Understanding, coping with seasonal affective disorder

As temperatures drop and sunlight becomes scarce, many individuals begin to experience the winter blues, feeling drained and fatigued. Officials from Public Health Command Europe offer strategies to combat this seasonal malaise.

If you find yourself feeling tired, unmotivated, and wanting to stay indoors as fall transitions into winter, you may be experiencing the winter blues. This phenomenon refers to a mild low mood that typically occurs during the darker months from November to March. With fewer hours of sunlight, the body receives less UVA and UVB radiation, which are crucial for both physical and mental well-being.

“Sunlight triggers the release of serotonin, dopamine, and norepinephrine,” explained Lt. Col. Simeon Smith, a Public Health Nurse Subject Matter Expert with Public Health Command Europe. “These hormones contribute to feelings of motivation and energy during the spring and summer.”

Symptoms of winter blues include:

• Lack of drive or energy
• Disinterest in activities
• Increased need for sleep
• Desire to stay home
• Feelings of depression or melancholy

“The longer nights and shorter days disrupt our biological clock,” Smith noted. “This leads to an overproduction of melatonin and serotonin while reducing vitamin D levels.” While winter blues and winter depression (known as Seasonal Affective Disorder) are often confused, they are distinct conditions. Winter depression presents with more severe symptoms that can significantly impair daily functioning, warranting consultation with a healthcare provider if symptoms arise.

Characteristics of winter blues:

• Low mood that typically resolves in spring
• Symptoms are milder when weather is pleasant
• Individuals can often manage symptoms with home remedies

Characteristics of winter depression (SAD):

• Persistent low mood that recurs annually
• Symptoms lasting more than two weeks at a time
• More pronounced symptoms compared to winter blues
• Individuals may experience deep fatigue, lack of joy, increased carbohydrate cravings, and require medical intervention

To combat the winter blues, Smith recommends incorporating small changes into daily routines.

“Stay active and engage with family and friends regardless of the weather. Spend more time outdoors and incorporate exercise into your day,” he advises. “It’s also wise to check your vitamin D levels and consider supplementation if necessary.”

If you have any questions, please consult your medical care provider.