Is it Seasonal Affective Disorder or Just Low Energy?
Winter months can be tough. They bring grey cloud-covered skies and days of rain or snow that can seem never-ending. Getting a glimpse of the sun can feel like a rare treat, especially during the shortest days of the year.
The seasons in British Columbia shape what we do and how we feel. Whether it’s welcome or unwanted, winter may mean more time indoors for you. You may feel a bit more tired or unmotivated. You may feel like cancelling plans, or crave comfort foods more than usual. It’s common to feel ‘off’ in response to the grey skies and early sunsets.
For approximately 15% of Canadians, seasonal changes lead to a shift in mood in what’s known as the ‘winter blues’. Another 2 to 3% of Canadians experience more severe symptoms from Seasonal Affective Disorder (SAD). Here, we’ll break down the difference between the two, and what that may mean for you.
What’s "Winter Blues"?
What is the ‘winter blues’? Unlike SAD, winter blues isn’t a medical diagnosis. It’s a general term for a mild, manageable dip in mood that often resolves on its own after a short period of time. Sometimes it can be linked to specific things, such as reminders of absent loved ones, or stress during the holidays.
The winter blues doesn’t stop someone from living their daily life, such as going to work or visiting friends and family. Even though you feel down, your activities and relationships aren’t significantly disrupted.
What’s Seasonal Affective Disorder (SAD)?
SAD, on the other hand, is a clinical subtype of Major Depressive Disorder with a seasonal pattern. It can affect your entire sense of well-being, ability to function, and make you feel like a completely different person. Symptoms can include:
Feeling sad or depressed
Loss of interest in previously enjoyed activities
Changes in appetite; usually eating more and craving carbohydrates
Changes in sleep; usually sleeping too much
Loss of energy or increased fatigue
Increase in purposeless physical activity (e.g. inability to sit still, pacing, handwringing), or slowed movements or speech
Feeling worthless or guilty
Difficulty thinking, concentrating, or making decisions
Thoughts of death or suicide
For a diagnosis of SAD, symptoms need to begin in one season and improve during another, with this pattern occurring at least two years in a row. For most people, SAD symptoms begin in the fall, worsen through the winter (January and February are often most difficult), and improve in the spring. Adults, women, and people in northern countries are at higher risk of SAD.
It’s unclear exactly what causes SAD. Research indicates that shorter daylight hours can lead to reduced levels of serotonin, a brain chemical known as one of the ‘happiness hormones’ that’s involved in mood regulation.
Vitamin D is also produced by the body when skin is exposed to sunlight, meaning that levels are lower when daylight hours are shorter. Deficiencies in Vitamin D may worsen depressive symptoms as Vitamin D is believed to boost serotonin activity.
Other studies suggest that altered melatonin levels, the hormone that helps maintain our sleep-wake cycle, may lead to changes in sleep, mood, and behaviour.
The Comparison Checklist
The biggest difference between winter blues and SAD is the severity and duration. Here are some key symptoms to watch for that can help you distinguish between the two:
Duration: The winter blues are short-term, generally lasting less than two weeks. SAD lasts several months, often starting in the fall and ending in the spring.
Severity: The winter blues are mild. You’re still able to live daily life and do your job, schoolwork, or housework. With SAD, symptoms are more severe and affect your ability to function and carry out daily tasks. You feel sad, guilty, or hopeless.
Physical: The winter blues can bring some trouble sleeping and slight changes in appetite. With SAD, you might sleep more and feel tired all the time. Increased appetite can lead to cravings for sugary and starchy foods, overeating, and weight gain. You may feel slowed in your movements or speech, or notice yourself doing things like pacing or handwringing.
Social: Winter blues might make you feel less social, but you’re still able to care for yourself and others. SAD can lead to social withdrawal. You may avoid people and activities you used to enjoy. Some people lose interest in sex and other physical contact.
Why the BC Coast is a Hotspot
Here in BC we live at a northern latitude, which comes with several conditions that can increase the likelihood of SAD.
BC stretches from the 49th to the 60th parallel north, so people across the province experience dramatically different amounts of daylight throughout the year. On the BC coast, the daylength varies between 8 hours in the winter to 16 hours in the summer, meaning our bodies undergo massive shifts with the seasons. This change is even more drastic as we move farther north.
When we throw rain, snow, and cloud cover into the mix, that means even less available sunlight. In Vancouver, January is the cloudiest month of the year, with the sky being overcast or cloudy 73% of the time on average. This can make days feel darker and drearier.
Frequently Asked Questions
Can you have SAD even if it’s a relatively mild winter in BC?
You can have SAD even if it’s a mild winter in BC. SAD has been linked to changes in the brain brought on by shorter daylight hours and less sunlight in the winter. Changing seasons can also lead to disruptions in our internal biological clock.
Does SAD only happen in the winter?
While it is much less common, some people experience depressive symptoms in the spring and summer, which is known as summer-pattern SAD. For summer-pattern SAD, additional symptoms can include trouble sleeping (insomnia), decreased appetite leading to weight loss, anxiety, aggressive behaviour, and restlessness and agitation.
How long do symptoms need to last before I should seek help?
If your symptoms last longer than 2 weeks or start to feel heavier, it may be a good time to look for extra support, such as talking with a professional.
Can children and teenagers experience SAD, or is it just an adult issue?
While it typically starts between the ages of 18 to 30, SAD can begin at any age, including childhood and adolescence. More information about SAD in children can be found here at Kelty Mental Health.
Professional Support
Negative feelings about the winter are common for many people. If you’re unsure if you have winter blues or SAD, that’s okay. Talking with a professional, such as your healthcare provider or counsellor, can help you make sense of your experience and figure out what comes next. There are several effective treatments for SAD, including light therapy, antidepressant medications, counselling, or a combination of these. Help is available, and you don’t have to navigate this alone.
If this sounds like something you need, we’re here to support you. You can reach out to The Commons Wellness Collective to connect with one of our counsellors.