often cry and get irritated easily.

Treatment of seasonal affective disorder (SAD)

According to Dr. Saurabh Mehrotra, Associate Director, Psychiatrist/Mental Health, Neurosciences, Medanta Gurugram, “SAD is treatable with therapies such as bright light therapy, psychotherapy, antidepressants, and vitamin D supplements. Bright light therapy mimics sunlight to improve mood, while Cognitive Behavioral Therapy (CBT) helps manage stress and build healthy habits like exercise and better sleep. It becomes important to treat SAD as it results in body dysfunction. People must ensure regular exercise, ensure sunlight exposure, go out once in a while, and socialize to treat this early.”

Light therapy, psychotherapy, and medications are effective treatments for severe and persistent SAD. Light therapy, which mimics natural sunlight, helps regulate serotonin levels and balance the circadian rhythm. Psychotherapy, a structured form of talk therapy, focuses on identifying and changing negative thought patterns associated with the winter months. SSRIs, such as sertraline or fluoxetine, are prescribed to increase serotonin levels. Lifestyle changes, such as exposure to daylight, regular exercise, and a healthy diet, can also help. Consultation with a mental health professional is crucial for a tailored treatment plan.
SAD serves as a reminder of the significant link between our mental health and environmental influences. Taking initiative in identifying and addressing symptoms can assist people in coping with the winter season more smoothly and effectively.