RISE Blog | Seasonal Affective Disorder: Beat the Winter Blues

Written By: Andrea Nunez, Peer Educator
Edited By: Kai McDonald, Digital Media Committee Chair
November 20th, 2023

Content Warning: This blog mentions heavy topics surrounding depression and suicide.

What are Winter Blues?

You may associate winter with cozy clothes, hot chocolate, movie nights, holidays, and being snug in bed.  However, not everyone's winter looks or feels the same. Seasons changing can have potential impacts on our mental health. Seasonal Affective Disorder (SAD), commonly known as “seasonal depression” or “winter blues”, is a depression affected by seasonal changes and experienced over a short period (NIHM, 2023). While SAD is most common during the fall or winter, it can be experienced in the spring and summer as well. Winter blues don't have to dominate the colder months; practicing mindfulness surrounding SAD and how to help yourself or others are the first steps to winning against winter blues.

What Causes SAD?

Understanding factors that lead to seasonal depression can help us be more aware and prepare to enjoy a cozy season. While it is unclear as to what exactly triggers SAD, multiple studies have attributed it to the imbalances in the body caused by the shortened daylight days (Cleveland Clinic, 2022; NIMH, 2023). These changes affect the body's biological clock and disrupt sleep patterns that may be difficult to readjust. Loss of sunlight exposure deplete the body of Vitamin D, an influencer of serotonin which is a neurotransmitter linked to happiness. Low levels of serotonin are a contributing factor to depression and symptoms of SAD (Cleveland Clinic, 2022). Individuals with a history of depression, mood disorders, or low serotonin levels may be more susceptible.

Recognizing Symptoms

Understanding the symptoms of SAD is a crucial step for intervention, both for ourselves and those around us. Recognizing to physical, emotional, and behavioral changes is essential to getting the help you or someone else may need. Symptoms vary among individuals, but overall winter and fall SAD can appear as: (Cleveland Clinic, 2022; Mayo Clinic, 2021; NIMH, 2023)

• Physical changes:
  • Extreme fatigue
  • Increased feelings of heaviness in the body
  • Appetite changes/increased cravings for carbohydrates
  • Weight Gain
  • Oversleeping
• Emotional changes:
  • Feelings of sadness
  • Anxiety
  • Hopelessness and/or worthlessness
  • Irritability
  • Thoughts of death or suicide.
    • If you or a loved one is currently experiencing a crisis, please call now at (806) 742-5555. This is a 24/7 Crisis Helpline.
• Behavioral changes:
  • Loss of interest in activities/hobbies commonly enjoyed
  • Isolation
  • Lack of focus

You do not have to hit every marker to experience SAD. Signs and symptoms can vary and be personalized to everyone. These signs may be easier to notice within ourselves but can become challenging to spot in others. Acknowledging that symptoms can fluctuate but are valid is a positive step toward managing SAD.

Coping and Preventative Measures

After identifying the signs, coping skills and preventative measures can be put in place. Different combinations of techniques can help the seasonal transition and improve well-being. These techniques can look like:

• Therapy.
  • Seeking professional help and consulting a healthcare professional is a great option. Seasonal depression is still a form of depression. Guidance from a licensed professional can tailor effective coping skills to an individual. Professional consults will better assist a specific situation and give you a mental toolbox for reoccurring episodes of SAD.
• Lifestyle changes.
  • Sleep, diet, and physical activity have been researched and tied into managing symptoms of depression. Setting a sleep schedule, getting plenty of proper vitamins and minerals, and exercising for at least 30 minutes, 3 times a week, can reduce symptoms of SAD.
• Mindful activities.
  • It doesn't have to be intense or overwhelming, small mindful activities or hobbies are a great way to positively stimulate the brain. Exercise, meditate, yoga, journaling, painting, read, take a walk, etc. 
• Build a support system.
  • Avoid isolating yourself and maintain contact with your friends and family. Joining support groups or clubs helps maintain social interaction while allowing the opportunity to make new friends.
• Soak up the sun (and warmth)!
  • As mentioned, the depletion of sunlight is a leading trigger for SAD. Try to open window blinds, draw back curtains, work or sit in areas with access to multiple windows, or go for a walk outside. It's a perfect opportunity to bundle up in all your cozy hoodies and blankets! Staying warm has been shown to reduce winter blues significantly. It might be beneficial to speak to a professional about light therapy options with specialized lamps and exposure routines as well.

Keeping up with your mental health all year long, and preparing for SAD if you've been affected before can be extremely beneficial. Avoiding negative coping mechanisms such as substance use, over-exercising, sleeping too much, etc. will help establish healthy habits and support systems.

Helping a Friend in Need

If you know someone who may be struggling, providing support can go a long way. Support through nonjudgmental listening, compassion, empathy, and understanding can help someone not feel alone. Refer someone who is struggling to appropriate resources, and encourage healthy activities, regular check-ins, and even trying coping activities together can make a world of difference. However, don't forget you need to take care of yourself first before looking out for others. You are your top priority, and it's okay to help yourself first before helping others.  

With the help of the right resources, winter doesn't have to be a dreaded season. There are multiple techniques you can use to ease the challenges of SAD. Becoming aware of the contributing factors and prioritizing your well-being throughout the entire year to prepare for the season is important. It may feel isolating to be struggling with SAD while it seems everyone else around is enjoying the cold days and hot chocolate. But you are not alone and there are plenty of resources available to assist you individually and within a group, Texas Tech student or not. The winter blues are manageable, and you are more than capable of handling it. Stay warm and stay safe!

Resources

• Student Counseling Center
  • 806.742.3674 | studentcounselingcenter@ttu.edu | Student Wellness Center, Room 201
• Student Mental Health Community
  • 806.834.4544 | hs.mentalhealth@ttu.edu | Weeks Hall, Room 244
• Risk Intervention & Safety Education
  •  806.742.2110 | rise@ttu.edu | Drane Hall, Room 247

References

Cleveland Clinic. (2022). Seasonal depression (Seasonal affective disorder).

Mayo Clinic. (2021). Seasonal affective disorder (SAD) - Diagnosis & treatment. 

National Institute of Mental Health (NIMH). (2023). Seasonal affective disorder.  

NHS Inform. (2023). Beating the Winter Blues. 

 

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