The winter season can dramatically change the way many of us live, affecting us both physically and mentally. Freezing temperatures, inches of snow, and slick ice can be a significant barrier to continuing activities we enjoy. Slowly, we begin to spend more time at home while doing fewer activities that support our well-being, such as spending time with loved ones, going outside, and maintaining a schedule.
About 49% of people in the Midwest say their mood gets worse in winter, as compared to about a third of people living in the South. Fortunately, there are easy and practical techniques to overcome the mental barriers that the season can bring. Cold weather and winter can be tough, but so can you!
Learn how the seasonal change can affect behavior and explore expert advice from PrairieCare’s mental health professionals, who are proud to call the frigid landscape of Minnesota home.
What You’ll Learn
- How does the winter season physically and mentally impact people’s daily lives and well-being?
- What are the differences between the “winter blues” and Seasonal Affective Disorder (SAD)?
- What are common symptoms of Seasonal Affective Disorder, and who is most at risk?
- What practical strategies can help improve mental health during cold, dark winter months?
- How can connecting with mental health professionals support those struggling with seasonal mood changes?
Quick Read
Winter can affect both our physical routines and mental health. Cold weather, snow, and ice often keep us indoors, disrupting activities that support well-being like socializing, spending time outside, and maintaining a schedule. Nearly half of people in the Midwest say their mood worsens during winter, showing how common these challenges are.
Many experience the mild “winter blues,” but some develop Seasonal Affective Disorder (SAD), a more serious condition linked to the season. SAD symptoms include low energy, changes in sleep and appetite, and feelings of hopelessness. Knowing the difference helps in seeking the right support when needed.
There are simple ways to improve winter mental health, including staying active, getting outside, volunteering, connecting with others, and keeping good sleep habits. For ongoing symptoms, mental health professionals can offer personalized care to help you manage and feel better through the season.
Why the Cold Weather Can Affect Mental Health
To this day, the exact cause of seasonal mood changes is not fully understood. Researchers suggest several factors that might contribute:
Lack of sunlight: One theory suggests that less sunlight may prevent the hypothalamus from working correctly. Therefore, it increases levels of melatonin, making the person feel sleepy, and lowers levels of serotonin. These changes impact the body’s circadian rhythm, or internal clock, which can increase the possibility of developing depression symptoms. Less sunlight can also lead to a Vitamin D deficiency, a contributing factor in mood changes.
Missing out on activities that promote well-being: The winter season can affect our ability or willingness to participate in activities that bring joy and inspiration. The weather and limited daylight hours can alter our schedule and negatively impact our health. It can also prevent us from being in nature as often, stop us from traveling, and keep us plugged into technology or social media.
Isolation: In the last couple of months of the winter in Minnesota, “cabin fever” is common—depression-like symptoms that develop after being isolated for some time. A substantial contributing factor to mental wellness is connection and socialization. If someone cannot connect with their community, their mood can decline.
Understanding how winter may affect you and learning methods to minimize these symptoms can be life-improving for someone living in a northern state. Next, let’s look at common seasonal mental health concepts and disorders that can impact your quality of life.
What Are the “Winter Blues”?
The complex factors of seasonal changes and the winter season can bring on mental health challenges with varying levels of severity. The “winter blues” is a common and mild mood change that some people experience. It is not a medical diagnosis, but rather a general term referring to someone’s emotional and behavioral changes during the cold months. The “winter blues” can often be linked to stressful points in the winter, such as the holidays, long stretches of difficult weather, and even car issues that can be inevitable in bitter cold.
The critical component of the “winter blues” is that it often clears up on its own without professional help and within a brief period. However, if sluggishness, hopelessness, and irritable behavior continue after several weeks, you may have Seasonal Affective Disorder—a serious disorder that can affect daily functioning.
Seasonal Affective Disorder (SAD)
The chilly weather and short days can cause a more severe disorder called Seasonal Affective Disorder, or SAD. As defined by the National Institute of National Health, it is marked by significant mood and behavior changes that parallel seasonal changes.
About 5% of Americans experience SAD, but it is four times more common in women and people who live in northern states. SAD is also more common for people who have mental health disorders such as depression, bipolar disorder, ADHD, eating disorders, anxiety disorders, or panic disorders.
Seasonal affective disorder falls under the disorder characterization of depression. The most significant difference between depression and SAD is that SAD develops at a specific time of year and resolves several months later.
Symptoms of Seasonal Affective Disorder
SAD includes similar symptoms to other types of depression:
- Loss of interest in normal activities
- Low energy
- A sense of hopelessness
- Difficulty concentrating
- Changes in sleep patterns and appetites
- Thoughts of death or suicide (get immediate help)
Symptoms specific to winter-pattern SAD:
- Finding it challenging to get along with other people
- Extra sensitive to rejection
- Heavy feeling in arms or legs
- Cravings for foods high in carbohydrates
- Weight gain
If symptoms of depression occur for a couple of months from the onset of frigid air and lift once the weather is warmer, you might have SAD. To prevent recurrence of symptoms when the cold weather returns, it’s crucial to get help. A mental health professional can support individuals in finding management techniques to lessen the symptoms of winter-pattern SAD.
There are many ways to access effective relief from seasonal-onset mental health concerns. Our mental health providers in Minnesota created this list of tips they recommend to their patients and use themselves.
Mental Wellness Tips for Cold Weather and the Winter Season
Self-care is essential in beating winter mental health challenges; our providers who call Minnesota home are the experts. You can use a simple phrase to help remind us to boost our mood, “Winter M.O.V.E.S can help decrease your winter blues.” The MOVES breaks down various approaches to feel better during the winter months: Movement, Outside, Volunteer, Engage, Sleep. Read on to learn how to activate those steps using tips from our experts.
