Winter depression: symptoms, causes, and treatment

During the darker months of the year, many people experience a noticeable change in their mood and energy levels. While summer is often associated with activity and vitality, autumn and winter instead bring fatigue, low energy and a gloomy feeling for many people. For some, these symptoms do not remain mild but develop into seasonal depression.

In autumn, the days become increasingly shorter. It gets dark earlier, and due to colder temperatures and poorer weather, we spend more time indoors. As a result, we receive less natural daylight, even though this light plays an essential role in how our bodies function.

In winter, we live largely under artificial light. This has direct consequences for our biological rhythm, sleep quality and ultimately our mood and energy levels. The connection with mood is much deeper than you probably think... For example, the biorhythm affects the gut and the extent to which serotonin (the happiness hormone) is produced.

What is seasonal depression

Seasonal depression, also known as seasonal affective disorder or Seasonal Affective Disorder, is a condition that occurs in autumn and winter. The symptoms are seasonal and usually disappear again in spring and summer.

Seasonal depression goes beyond simply having a preference for sunnier months. People with this condition feel noticeably different during the darker period of the year than during the rest of the year. A noticeable difference develops in mood, energy and daily functioning.

The impact on quality of life can be significant. For a correct diagnosis, there must be a recurring pattern in which the symptoms occur in autumn and winter for at least two consecutive years and decrease in spring and summer.

How common is seasonal depression

Only a small proportion of the population notices no effect from winter at all. Every year, approximately one in sixteen people in the Netherlands experience depressive symptoms during the darker months.

For approximately 450,000 people, the symptoms are so severe that daily functioning is clearly disrupted. These symptoms are real and medically recognized. People with seasonal depression are not exaggerating; they experience genuine physical and psychological dysregulation. In the personal development world, we nowadays tend to dismiss certain illnesses. In our view, this is not entirely justified... Some illnesses genuinely exist, but in our view, the “solutions” that are normally prescribed should be approached differently. Read on to find out more!

How does seasonal depression develop

The exact cause of seasonal depression cannot be determined unequivocally. In most cases, it involves a combination of several factors that reinforce one another.

Less daylight and disruption of the biological clock

Daylight is the most important regulator of the sleep-wake rhythm. In winter:

• it gets light later

• it gets dark earlier

• we receive fewer light stimuli during the day (and more of the wrong kind)

The body prefers to wake up when it becomes light. When this rhythm no longer aligns with the environment, the biological clock becomes disrupted. As a result, the body is less able to determine when it should be active and when it needs rest.

Disruption of melatonin

Melatonin is the so-called dark hormone. In people with seasonal depression, its production often starts later. This makes it more difficult to fall asleep and shifts the sleep rhythm further, which increases daytime fatigue.

Genetic sensitivity and living environment

Simply living in a country with less daylight is usually not enough to develop seasonal depression. There is often also a genetic predisposition. Some people are more sensitive to changes in light and biological rhythms than others.

Disruption of neurotransmitters

In seasonal depression, the neurotransmitter systems are often disrupted as well, including serotonin, dopamine and norepinephrine. These substances play an important role in mood, motivation and energy levels. Less light can negatively affect this balance.

Symptoms of seasonal depression

The symptoms of seasonal depression usually develop gradually in autumn and increase as daylight continues to decrease. Many people feel tired more quickly, have difficulty getting up and notice that their motivation declines. Irritability is also more common.

In winter, the symptoms can become more pronounced. Sadness and lethargy increase, self-confidence may decline and social activities are more often avoided. Concentration problems, reduced desire for intimacy and a stronger craving for carbohydrate-rich foods also regularly occur. Some people also experience an increased desire for alcohol.

In addition to mood-related symptoms, physical signs play a major role. Sleep problems, extreme fatigue, excessive worrying, mood swings and changes in appetite or weight are common with seasonal depression.

Effects of seasonal depression on sleep

Sleep problems are often central to seasonal depression. Falling asleep can be difficult despite feeling tired, while others sleep longer but do not wake up feeling refreshed. Getting up in the morning feels difficult, and sleepiness persists during the day.

Because melatonin production starts later, the sleep rhythm shifts and chronic sleep deprivation can develop. This can trap you in a vicious cycle...

Winter blues or winter slump

The winter blues are a milder form of seasonal depression. People mainly experience a lack of energy, without pronounced sadness. Despite its milder nature, a winter slump can also limit daily functioning.

Important disclaimer

The information below is not personal or medical advice. We are not doctors or healthcare professionals. It is based solely on what we would do ourselves if we experienced a winter slump or seasonal depressive symptoms, and what we do to prevent these symptoms as much as possible. If symptoms persist or are severe, always consult your doctor or another qualified professional.

What we would do for a winter slump

In our view, reducing a winter slump starts with creating the right light environment. Light is one of the body’s most powerful signals and plays a major role in regulating the biological rhythm and the production of important hormones.

First of all, we would ensure sufficient exposure to bright natural light. Bright daylight stimulates dopamine, among other things—a neurotransmitter involved in motivation, energy and mood. In winter, many people consistently get too little of it.

That is why we would go outside as much as possible without sunglasses, which is usually not a problem in winter either. Spending the entire day outside is of course not realistic, but getting light at set times can quickly help the body receive the right signals.

For example, spend approximately twenty minutes outside in the morning as soon as it gets light, again around lunchtime and, if possible, briefly before it gets dark again. This helps the body better recognize when it is daytime, which supports the stabilization of the biorhythm.

If you have little time, small adjustments can also help. For example, while driving to work, briefly open the car window, of course only when it is safe to do so. This also allows natural light to reach the eyes and gives the body the signal that it is daytime.

After sufficient light during the day, it is at least as important to clearly signal to the body when night has arrived. We do this by avoiding exposure to blue light in the evening as much as possible. Blue light keeps the brain active and can disrupt melatonin production.

This can be done, for example, by using blue-light-blocking glasses in the evening, or by switching to red light. Red light is barely detected by the melanopsin receptors in the eyes and therefore has virtually no disruptive effect on the sleep rhythm. For the body, it works almost the same way as darkness, comparable to the red light of the evening sun just before it sets.

In our view, nutrition also plays a supportive role alongside light. Through foods such as meat and oily fish, the body can naturally obtain vitamin D. In some cases, and always in consultation with a professional, it may be useful to temporarily take a vitamin D supplement.