Are the Winter Blues and Seasonal Affective Disorder the same thing?

During the fall and winter months, a person may say they are feeling down or note they are experiencing a significant change in their mood. A person may say they are experiencing “winter blues.” The term winter blues is sometimes used interchangeably with Seasonal Affective Disorder but the two conditions which share similar symptoms, are distinct on their own. 

Seasonal Affective Disorder (SAD) is a type of major depression that is usually experienced each year during the fall and winter months and may require medication and Cognitive Behavioral Therapy as a part of a treatment plan.  It can negatively impact a person’s ability to carry out daily functions. SAD can also be experienced during the summer months, but not as commonly as during the winter months. The cause of SAD is linked to decreased hours of exposure to sunlight due to shorter days. Reduced exposure to sunlight can affect the production of melatonin and serotonin hormones and disrupt your circadian rhythm and sleeping patterns. 

Winter blues differs from SAD in that experienced symptoms do not usually interfere with the ability to carry out daily functions and do not last as long. Symptoms may only be present for a couple of days or weeks and can be managed by making lifestyle changes. Individuals living with SAD tend to experience symptoms throughout the fall and winter and symptoms do not usually subside until the onset of spring without treatment. 

Similar symptoms experienced are:
+ Oversleeping and increased fatigue
+ Low energy 
+ Changes in appetite, craving carbs
+ Weight gain
+ Difficulty concentrating
+ Socializing less or not at all

Tips to Combat the Winter Blues and SAD

• Eat Healthy Foods – avoid sugar, starches and fatty foods. Eating healthier foods will improve your mood and help you to avoid weight gain. 
• Increase Exposure to Sun and Consumption of Vitamin D – get outside in the sunlight as much as you can or increase exposure while inside. Rearrange furniture to maximize exposure to sunlight or take the opportunity to sit in your window while reading or enjoying a cup of coffee. Increase your consumption of Vitamin D rich foods such as salmon, tuna, eggs, leafy greens or mushrooms. 
• Exercise Outdoors – outdoor activities, even in the winter, will improve your mood. Physical activity outdoors will provide an opportunity to fill your lungs with fresh air and take in a little sunshine. 
• Light Therapy – if unable to readily access natural sunlight, light therapy is a viable option. Light therapy works by causing a chemical change in your brain and can artificially stimulate high-intensity sunlight. Light therapy requires 15 to 30 minutes a day to be effective. Sun lamps can be purchased at several retailers, including Costco and Amazon.
• Socialize – as often as possible with friends and loved ones. Spending time with others can boost your spirits and increase your sense of happiness. It may require pushing yourself, but the benefits will outweigh the effort. 
• Stick to a Regular Sleep Pattern – aim to get 7 to 9 hours of sleep per night. Set a routine time to wake up, have meals and go to bed. A routine can help you stay motivated and focused on managing a healthy lifestyle even on difficult days. 

If you find making healthy lifestyle changes have not improved symptoms and the duration is longer than two weeks you may have to consider seeking professional help. Medication and Cognitive Behavioral Therapy may be required to manage symptoms. Please visit our Family Mental Health webpage for various resources including the MFS US Family Counsellor and the Family Information Line (FIL) at 1-800-866-4546.