We’ve just hit mid-winter, and if you’re feeling sluggish, grumpy, or like you’d rather hibernate until April, you’re not alone. Seasonal Affective Disorder (SAD) is a real thing, not just an excuse to stay in bed bingeing with a weighted blanket and a cup of tea (though that sounds nice). The good news is that unless yours is a serious case, or connected to another mental health issue, there are some simple, science-backed ways to beat mild SAD or the plain old winter blues. 

What Is SAD? 

SAD is a type of depression that follows a seasonal pattern, typically hitting in the fall and winter months when daylight gets scarce. Your brain’s response to darker, shorter days is to dial down your mood, energy, and motivation. 

Why Does It Happen? 

Blame it on biology. Less sunlight messes with your body’s internal clock, lowers serotonin (the feel-good chemical), and increases melatonin (the sleep hormone), making you feel more tired and down. It’s as if your body thinks you should be a bear prepping for hibernation, but society insists you show up to work. 

SAD Symptoms: It’s a Matter of Degree 

If you’re wondering whether you have SAD or are simply feeling down from the cold weather and short days, the National Institutes of Health (NIH) tells us to determine how much of an impact our symptoms have on our everyday lives. 

You may have mild SAD or the winter blues if you have these symptoms, and they have lasted less than two weeks: 

• Feeling down, but still able to take care of yourself and others. 

• Experiencing changes to your sleep patterns. 

• Having less energy than usual. 

• Feeling hungrier than usual. 

• Experiencing a lower desire to engage in social activities. 
  
  

Managing Mild SAD 

Hands down, the best antidote to symptoms of SAD is sunlight. Stepping outside for 10-30 minutes is best, but even raising your blinds and sitting near a window every day will work. Here’s why: 

• Sunlight boosts Vitamin D, which can increase energy, improve mood, and combat depression.  

• Natural light can help regulate your body’s natural circadian rhythms and reduce your body’s production of melatonin. Darkness helps trigger melatonin, which makes us tired at night. 

• Sunlight can help your brain produce more serotonin, which is our natural mood elevator. 

After sunlight, the most effective ways to combat mild SAD is to act against your urges. Giving in to the desire to sleep all day or eat poorly starts a vicious cycle reinforcing your symptoms. So: 

• Get a little exercise, no matter how lazy you feel. 

• Stay social. 

• Eat healthy foods and avoid sugar’s siren call. 
  
  

Serious SAD Symptoms 

If you are experiencing more serious symptoms of depression, symptoms lasting longer than two weeks, or symptoms that impact your daily life for more than a day or two, you may need some professional help. Serious symptoms include:   

• Social withdrawal. 

• Oversleeping. 

• Weight gain and constant carbohydrate cravings. 

• Trouble functioning at work or at home. 

• Difficulty concentrating. 

• Loss of interest in things you normally enjoy.

Any of these symptoms, especially if they last more than a week or two, will require some professional help. A medical provider may prescribe psychotherapy, anti-depressant medication, and/or light therapy. Light therapy boxes are available to anyone, but if you are experiencing serious SAD, you should be using them under medical supervision to ensure the best results. There’s no reason that you can’t experiment with a light box if you have only mild symptoms. But natural light works much better and is available daily (since we don’t live in the Arctic Circle). 

Of course, the Amaze team is here to help if you are suffering from serious symptoms.  

For the rest of us, the good news is that spring is coming. Until then, a little extra light, movement, and self-care can go a long way.