Understanding Seasonal Affective Disorder
As the days grow shorter and the temperatures drop, many people notice their mood and energy levels dipping, too. For some, it’s more than just the “winter blues” — it’s a condition called Seasonal Affective Disorder (SAD). We sat down with Kelly Vrettos, FNP, to discuss why SAD occurs, how to recognize its signs, and simple steps to help lift your mood during the darker months.
We hear a lot about the “winter blues.” How do you know if it’s actually SAD?
SAD is more than just feeling sluggish or down during winter. It’s a form of depression that comes and goes with the seasons — usually starting in late fall and lasting through winter. Unlike mild winter blues, SAD can significantly affect daily life and functioning.
What are some of the first signs people might notice?
Early signs often include loss of interest in activities you normally enjoy, difficulty waking up, increased fatigue, and changes in appetite — especially craving carbohydrates.
Is there a particular type of person who’s more likely to struggle with SAD?
People at higher risk include those who live farther from the equator, women, and anyone with a family or personal history of depression or bipolar disorder.
Why does less sunlight affect our mood and energy so much in the colder months?
Reduced sunlight disrupts the body’s internal clock, or circadian rhythm, and impacts serotonin and melatonin levels. Serotonin helps regulate mood, while melatonin affects sleep. In winter, serotonin tends to drop and melatonin rises, leading to low mood, fatigue, and lack of motivation.
What simple daily habits can make a difference for someone feeling low in the winter?
Getting outside during daylight hours, exercising regularly, and maintaining a consistent sleep schedule all help regulate mood and energy.
Does light therapy or vitamin D help?
Yes. Light therapy uses a special bright light box that mimics sunlight to help reset your body’s rhythm and boost serotonin. Vitamin D supplements can also help, since many people have lower levels in the winter.
Can what we eat or drink make a difference?
Absolutely. A balanced diet rich in lean protein, omega-3s, fruits, vegetables, and whole grains supports stable energy and mood. Try to limit excess caffeine and alcohol, as both can interfere with sleep and worsen low mood.
When should someone reach out for professional help?
If sadness, hopelessness, or fatigue become overwhelming, interfere with daily life, or last more than a couple of weeks, it’s time to reach out to a healthcare professional.
Is there anything people can do before winter hits to get ahead of SAD symptoms?
Planning helps — start light therapy early in the fall, schedule regular exercise, and line up activities that bring you joy.
For someone nervous about talking to a doctor, what’s your advice?
Think of it like any other health concern. Mental health is just as important as physical health, and seeking help is the first step toward feeling better.
For more information or to set up an appointment, call 901.881.2260 or visit Wellrestedsleep.org. Kelly Vrettos is a nurse practitioner and certified pediatric sleep coach with nearly four decades of healthcare experience. She combines her expertise in family and sleep medicine to help patients of all ages achieve better rest and overall wellness.
By Kelly Vrettos, FNP
