Seasonal depression: mood in the winter months
As the days get shorter, do your energy and mood drop too? A look at the signs of seasonal depression, its possible causes and how you can support yourself through winter.
When the days get shorter and it starts getting dark early, some people feel more tired, less motivated and more withdrawn. A slight dip in mood during winter is common. For some people, though, the change is strong enough to noticeably affect daily life.
What is seasonal depression?
Seasonal depression is a pattern in which depressive symptoms start around the same time each year, usually in autumn and winter, and ease when spring arrives. In mental health it is also called depression with a seasonal pattern. There is also a less common form that appears in summer.
The mild lack of motivation many people feel every winter is not the same as seasonal depression. Telling the two apart, and making a diagnosis if needed, requires an assessment by a mental health professional.
What signs might you notice?
- A low or empty feeling that lasts most of the day
- Losing interest in things you used to enjoy
- Sleeping more and struggling to get up in the morning
- Stronger cravings, especially for carbohydrates
- Low energy and a heavy feeling in the body
- Pulling away from social situations
- Difficulty concentrating
Why does it happen?
The exact cause isn't known, but research points to a few factors. Less daylight in winter can affect the body's internal clock, that is, the rhythm of sleep and wakefulness. As light decreases, the pattern of melatonin, a hormone linked to sleep, can change, and the serotonin system, which is linked to mood, may be affected too.
On top of this, going out less, moving less and seeing fewer people in winter can also weigh on your mood.
How can you support yourself in winter?
The suggestions below don't replace professional support, but they can help in everyday life:
- Make use of daylight: Get outside, even briefly, especially in the morning, or spend time by a window.
- Keep a regular sleep schedule: Going to bed and getting up at similar times on weekdays and weekends supports your internal clock.
- Move your body: Even a short walk can make a difference to energy and mood.
- Stay connected: Plan a short meet-up or phone call with someone you care about, even if you don't feel like it.
- Go easy on yourself: Being slower in winter is not a failure.
For some people, approaches such as light therapy may also come up. Always talk to a doctor about whether something like this is right for you.
When might it help to get support?
If symptoms last longer than two weeks, make it hard to manage work, relationships or looking after yourself, or come back at the same time every year, talking to a mental health professional can be a good step. In therapy we can work on understanding how you experience this period and build a plan for the winter months that suits you. If needed, a referral to a psychiatrist can be made to consider medication.
If leaving the house gets harder in winter, we can meet online. You can read how it works on the online therapy page.
If you're having thoughts of harming yourself or someone else, don't wait: call 112 in Turkey, or your local emergency number.