Movement
Staying physically active, even just 10–15 minutes, can decrease stress, boost your mood, increase your energy, and improve your sleep.
“As cold as it can be, time outside in Minnesota is well spent,” said Dr. Joshua Stein, a child and adolescent psychiatrist at our Brooklyn Park outpatient clinic. “The brisk air and energetic activities can enhance mood. Tubing, skiing, snowmobiling, and other outdoor fun may require a little more effort to prepare for, but it is well worth it. The time outside can break up the mundane patterns of the indoors.”
Even if you’re not a fan of the cold, you could incorporate an at-home workout, walk laps at the local mall, or join a dance class.
Outside
Try embracing the season and the natural beauty it brings! Enjoying the great outdoors and the sunshine on your skin can cause serotonin to increase, which helps regulate mood and even increase happiness. If you can’t easily get outside, a lightbox is a great option to receive much-needed light therapy many of us don’t get in Minnesota.
Dr. Stein suggests vitamin D to jumpstart your body’s energy and increase immune health. “In Minnesota, the intensity of the sunlight is just not strong enough from October to April to activate vitamin D through your skin. Supplementation of 2,000 international units daily helps avoid deficiency, also building strong bones and avoiding osteoporosis,” said Dr. Stein.
Volunteer
If you need a new activity in the winter, volunteering can help you stay connected while helping others. Find what you’re passionate about and contribute to an organization that has a shared mission. You can even take matters into your own hands by seeking out random acts of kindness which helps you connect with others while genuinely helping those around you.
You can contact local homeless shelters, youth mentoring programs, food banks, or pet shelters to give back to your community. Even if it is just checking on your neighbor or making cookies for your friend, it helps you stay involved and helps others who may need it.
Engage
Prioritizing time with family, friends, or coworkers is a significant mood enhancer. Many of us can get caught up in a daily routine where we slowly lose connection with others. Make time for activities you enjoy with someone close to you, such as a game night, lunch, or even grabbing coffee. Relationships and communication are vital to mental health. A video call or virtual group can keep you engaged even if you can’t connect in person.
Sleep
Winter months are known for shorter daylight hours that dramatically impact our sleep schedules. Try building a routine with about 7 to 8 hours of sleep, with structured times for falling asleep and waking up. Good sleep is essential to mental well-being and mood regulation regardless of the time of year.
“Allow more time to wake up in the morning,” advises Nadya Persaud, a therapist at our inpatient hospital. “Since it is darker, our bodies can take longer to adjust to the change in sunlight. Give yourself an extra 30 minutes before leaving for work. I like to leave enough time to practice mindfulness for at least 10 minutes to start the day.”
Do I Have the Winter Blues, or Is It a Mental Health Disorder?
People frequently have mood changes when the cold weather begins. We can all have a few days where we feel down, but if those feelings continue for extended periods or you can’t enjoy your usual activities, check in with a mental health professional immediately.
If you are experiencing symptoms of depression that the season triggers and lasts several months, you could have Seasonal Affective Disorder. It is vital to get help, especially if your appetite or sleep patterns have changed, you’re using alcohol or other substances to relieve distress, or you feel hopeless and are having thoughts of suicide.
Working with a mental health professional will help you to understand the mental health challenges you are experiencing and get the tools to start feeling better. At PrairieCare, we use thorough assessments to build a comprehensive treatment plan that’s tailored to your unique needs, diagnosis, and life.
Interested in Mental Health Support? We Can Help.
Each person experiences mental health issues differently, and that’s why we offer a complimentary care questionnaire to support you from the start. Our compassionate team will help you identify your symptoms and find an appropriate service to fit your needs. We pride ourselves in creating a treatment path so you can focus on healing.
Anyone seeking services can call our team anytime at 952-826-8475 to get started. You can also use the button below to request a complimentary care questionnaire.
FAQs
How does winter affect mental health and mood?
- Winter’s cold temperatures, reduced sunlight, and limited outdoor activities can disrupt daily routines and increase feelings of isolation, contributing to mood changes and mental health challenges.
What is the difference between the winter blues and Seasonal Affective Disorder (SAD)?
- The winter blues are mild, temporary mood changes during winter, while SAD is a diagnosable, with more severe symptoms that last for months and affect daily functioning.
What are the common symptoms of Seasonal Affective Disorder (SAD)?
- Symptoms include low energy, loss of interest in activities, changes in sleep and appetite, feelings of hopelessness, and difficulty concentrating.
What strategies can help improve mental wellness during the winter months?
- Effective techniques include staying physically active, spending time outside, volunteering, engaging socially with others, and maintaining consistent sleep routines.
When should I seek professional help for winter-related mood changes?
- If symptoms like hopelessness, irritability, or changes in sleep and appetite persist for several weeks and interfere with daily life, it’s important to consult a mental health professional for support.
About PrairieCare
At PrairieCare, we provide individuals of all ages with the psychiatric care they truly need. PrairieCare is one of the nation’s largest providers of premier psychiatric services to the Twin Cities metro area, Rochester, and Mankato. Our programs and services span the full continuum of care, with the understanding that each patient has unique experiences, life stages, and needs.
Whether a patient is experiencing Seasonal Affective Disorder, needs perinatal psychiatric care, or is struggling with anxiety in school, our clinicians are accredited and highly experienced in supporting patients of all ages with a wide variety of diagnoses. Learn about our services.