Feeling Low Every Winter? Know The Difference Between Winter Blues and Seasonal Depression

As the days get shorter and the air turns colder, many people start feeling a dip in mood. You might notice that you’re sleeping more, craving comfort food, or feeling too tired to socialise. It’s not unusual; in fact, it happens to millions of people every winter. The gloomy weather, lack of sunlight, and disrupted routines can all play a role. While some experience mild “winter blues” that fade with time, others develop a more serious form of depression known as Seasonal Affective Disorder (SAD).

To understand why this happens and what can help, we spoke to Rima Bhandekar, Senior Psychologist at Mpower Aditya Birla Education Trust, Mumbai.

Why Do We Feel Low or Sluggish During Winter?

According to Rima Bhandekar, the biggest culprit behind winter mood dips is the lack of sunlight exposure. “When sunlight decreases, the body’s internal clock or circadian rhythm gets disrupted. This affects sleep, energy levels, and mood regulation,” she explains.

Here’s what happens inside the body:

• Less sunlight affects your internal clock, making it harder to maintain regular sleep and wake times.
• Reduced serotonin production, a neurotransmitter that regulates mood, can make you feel low or irritable.
• Higher melatonin levels, a sleep-related hormone, can cause fatigue and sluggishness.
• This combination often leads to that “stuck in bed” feeling many people report during the colder months.

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Winter Blues or Something More Serious?

Not everyone who feels low in winter has depression. Some just experience temporary winter blues that improve on their own. But when sadness persists, it could signal Seasonal Affective Disorder (SAD).

Bhandekar explains the difference:

• Winter blues: Feeling mildly low but still managing daily activities. You might sleep a little more or feel slightly tired for a few days.
• SAD: Feeling consistently sad, hopeless, or empty for over two weeks, with symptoms that disrupt everyday life such as extreme fatigue, oversleeping, or withdrawal from social interactions.

If your mood doesn’t bounce back after a couple of weeks or your energy feels completely drained, it’s time to reach out for professional help.

Early Signs That Winter Blues Are Turning Into Depression

Spotting early warning signs can help you get support before things worsen. Bhandekar says to watch out for:

• Losing interest in activities you usually enjoy
• Struggling to get out of bed in the morning
• Sleeping much longer than usual
• Feeling drained and unable to focus

She adds, “If you notice yourself withdrawing from friends, skipping meals, or constantly tired despite rest, it’s not just the weather. It might be time to seek help.”

How to Prevent Winter Blues Before They Begin

While you can’t control the weather, small lifestyle changes can help prevent or reduce winter-related sadness. Bhandekar suggests:

• Get early morning sunlight whenever possible — it helps regulate your body’s internal clock.
• Engage in outdoor activities, even short walks during the day.
• Stick to a consistent sleep routine — waking up and sleeping at the same time every day helps.
• Plan enjoyable activities or social events during the winter months to stay connected and motivated.
• Even simple habits like keeping your room bright, using warm lighting, or exercising indoors can make a difference.

Treatment and Management: What Helps with Seasonal Depression

If symptoms persist, help is available. According to Rima Bhandekar, treatment depends on the severity of symptoms. Here are some evidence-based options:

• Light Therapy: Exposure to bright artificial light can mimic sunlight and balance mood-related hormones.
• Psychotherapy: Cognitive Behavioural Therapy (CBT) can help reframe negative thoughts and develop healthier coping habits.
• Medication: In severe cases, antidepressants prescribed by a psychiatrist can help manage symptoms.
• Lifestyle Support: A balanced diet, regular exercise, and maintaining a daily routine can improve mood stability.

“The key is not to wait until symptoms become overwhelming,” says Bhandekar. “Early awareness and seeking help can make the winter months much more manageable.”

A study published in the Journal of Affective Disorders found that Seasonal Affective Disorder affects around 1–3% of the population in tropical countries and up to 10% in colder climates. Researchers found that reduced daylight hours can lead to disruptions in melatonin and serotonin levels, directly influencing mood and energy levels.

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Conclusion

Feeling down during winter isn’t unusual, but it’s important to recognise when those feelings turn serious. Seasonal Affective Disorder affects many and can disrupt life if untreated. With early prevention, lifestyle changes, and professional treatment such as light therapy and counselling, you can manage symptoms and bring back your balance.