Tara McPherson Corporate Wellness Team Lead View Bio

As winter settles in, bringing colder temperatures and shorter days, many individuals grapple with a common phenomenon known as the winter blues, which are symptoms of low-level sadness lasting through the winter months.
Going beyond winter blues, some people may have a complex type of depression called seasonal affective disorder (SAD). People experiencing SAD show signs of a major depressive disorder, including difficulty with sleeping and eating and noticeable fluctuations in energy levels and weight.
According to an American Psychiatric Association (APA) survey, 2 in 5 adults say their overall mood declines in the winter.
Is It Winter Blues or SAD?
The winter blues and SAD are two different conditions. “Winter blues” is a general term, not a medical diagnosis. It’s fairly common and usually clears up on its own, making it less serious than SAD. The National Institutes of Health defines the winter blues as usually tied to something specific, such as stressful holidays or reminders of absent loved ones. The winter blues are common and usually alleviate in a short amount of time. According to an APA poll, 67% of adults say they notice at least one behavioral change when the season changes to winter, such as sleeping more (31%) or feeling fatigued (25%) or depressed (23%).
Conversely, SAD is a type of depression that occurs at specific times of the year, commonly during the fall and winter months. The APA estimates that about 5% of U.S. adults experience SAD, lasting about 40% of the year. The condition is more common among women than men.
The lack of sunlight during this period can disrupt the body’s circadian rhythm and change serotonin and melatonin levels. These hormones are critical for managing mood and sleep patterns. According to the APA, people with SAD experience a cluster of symptoms that may include the following:
  • Feeling sad
  • Experiencing a loss of interest or pleasure in activities that are typically enjoyed
  • Changing appetite patterns (e.g., eating more and craving carbohydrates and sugars)
  • Changing sleep patterns (e.g., sleeping too much)
  • Experiencing a loss of energy or feeling more tired despite a good amount of sleep
  • Slowing down in thinking, concentration or decision-making
  • Feeling hopeless, worthless or guilty
  • Experiencing thoughts of death or suicide
These symptoms can be distressing and overwhelming and can interfere with daily functioning. A key feature of SAD is that it follows a regular pattern, appearing each year as the seasons change and going away several months later.
While the winter blues can cast a temporary shadow, incorporating self-care strategies into your lifestyle can help brighten your days and lift your spirits. Remember that seeking professional help is always an option if symptoms persist or worsen, especially if you’re dealing with more than the winter blues. By taking proactive steps to care for your mental well-being, you can navigate the winter season with resilience and a positive mindset.