Why shorter days can affect your mood—and what to do about it

As the temperature dips and days become shorter, many people may find themselves feeling down or having the “winter blues.” Seasonal affective disorder (SAD) is a type of depression associated with the changing of the seasons. It can occur any time of year, including the spring and summer, but SAD is most often associated with the fall and winter months.

Not to be confused with the stressors associated with holidays or family gatherings, SAD occurs more often in individuals living in areas where daylight is scarce in the winter, like Alaska and New England.

Signs and symptoms

According to the National Institute of Mental Health (NIMH), millions of Americans experience SAD annually, but many don’t realize it. Signs and symptoms of SAD may include:

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems with no cause
• Thoughts of death, suicide, or suicide attempts

If you or someone you know is having suicidal thoughts, call or text 988 to reach the Suicide & Crisis Lifeline. In life-threatening situations, call 911.

Causes, treatment, and care      

Although the exact cause of SAD is still being studied, researchers are looking at how daylight exposure, vitamin D levels, and melatonin and serotonin production play a role in symptoms.

According to the Mayo Clinic, the following treatments and care can be used to help relieve the symptoms of SAD:

• Light therapy (phototherapy): Using a special light box to mimic daylight exposure, light therapy can help ease symptoms of SAD. Some individuals find that light therapy works best when combined with another type of care such as psychotherapy or medication.
• Psychotherapy (talk therapy): A type of therapy that involves talking with a therapist about thoughts, feelings, and behaviors. It can help alleviate symptoms and create coping strategies.
• Medications: Doctors may prescribe antidepressants to help with symptoms.
• Self-care: In coordination with the above care options, getting plenty of sunshine, going outside during the day, exercising, and creating a sleep routine can help ease symptoms of SAD.

Mental health is a key part of overall well-being, and we're here to help. Check out these free and low-cost resources for supporting your mental health. If you’re a Mass General Brigham Health Plan member, take a look at some of the mental health resources available to you.

Talk to your doctor if you’re experiencing symptoms of seasonal affective disorder. If you or someone you know is having suicidal thoughts, call or text 988 to reach the Suicide & Crisis Lifeline. In life-threatening situations, call 911.