Winter depression or sadness is a real thing, beat the blues with these easy tips

Causes of Seasonal Affective Disorder (SAD): Shorter days can disrupt the body’s internal clock, lower serotonin (the ‘feel-good’ hormone), and affect melatonin, which regulates sleep (Image: Pexels)

Winter, for many, means cosy sweaters and hot soups. But for some, it also brings something less welcome — a brooding sense of sadness, tiredness, and lack of motivation that seems to appear every year as the days grow shorter.

Experts say this recurring low mood isn’t just “laziness” or “winter blues”. It could be Seasonal Affective Disorder, a recognised form of depression that follows a seasonal pattern.

Seasonal Affective Disorder, or SAD, is a mood disorder that tends to occur in the colder, darker months. “People with SAD experience depressive symptoms that come and go with the seasons, usually peaking during winter,” Dr Astik Joshi, Child, Adolescent & Forensic Psychiatrist, Veda Clinic and  Fortis Healthcare, Delhi, tells Moneycontrol.

He adds, “Symptoms of SAD may sometimes indicate an underlying mood affliction such as major depression or bipolar disorder. Early recognition and support are vital to prevent the symptoms from worsening.”

While everyone feels a bit sluggish during winter, persistent symptoms may suggest something deeper. According to Dr Joshi, people with SAD often experience:

• A constant low mood or sadness
• Loss of interest in hobbies or daily activities
• Fatigue and unusually low energy levels
• Sleep disturbances – sleeping too much or too little
• Changes in appetite, especially cravings for carbs or comfort foods
• Difficulty concentrating or staying motivated
• In severe cases, feelings of hopelessness or even suicidal thoughts

“These symptoms can affect personal relationships, work performance, and overall wellbeing,” notes Dr Joshi.

The exact cause of SAD isn’t completely understood, but reduced sunlight plays a key role. Shorter days can disrupt the body’s internal clock, lower serotonin (the ‘feel-good’ hormone), and affect melatonin, which regulates sleep. This combination can leave people feeling sluggish and low.

Dr Joshi shares tips on how to manage seasonal affective disorder

• Light therapy: Special lamps that mimic natural sunlight can help reset body rhythms.
• Psychotherapy: Talking to a therapist can help identify patterns and build coping strategies.
• Medication: Antidepressants may be prescribed in more severe cases.
• Lifestyle tips: Stay physically active, maintain social contact, and try to get outdoors during daylight hours.

“Timely support can help prevent SAD from disrupting daily life. If you notice a seasonal pattern in your mood, don’t hesitate to reach out for help,” Dr Joshi emphasises.

Feeling a bit low during winter is common, but when sadness lingers and interferes with life, it’s time to act. With awareness, self-care, and professional support, people can rediscover their energy and optimism — even when the skies are grey.

Common SAD symptoms include persistent low mood, loss of interest in activities, fatigue, sleep disturbances, changes in appetite, difficulty concentrating, and severe cases may involve feelings of hopelessness.

SAD is a recognized form of depression with symptoms recurring seasonally, often peaking in winter. It impacts mood, energy levels, and daily functioning beyond typical winter blues.

Reduced sunlight during shorter days can disrupt the body’s internal clock, lower serotonin levels, and affect melatonin, leading to the symptoms of SAD.

Preventive measures include light therapy, psychotherapy, medication, staying physically active, maintaining social contact, and spending time outdoors during daylight hours.

Early recognition and support are crucial to prevent symptoms from worsening, affecting personal relationships, work performance, and overall wellbeing. Timely intervention helps manage SAD effectively.