Austin Gilmore

Feeling a little down this winter? That’s OK, everyone gets a little sad now and then. But if you feel depressed every time winter comes around you may have a problem. You may have the winter blues.

While the name doesn’t sound all that serious, the winter blues is a type of depression that hits annually. In fact, it’s the less-extreme version of Seasonal Affective Disorder—when feelings of sadness or depression come with the winter and leave when the seasons change.

Studies show that 10 million people experience SAD every year, while 25 million have the winter blues, says Indira Hogan, counselor at KU’s Counseling and Psychological Services. Women ages 18 to 30 make up 60 to 90 percent of those afflicted with the disorder. And don’t let the name fool you. Symptoms can show up as early as September and last until April, she says.

Besides depression, other symptoms of SAD include decreased amounts of energy, changes in the sleep cycle, problems with concentration, memory and motivation, withdrawal from social situations, cravings for foods high in sugar and carbohydrates, an increase in anxiety and irritability, lack of interest in usual activities and difficulties in managing stress and daily routines. If these symptoms are repeated for at least two years in succession, chances are SAD is at work.

But what causes the winter blues? During the winter, shorter days mean less of a chance for the body to get sunlight. Natural light is linked to the body’s production of serotonin, a neurotransmitter that is thought to relieve depression. Also, the longer nights encourage sleeping and the production of the sleep hormone melatonin. Higher levels of melatonin are linked to causes of depression.

To help alleviate symptoms of the winter blues, Hogan suggests setting a regular sleep schedule and making sure to fall asleep and wake up at the same time every day. Also, try to arrange your environment to let as much natural light in as possible. These steps will help regulate your levels of melatonin and serotonin. “The most important thing is sunlight, sunlight, sunlight,” Hogan says. She also suggests being outdoors as much as possible.

It’s also important to stay socially active and to educate those around you about the winter blues. This way your family and friends will be able to offer support when you need it, she says.

Exercise is another option because physical activity helps regulate hormone levels and increases levels of serotonin. “People feel like they can take on the world after working out,” says Josh Magaha, a personal trainer at the Student Fitness Recreation Center. The Basehor senior says exercise results in feelings of increased energy—not decreased energy as most would assume.

If you know that you suffer from SAD, Hogan advises getting on an exercise routine before symptoms start to show themselves, as it will be harder to set a routine later. And the routine doesn’t have to be complex. Magaha, who is also the manager of the recreation center’s cardiovascular resistance training program, often advises his clients to just go outside and do something such as walking, running, walking a pet or playing catch with friends.

And while these solutions will usually work for the winter blues or mild cases of SAD, more extreme cases may need other types of therapy. People who experience severe cases should seek professional help from a counselor, psychiatrist or social worker, Hogan says. Professionals are able to help discuss the issues and may also suggest other solutions such as light therapy. For example, SAD sufferers can sit in front of light boxes that simulate natural light, regulating their serotonin levels.

For most sufferers of the winter blues, making a few additions to their daily lives will help alleviate their symptoms. “Usually by implementing small changes, people can lead fulfilling lives for years,” Hogan says.