By Amy Ricker, CRNP
As the holiday season approaches and winter settles in, many people notice changes in their mood and energy levels. Shorter days, colder weather, and busy holiday schedules can make it harder to maintain routines that support mental and physical health. For some individuals, these seasonal changes can lead to a type of depression known as Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder most commonly occurs during the late fall and winter months when daylight hours are shorter. While it’s normal to feel a little less energetic when the weather turns cold, SAD goes beyond the occasional “winter blues.” It can significantly affect how a person feels, thinks, and functions in their daily life.
Common symptoms of Seasonal Affective Disorder include:
- Persistent low mood or feelings of sadness
- Low energy or fatigue
- Increased sleep or difficulty getting out of bed
- Changes in appetite, especially cravings for carbohydrates
- Difficulty concentrating
- Loss of interest in activities you normally enjoy
Several factors may contribute to SAD. Reduced exposure to sunlight can affect the body’s internal clock, or circadian rhythm, which helps regulate sleep and mood. Lower sunlight levels can also influence brain chemicals like serotonin, which affects mood, and melatonin, which affects sleep patterns.
The winter holidays can sometimes make these feelings more noticeable. While the season is often associated with celebrations and gatherings, it can also bring stress, financial pressure, travel demands, or feelings of loneliness. Combined with darker days and colder weather, it can be a challenging time for many people.
Fortunately, there are steps that may help improve mood during the winter months:
- Get natural light whenever possible. Spend time outside during daylight hours, even on cloudy days.
- Stay active. Regular physical activity can boost mood and energy.
- Maintain a routine. Consistent sleep and wake times can support healthy sleep patterns.
- Prioritize social connection. Spending time with supportive friends and family can help combat feelings of isolation.
- Consider light therapy. Some people benefit from special light boxes designed to mimic natural sunlight.
If feelings of sadness, fatigue, or lack of motivation persist or begin interfering with daily life, it may be time to talk with a healthcare provider. Seasonal Affective Disorder is treatable, and support is available.
The winter months—and the holidays—should be a time of warmth and connection, but it’s also important to recognize when your mental health needs attention. If you or someone you love is struggling this season, reaching out for help is an important first step.
If you’re experiencing symptoms of Seasonal Affective Disorder or changes in your mood this winter, consider scheduling an appointment with your primary care provider. In addition to primary care support, Annapolis Family Medicine also has a mental health provider within the practice, making it convenient for patients to access additional care and support when needed. Early conversation and treatment can make a meaningful difference in helping you feel your best throughout the season.
