Winter Blues and Seasonal Affective Disorder (SAD): What they are and 4 strategies to cope with them

With the arrival of autumn, the days get shorter, the first cold spells appear, and along with the falling leaves your energy might drop as well. For some, this means a mild seasonal melancholy, the well-known Winter Blues. For others, these feelings become more intense, persistent, and impactful, to the point of forming a clinical picture known as Seasonal Affective Disorder (SAD).

The good news? With a clear understanding of what’s happening and a few small strategies, it’s possible to move through winter with greater balance.

Winter Blues or SAD? Let’s clarify

The Winter Blues is that light, generally manageable winter melancholy that disappears as soon as daylight hours increase. It’s a common phenomenon, a natural reaction to changes in climate and circadian rhythm.

Seasonal Affective Disorder (SAD), on the other hand, is more serious. It is classified as a recurring seasonal pattern of Major Depressive Disorder.

They have symptoms in common:

• Increased sleep (hypersomnia) and a constant feeling of tiredness

• Increased appetite, especially strong cravings for carbohydrates and sugars (often with weight gain)

• Depressed mood, irritability, or loss of interest in activities that were previously enjoyable

If symptoms are intense, last at least two consecutive years, and significantly interfere with daily life, it is no longer just Winter Blues but SAD and it deserves specific professional attention.

These symptoms stem from an alteration in two hormones:

An increase in the production of melatonin, which leads to more sleep, fatigue, and sluggishness, and a decrease in the production of serotonin, which is involved in regulating our mood, appetite, and sleep.

4 Strategies to cope with them

Whether it’s Winter Blues or Seasonal Affective Disorder (SAD), some strategies can help you navigate this time of year:

1. Morning Routine

Counteracting morning inertia is the first step toward re-aligning your circadian rhythm. The first activation upon waking acts as a powerful environmental signal that rapidly inhibits melatonin production.

To support a more effective awakening:

• Get up as soon as your alarm rings, avoid staying in bed or repeatedly hitting snooze.

• Immediately open blinds or curtains to increase exposure to natural light; switch on artificial lights if needed.

• Open the window for a moment and breathe fresh air to help your body quickly come out of the sleepy state.

2. Move, even if you don’t feel like it

Physical exercise is a natural mood booster. You don’t need to run a marathon: a 30-minute walk each day, especially during daylight, perhaps on your lunch break, is incredibly beneficial. Doing so also helps you get Vitamin D, which is often deficient in winter.

3. Sleep Routine

Consistency in sleep and wake times is key for stabilizing circadian rhythms, which are often disrupted by reduced light exposure in winter. Try to go to bed and wake up at roughly the same time every day: this sends your nervous system a clear signal of stability.

Even on weekends, avoid trying to "catch up" on too much sleep. Staying in bed a bit longer is normal, but large variations can throw off your internal clock again.

4. Go Out with friends

Plan pleasant and social activities, even if you don’t feel like going out much during this period. Even a small gesture, like meeting someone for a quick coffee, can make a difference. Isolation tends to worsen symptoms and reinforce the sense of withdrawal, while human contact, even in small doses, is a powerful natural antidepressant that can help you feel better.

When it’s important to seek help

If symptoms intensify, persist over time, or begin to interfere with daily life, whether work, social, or relational, it’s important to reach out to a mental health professional.

If you feel you need support or would like a professional space to discuss what you’re experiencing, you can contact me: together we will determine the most suitable path for you.