Hibernation or Depression? Understanding Seasonal Affective Disorder
The sky is still grey, the air is still cold, and the sun sets before you’ve even finished your workday. Most of us feel a little "blah" during the winter months, but how do you know if you’re just dealing with the winter blues or something more serious? Learn how to take control of your mental wellbeing with Amanda Parrish, MD, with Cone Health Behavioral Health Services in this 2 Your Well-Being conversation with WFMY.
Is It "The Blues" or Seasonal Affective Disorder (SAD)?
According to Dr. Parrish, as many as 20% of Americans feel lower energy and moods during the winter. However, the key differentiator is duration and impact.
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Winter Blues: A lower mood that fluctuates and usually goes away after a few days.
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SAD: Persistent low moods that last for most of the day, for at least two weeks, and significantly interfere with your daily life or work.
Signs to Look For
While SAD shares many symptoms with clinical depression, it follows a seasonal pattern—arriving in the fall/winter and lifting in the spring.
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In Adults: Persistent sadness, loss of interest in hobbies, difficulty getting out of bed, oversleeping, and changes in appetite (often weight gain).
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In Children: It looks different! Look for irritability, sensitivity to criticism, social withdrawal, and a sudden drop in school grades.
Dr. Parrish’s Evidence-Based Solutions
You don't have to wait for April to feel better. Dr. Parrish recommends several steps to reclaim your energy:
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Prioritize Daylight: Even on cloudy days, get outside. Natural light helps regulate the neurotransmitters that affect mood.
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The "Light Box" Method: If you can't get outside, a 10,000 lux light box can be a game-changer. Use it for 30 minutes each morning before 8:00 AM.
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Physical Activity: Exercise is one of the most powerful natural antidepressants. Even a gentle walk can shift your chemistry.
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Small Habits: Focus on sleep hygiene, balanced meals, and staying connected.
"Loneliness is its own epidemic," says Dr. Parrish. Reaching out to a friend for a meal can be a vital part of your "treatment."
A Note for Parents
Many parents try to hide their struggles to protect their kids. Dr. Parrish encourages a different approach: Model healthy coping.
"Taking care of yourself is taking care of your child. When they see you asking for help or practicing self-care, they learn mental health resilience."
Where to Get Help
If you or a loved one are struggling, help is available.
Immediate Support
Seek Care at Cone Health
