Winter Blues
When temperatures drop and daylight becomes scarce, it’s not unusual to start feeling a little blue. “Winter blues are very common in the United States; in fact, between 10% and 20% of Americans experience some degree of winter blues,” says Stephen Gemmell, Ph.D., director of the Memory Disorders Clinic at Washington Regional’s Pat Walker Center for Seniors. “When the weather gets gloomy and it gets dark earlier, our body — due to circadian rhythm — releases the hormone melatonin, which makes us sleepy and lethargic.”
Sometimes, however, feeling blue in the winter is a sign of something more serious. “There is a condition called seasonal affective disorder, also known as SAD, which is clinical depression that follows a seasonal pattern,” Gemmell says. Symptoms of seasonal affective disorder include:
- Sadness
- Lethargy
- Tiredness/fatigue
- Lack of desire to participate in activities that people typically enjoy
“Seasonal affective disorder can also be associated with weight gain and increased sleep as well,” Gemmell says.
Fortunately, there are treatments for seasonal affective disorder. “Research shows that the most effective treatment is cognitive behavioral therapy, or CBT, a type of counseling that helps a person learn to cope with and manage the symptoms. It has been found to have the lowest relapse rate,” Gemmell says.
“Another treatment, often used in combination with cognitive behavioral therapy, is phototherapy, or light therapy, which helps mimic what we miss when we don’t have sunlight,” he says. Phototherapy involves using artificial light that simulates natural light, causing a chemical change in the brain that eases symptoms. It’s important to talk with your health care provider about the right type of phototherapy for you.
Sunshine — when it is plentiful — is a good source of vitamin D, which promotes production and release of serotonin. But in winter months, some people may become deficient. “Your health care provider can check your vitamin D level,” Gemmell says, “and recommend a supplement to help you feel better.”
He says some people with seasonal affective disorder may benefit from taking an antidepressant to increase levels of the body’s mood-stabilizing chemical, serotonin. These types of medications are called selective serotonin reuptake inhibitors.
And, while a person in the throes of depression may not feel like hitting the gym, exercise can provide significant benefits, Gemmell says. “Once treatment has begun with cognitive behavioral therapy or light therapy or vitamin D or medication, people may begin to feel like delving into a mild exercise program,” he says. “Exercise can help in several ways. It increases serotonin levels; it decreases cortisol, which is our stress hormone, and it also can help with some of the brain fog and loss of mental focus that occurs with seasonal affective disorder.”