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Understanding Seasonal Affective Disorder and Winter’s Impact on Mental Health By BetterCare™ Mental Health Services


As the days grow shorter and temperatures drop, many people experience a noticeable shift in mood, energy levels, and overall mental well-being. While these changes can vary in intensity, for some individuals, they develop into a condition known as Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern. This blog explores the science behind SAD and other challenges to mental health during winter, highlighting actionable steps to maintain psychological resilience.


What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a subtype of depression that typically occurs during the winter months when daylight hours are reduced. Symptoms of SAD include persistent low mood, fatigue, difficulty concentrating, changes in appetite (often craving carbohydrates), and loss of interest in previously enjoyable activities (Melrose, 2015).


One of the primary causes of SAD is believed to be a disruption in circadian rhythms due to reduced exposure to sunlight. This can lead to changes in the production of melatonin, a hormone that regulates sleep, and serotonin, a neurotransmitter associated with mood regulation (Roecklein & Rohan, 2005). Lower levels of serotonin and overproduction of melatonin contribute to the lethargy and mood disturbances commonly seen in SAD.


A man standing under an umbrella in the rain
Understanding seasonal affective disorder with BetterCare™

The Winter Mental Health Slump: Challenges Beyond SAD

Even for those who do not meet the clinical criteria for SAD, the winter months can still pose challenges to mental health. Factors such as social isolation, reduced physical activity, and increased stress during the season can exacerbate feelings of anxiety, loneliness, or irritability.


  1. Social Isolation: Winter often limits outdoor activities and social gatherings, increasing the risk of loneliness and reduced social support, both of which are linked to poorer mental health outcomes (Hawkley & Cacioppo, 2010).

  2. Physical Activity: Regular exercise is a natural mood booster, but colder weather can discourage physical activity. Lack of exercise has been associated with increased symptoms of anxiety and depression (Schuch et al., 2016).

  3. Vitamin D Deficiency: Limited sunlight exposure during winter can lead to decreased vitamin D production, which has been linked to depressive symptoms. A meta-analysis found a significant correlation between low vitamin D levels and the risk of depression (Anglin et al., 2013).


Strategies for Winter Mental Health

While the winter season may pose unique challenges, there are evidence-based strategies to support mental well-being:

  1. Light Therapy: For individuals with SAD, light therapy using a 10,000-lux light box has been shown to be effective in alleviating symptoms by mimicking natural sunlight (Golden et al., 2005).

  2. Maintain a Routine: Regular sleep and wake times help regulate circadian rhythms, improving both mood and energy levels.

  3. Stay Active: Incorporating indoor physical activities, such as yoga or online fitness classes, can mitigate the impact of reduced outdoor exercise opportunities.

  4. Social Connections: Regular virtual or in-person check-ins with friends and family can help combat isolation.

  5. Dietary Considerations: Eating a balanced diet rich in nutrients and considering vitamin D supplementation can support mental and physical health during winter months.

  6. Professional Support: For individuals experiencing persistent symptoms of depression or anxiety, seeking help from mental health professionals, like our team at BetterCare™, is essential. Person centred therapy, psychodynamics and cognitive-behavioural therapy (CBT) has been proven to be particularly effective for SAD (Rohan et al., 2007).



    a man swimming in winter snow
    Strategies for positive winter mental health with BetterCare™

Conclusion

The colder, darker months can challenge mental health, but with awareness and proactive strategies, these challenges can be effectively managed. Whether you are dealing with SAD or simply feeling the winter blues, understanding the science behind these experiences can empower you to take actionable steps toward well-being.

At BetterCare™, we’re committed to supporting you through every season. If you’re struggling with mental health challenges this winter, don’t hesitate to reach out to our experienced team of professionals for remote or in-person support.


For more personalised advice or to schedule a consultation, visit our website or contact us today or click the links below.





References

  • Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100-107. https://doi.org/10.1192/bjp.bp.111.106666

  • Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., ... & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656-662. https://doi.org/10.1176/appi.ajp.162.4.656

  • Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters: A theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine, 40(2), 218-227. https://doi.org/10.1007/s12160-010-9210-8

  • Melrose, S. (2015). Seasonal Affective Disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564

  • Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Psychiatric Times, 22(8), 12-14.

  • Rohan, K. J., Roecklein, K. A., Lacy, T. J., & Vacek, P. M. (2007). Winter depression recurrence: A randomized controlled trial of cognitive-behavioral therapy, light therapy, and their combination. Journal of Consulting and Clinical Psychology, 75(3), 489-500. https://doi.org/10.1037/0022-006X.75.3.489

  • Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Mugisha, J., Hallgren, M., ... & Stubbs, B. (2016). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648. https://doi.org/10.1176/appi.ajp.2018.17111194



 
 
 

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