Is It Just the Winter Blues? When to Seek Help for Seasonal Affective Disorder

Do you struggle with low spirits and fatigue during the winter months? While the deep cold and shorter daylight hours leave many people feeling less energetic than usual, an estimated 5% of American adults experience seasonal affective disorder (SAD) — a form of depression triggered by seasonal changes.

At Bridgewater Primary Care & Cardiology, LLC, we provide comprehensive, compassionate guidance and support for a wide range of health concerns, including mood disorders like SAD. Our team can help you find relief from symptoms and feel your best year-round, whether you’re dealing with a simple case of the winter blues or something more serious.

Winter blues vs. seasonal affective disorder (SAD): what’s the difference?

It’s normal to have a bit less energy and motivation in the winter, especially once the holiday excitement dies down in January. You might have waves of sadness or malaise, but if you can still maintain your normal routine, manage your responsibilities, and find occasional enjoyment, you’re likely experiencing the winter blues.

The symptoms of SAD are much more intense and pervasive. Key warning signs include:

• Feeling deeply sad or hopeless most days
• Losing interest in hobbies or activities you typically enjoy
• Changes to your sleep schedule (oversleeping or insomnia)
• Difficulty concentrating or focusing
• Anxiety or irritability
• Cravings and weight gain

Unlike typical off-season sluggishness, SAD may affect your job performance, relationships, and your ability to keep up with daily life. Women are four times more likely to experience seasonal affective disorder than men.

When to see a professional

Your mental health is an essential part of your overall wellbeing, and prolonged periods of sadness, low mood, or anxiety aren’t something to dismiss. If SAD symptoms are getting in the way of your enjoyment of life, it’s time to see our primary care team.

To diagnose SAD, we begin by discussing your symptoms — when they typically start, how long they last, and how you feel throughout the season. We may also perform tests to rule out other conditions, such as a thyroid imbalance or a vitamin deficiency, that could cause similar issues.

A personalized approach to finding relief

Our team works with you to develop a personalized plan based on the severity and duration of your symptoms. We may recommend one or a combination of treatment methods, such as:

• Phototherapy (light therapy): This treatment uses an LED light to mimic natural outdoor light, which regulates your mood-boosting hormones.
• Cognitive behavioral therapy (CBT): This is a type of talk therapy focused on identifying and changing negative thought patterns.
• Antidepressant medications: For more severe cases of SAD, starting medication just before symptoms appear can help you stay in control throughout the season.

In addition to clinical treatments, self-care is a crucial part of managing SAD. Here’s what you can do at home to cultivate lasting mental wellness:

• Spend time outdoors — even on cloudy days, outdoor light provides a natural mood boost.
• Maintain consistent sleep and wake times to stabilize your energy and hormone levels.
• Make time for at least 20 minutes of physical activity each day.
• Avoid the urge to isolate; reach out to family and friends for support.

You don’t have to wait for the calendar to move to spring to feel like yourself again. If your winter blues persist beyond two weeks or begin to interfere with your work, relationships, or quality of life, contact Bridgewater Primary Care & Cardiology, LLC, for expert diagnosis and treatment.