Fall and winter can be a bleak time for those of us who thrive in the sunshine—and even for those of us who don’t. Whether you love the great outdoors, rely on a daily walk or hike for exercise, or are just really sensitive to seasonal change: Freezing temperatures and minimal sunlight can start to feel personal.
Late autumn is when the symptoms of seasonal depression, also known as seasonal affective disorder (SAD), typically start to set in. Like regular depression, SAD can cause negative feelings like hopelessness, worthlessness, irritability, and guilt; fatigue or reduced energy; a loss of interest in hobbies and activities; and even physical aches and pains (including headaches, cramps, and digestive problems). In fact, the main difference between the two is the fact that SAD is often brought on by the changing of seasons, per the National Institute of Mental Health (NIMH), a division of the National Institutes of Health (NIH).
And also like regular depression, SAD can do a number on your well-being. If untreated, the symptoms, which typically continue through the winter to last a total of four to five months out of the year, can cause “significant changes in your mood and behavior,” the agency says. (That said, as SELF previously reported, SAD also can occur during the summer, though this is less common.)
While anyone can develop SAD, a few groups are especially prone to this disorder, according to NIMH. Unsurprisingly, people who live farther north are more susceptible than their southern counterparts because of the shorter daylight hours—so folks in Alaska and New Hampshire would statistically be at higher risk than their counterparts in Texas or Florida, say. In addition, SAD is also more common in women; young people (it often starts in young adulthood); people with depression or bipolar disorder, especially bipolar II; and people who have relatives with mental illnesses. In some cases, it’s even been known to run in families.
Though it’s easy to think that you’d definitely notice if you were feeling depressed, SAD symptoms aren’t always easy to spot, Susan Albers-Bowling, PsyD, a psychologist at the Cleveland Clinic, tells SELF. “That’s a myth, that it’s going to be obvious to people,” Dr. Albers-Bowling says. “It is much more subtle.” In fact, millions of Americans are estimated to experience SAD each year—and many don’t even know it, according to NIMH.
Given how common (and insidious) SAD can be, it’s a good idea to familiarize yourself with the warning signs so you can protect your mental health. Below, experts explain common symptoms to be on the lookout for this time of year—and what to do if you think you have the winter blues.
What are the subtle symptoms of seasonal affective disorder?
Difficulty concentrating is a common complaint among people experiencing SAD, Justin Puder, PhD, a psychologist based in Boca Raton, Florida, tells SELF. “[People say,] ‘I just don’t feel as mentally sharp,’ or ‘It’s hard for me to stay on task,’” Dr. Puder says. This issue can take different forms depending on your day-to-day routine, he says. For example, it might take an extraordinary amount of focus to cross typically easy things off your household to-do list (like paying bills), or three times longer than usual to get through a run-of-the-mill work task.
Social withdrawal is a hallmark of SAD, according to NIMH, which the agency likens to “hibernating.” If you find yourself routinely avoiding social contact and opting to stay home alone all the time, it could be indicative of a mental health issue, Dr. Puder says. “People start to pull back from their social relationships [due to SAD],” he says. “[If you find yourself routinely replying,] ‘I’m going to pass,’ that could be a sign you’re starting to slip into seasonal depression.”
As with any form of depression, the seasonal kind can take a toll on your daily habits, according to Dr. Albers-Bowling. SAD may cause undereating, overeating, or emotional eating, she says—any big deviation from the norm is worth paying attention to. Similarly, she adds, changes in your sleep schedule—such as trouble sleeping through the night or repeatedly oversleeping—could be a sign of SAD. Keep in mind that these shifts may manifest differently between winter-pattern SAD and summer-pattern SAD. Winter-pattern SAD is more likely to cause overeating (especially of carbs) and oversleeping (also known as hypersomnia), for example. Meanwhile, summer-pattern SAD is often linked with a poor appetite and insomnia.
Low sex drive can also be a sign of seasonal depression, according to Dr. Albers-Bowling. This could mean not wanting to have sex with your partner, not wanting to initiate intimacy, or avoiding going on dates, Dr. Albers-Bowling says. “People [with SAD] isolate or retreat,” she explains, and dodging intimate contact can be one aspect of that.
This is a habit we’re all guilty of, but it’s also a potential symptom of SAD. While obsessively checking your like count after posting a selfie doesn’t necessarily mean you’re depressed, if you’re always scrolling for dear life in situations that require some human contact, that may be cause for concern, Dr. Albers-Bowling says. “Being tethered to your phone—that is one way people tend to escape or numb out,” she says. “[That way,] they don’t have to interact with the world.” Keep an eye on your screen time to clock major shifts in your phone usage.
How to alleviate the symptoms of seasonal depression—plus when you should see a doctor
Fortunately, there are many ways to manage the symptoms of SAD—or prevent them. As SELF previously reported, keeping social events on your calendar (and sticking to the plan, even when it’s really cold out), incorporating more outdoor movement into your schedule, and even trying out a new hobby every now and then (like journaling or knitting) are all expert-approved mitigation strategies.
But if your symptoms have already escalated, see a medical professional instead of taking a DIY approach. “When it’s starting to impact your daily living, it’s definitely time to call a doctor,” Dr. Puder says. (If you’re not sure where to start, check out this guide to finding an affordable therapist.) A mental health care provider can help you decide whether antidepressants or other interventions could help ease your symptoms. (In some cases, a provider may recommend trying antidepressants until the seasons change, then coming off of them, Dr. Albers-Bowling says. Whatever the circumstances under which you’re prescribed medication, it’s crucial to speak with your doctor about starting and stopping safely, since abruptly going cold turkey can have negative consequences, Dr. Puder adds.)
In addition to antidepressants and talk therapy (a.k.a. counseling), some other interventions may be helpful for treating SAD as well (specifically, the winter-pattern kind), according to NIMH. Light therapy is one, since artificial light can replace some of the natural light you’re missing out on during the dark winter months. Vitamin D supplements are another, since vitamin D deficiency often overlaps with SAD and can cause many of the same symptoms, like fatigue.
If you decide to see a doctor, collect information about how you feel in the days leading up to your appointment, Dr. Albers-Bowling says. “Keeping some data on your daily mood can be helpful,” she says. This could mean ranking it on a scale from 1 to 10 at various times throughout the day, or just taking a minute to write a short description in the Notes app on your phone each evening, Dr. Puder says. There’s no wrong way to do this: “Any data is good data,” he explains, so whatever you jot down can help guide your provider.
Don’t put off seeking help for any concerning mental health symptoms, whether you think they’re tied to seasonal shifts or not—after all, the symptoms of depression can differ from person to person. “Small symptoms should not be ignored, particularly if there’s a pattern,” Dr. Albers-Bowling says. “Depression can often spiral, so the sooner [you get help], the better.” You got this—there’s no reason winter should be any harder than it already is.
Related:
- How to Deal With Sunset Anxiety, According to Therapists
- How to Tell If Your Lack of Motivation Is Depression or Just…*Gestures* Everything
- What to Expect From Therapy for Depression—and How to Start the Process
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