Is It Winter Blues or Depression?

Are you feeling blue today? You may have a case of winter blues, or you might have depression. But how do you know the difference? Here are some guidelines to help you distinguish between the two, and how you can handle them with intention.

What Are Winter Blues?

Winter blues are feelings that come and go with situations. They are quite common at the end of the year when we feel a “high” from holiday activities and social interaction. When the normal “low” dips after this high because things are getting back to normal, you may feel blue for a few days.

You may also experience winter blues if the holidays bring up grief triggers for you. For example, if a loved one died during the holiday season, you may feel grief every year on the anniversary of their death. You may also feel blue if you can’t be with family, if you are dealing with the empty nest or if your situation has changed in another way. Winter blues are common due to these changes in situations.

If your blue feelings last up to two weeks and then subside, you probably don’t need further treatment. But if you feel blue and sad for two weeks or more, you may have a form of depression common in the winter.

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) affects many Americans each year. It’s a form of depression triggered by less daylight that happens after the time change in the fall and lasts roughly until the time change in spring.

What makes SAD different from winter blues is that it is a problem with brain chemistry. People with SAD are not absorbing the hormone serotonin correctly, which disrupts their moods. Also, SAD is often passed down within families. It is not necessarily linked to changing situations like winter blues, but SAD can be exacerbated with negative situations.

Most people with SAD have mild to moderate symptoms. However, if SAD is not properly treated, it comes with all the risks of major depressive disorder.

Symptoms of SAD

The symptoms of SAD are similar to depression symptoms. The difference is that these symptoms primarily occur during the fall and winter and tend to disappear in the spring and summer. If you notice that these symptoms reoccur from year to year during the same time frame, you may have SAD.

Look for these symptoms:

• Tearful bouts
• Increased irritation or aggression
• Inability to concentrate, focus or remember
• Marked loss of energy
• Lack of pleasure or interest in activities you once enjoyed
• Problems at work
• Refraining from normal social activities
• Pacing the floor or feeling restless
• Significant changes in appetite
• Disrupted sleep patterns
• Moving or speaking more slowly than normal
• Hair loss, dry skin, and/or brittle nails
• Feelings of inappropriate or excessive guilt
• Feelings of worthlessness
• Recurring thoughts about death, dying, and suicide

If you have at least three of these symptoms for more than two weeks in a row in the winter months, a counselor may diagnose you with seasonal affective disorder. Many people experience only mild symptoms but can still benefit from a treatment plan. By seeking treatment from a Christian counselor, you can cope with the winter months much better.

Tips for Handling SAD

Many people can manage SAD by employing these tips. Try them yourself, but don’t hesitate to contact a counselor if your symptoms persist.

Increase Light Exposure

If you increase your light exposure, you can help your brain absorb serotonin more effectively. You only need about fifteen minutes of bright sunlight each day to manage your symptoms. Bundle up and get outside on a sunny day. But on cloudy days, you can use a bright, artificial light to replicate the sun’s rays.

Inexpensive sun lamps are widely available online. Look for lamps made to help with seasonal affective disorder. Use the lamp for 15-30 minutes each day while you are doing something else. Don’t look directly at the light and don’t leave it unattended. If you use it every day, you’ll see a big improvement in your moods.

Eat Healthy

You can greatly decrease your SAD symptoms by eating right in the winter. A diet full of lean protein, whole grains, vegetables, and fruits will help your body absorb key nutrients. Add eggs, fish, nuts, and olive oil to get the fatty acids that help serotonin uptake. Bone broth is another key food that can help you fight SAD.

Talk to your doctor or nutritionist about which foods are best for you. By avoiding unhealthy fats, sugar, white flour, and dairy, you can make a big difference in how SAD affects you.

Exercise

People with mild to moderate depression, including SAD, can significantly improve their moods with only 30 minutes of brisk walking per day. Exercise increases endorphins, which can balance out the chemical reactions in your brain that cause depression. You’ll stick with an exercise program better if you enjoy the exercises you choose. Check with your doctor first to make sure your exercise plan is safe for you.

Be Social

Isolation can worsen SAD symptoms. It’s essential to prioritize socialization to fight off depressed feelings. If in-person meetings aren’t possible, you’ll need to schedule regular phone, Facetime, or Zoom calls to connect with others. Every day in the winter, try to connect with at least one person who makes you feel better after the call. Your commitment to socializing during the winter months will make a huge difference in how you feel.

Get Quality Rest

People with SAD often have sleeping problems. They may sleep too much during the day, which disrupts their nighttime sleep. They may also experience insomnia and wake up feeling tired. A lack of quality rest can compound your SAD symptoms.

If you establish a bedtime routine and stick to it, you can improve your chances for a good night’s sleep. Make sure your bedroom is on the cooler side, between 65- and 67-degrees Fahrenheit. This temperature range will help your body calm down.

Avoid blue light from a screen or phone because the light can interfere with sleep. Do not consume caffeine at least two hours in advance of bedtime, and make sure that you don’t go to bed on a full stomach.

To improve your rest, write a few lines in a gratitude journal before bedtime. This short time of reflection can serve as a brain dump before you go to bed and give you more peaceful dreams. Also, cast all your anxieties on God as you fall asleep. He will help you get better rest as you trust him with all that is bothering you.

When You Need More Treatment for Depression

Seasonal Affective Disorder doesn’t go away on its own like winter blues often do. Even when you practice these good habits we described above; you may still not be able to handle SAD on your own. Consider consulting with a Christian counselor who can help you get a handle on your symptoms.

Other situations may be contributing to your seasonal symptoms. Perhaps grief, anxiety, broken relationships, unprocessed hurts, or other stressors are creating pressure for you and compromising your mental well-being. A caring Christian counselor can help you sift through these problems to help you feel better and become more confident in your faith.

Still not sure whether you have winter blues or seasonal affective disorder? A compassionate Christian counselor will help you know which one is plaguing you. There is no shame in reaching out for help, no matter which problem you have. Simple treatments can help you feel better. Give us a call today to set up your first meeting with us. We can help you overcome both winter blues and seasonal affective disorder.