Understanding and Overcoming Winter Depression (SAD): Causes, Symptoms, and Effective Solutions

Winter depression, known by its acronym SAD (Seasonal Affective Disorder), is one of the most common mood disorders in the world, especially in colder countries like those in Scandinavia.

Winter depression is caused by changes in the weather, which trigger hormonal shifts in the body. As temperatures drop (from warm to cold), the level of our “mood hormone” serotonin decreases, while melatonin- the sleep-inducing hormone- increases.

Common Symptoms

If you recognize any of the symptoms below, you might also be experiencing seasonal depression.

• Increased appetite

• Cravings for carbohydrates and sweets

• Low energy levels

• Persistent fatigue and a constant desire to sleep

• Feelings of hopelessness, emptiness, or sadness

• Increased irritability

• Trouble concentrating

How to Cope with Winter Depression

1. Get Moving
Physical activity, including walking, dancing, or even clapping to music, can boost serotonin levels in the body. It is therefore important to stay active even in the winter, whether outdoors in daylight or indoors at home.

2. Try Light Therapy (Phototherapy)
Believe it or not, light therapy has proven to be one of the most effective treatments for winter depression. The therapy involves sitting in a room with a special bright white light. Studies show that exposure to this light significantly reduces melatonin production. While at-home versions may be less powerful, even sitting by an open window for 30 minutes in the morning can help.

3. Eat More Cold-Water Fish
Despite Iceland’s harsh winters and frequent snowstorms, studies have found that winter depression is significantly less common there than in many other countries. Some researchers believe it’s due to the high consumption of cold-water fish among locals, especially during winter.

These fish are rich in Omega-3 fatty acids, which have been shown to ease depression and anxiety symptoms. A meta-analysis by Dr. John Mann, a renowned psychiatrist and leading researcher in the field of depression, found that Omega-3 supplements significantly reduced depressive symptoms in people with clinical depression.

Whether you prefer to eat salmon, mackerel, halibut, red mullet, or take Omega-3 supplements, consider making them part of your winter routine.