Is This Just the Winter Blues, or Could It Be Seasonal Depression?
As we approach the deep months of winter, you may be noticing shifts in your energy levels, thoughts, or emotions. Perhaps you’re still getting through your days, but everything feels heavier. Perhaps those New Years resolutions have dropped off as your motivation disappeared. Perhaps your thoughts feel slower or your emotions seem flatter. You may find yourself wondering Is this just the winter blues? Or is something else going on?
As a Registered Social Worker (MSW) with 2 years of clinical experience supporting adults with mood changes, I hear this uncertainty often. Many people are deeply self-aware and reflective about their moods, yet still unsure whether what they’re experiencing “counts” or if they deserve support.
This post will help you understand the difference between winter blues and Seasonal Affective Disorder (SAD), also called seasonal depression. My hope is that by the end, you’ll feel lighter and have found some clarity and compassion for your experience this winter.
What Do People Mean When They Talk About the “Winter Blues”?
The “winter blues” are fairly common in the Northern climates. With fewer hours of day light and more obstacles to spending time outside, many people notice their mood drops over the winter months. Especially after the rush of the holidays, we may notice that activities we usually enjoy, like exercise or socializing, feels overwhelming.
Common signs of winter blues include:
Lower energy or motivation
Feeling more irritable or flat
Difficulty out of bed in the dark mornings
With winter blues, you’re generally still able to function. You go to work, meet responsibilities, and engage with friends and family, it might just feel more difficult than in the spring or summer time. Often, people with winter blues are quite aware of what’s happening. You might notice the shift and tell yourself “Oh, I always feel like this in winter.”
What Is Seasonal Affective Disorder (Seasonal Depression)?
Seasonal Affective Disorder (SAD) is a variation of depression that shifts on its own as the seasons change. For most people, it’s more intense in the winter and starts to settle in the spring. You may also hear it referred to as seasonal depression.
While winter blues are challenging, seasonal depression tends to be more intense and persistent. The main difference between the two is severity of symptoms. Winter Blues usually feel like they can be relieved with a bit of effort. SAD may feel impossible to ever overcome.
Common features of Seasonal Affective Disorder include:
Ongoing low mood or emotional numbness
Significant fatigue or low energy most days
Changes in sleep (sleeping much more or much less)
Changes in appetite
Difficulty concentrating or making decisions
Loss of interest in things that usually matter to you
How Can I Tell the Difference Between Winter Blues and Seasonal Depression?
One of the most common questions I hear is this: Is my low mood significant enough to be called ‘depression’? If it is just the ‘blues’ do I still need support?
Labeling your experience as winter blues or depression may matter less than you think. If your symptoms are significant enough to cause you distress and interfere with your day-to-day life, they are worth taking seriously.
I use the following questions to explore symptoms and their impacts with my clients:
Intensity:
Are your symptoms mild annoyances, or do they feel consuming and hard to shake?
Duration:
Have these feelings lasted most days for weeks at a time?
Impact on daily life:
Are you doing things because you want to? Or are you having to force yourself?
Pattern:
Does this seem to happen every year around the same time?
Many people minimize their experience by comparing themselves to others. Maybe you notice all your co-workers talk about feeling low, yet everyone is still getting their work done. Or you may tell yourself that you should be able to manage this; everyone else seems to be ok. You might find yourself thinking that you just need to try harder and then you will feel better. However, these kinds of thought patterns may indicate that you are struggling more than most other people, and in a way that deserves support.
If you’re functioning but exhausted, that still matters. Seasonal depression doesn’t usually feel dramatic. It often feels like going through the motions with a layer of heaviness.
What Kinds of Support Can Help With Seasonal Depression?
Some supports and strategies include:
Therapy: A therapist can help you notice patterns, learn to pay attention to your needs, and reconnect with yourself emotionally.
Gentle structure: Consistent routines and can daily rituals can help us feel grounded and more stable in the winter months.
Light exposure: Increasing natural or therapeutic light can be helpful for some people.
Embracing the winter: Leaning into the unique activities and sensory experiences of winter may help. This might mean going for a walk on a snowy evening, paying attention to birds at a bird feeder, or stopping to notice a beautiful pattern in the frost.
Collaborative care: In some cases, working with a medical provider alongside therapy can be beneficial.
A Gentle Closing Thought
Seasonal mood changes exist on a spectrum. You don’t need to be certain, diagnosed, or at a breaking point to reach out. If you’ve noticed yourself getting stuck in low mood, it may be worth exploring with support.
Therapy isn’t about labeling you or fixing you. It’s about helping you understand yourself with more clarity and compassion. You don’t have to have it all figured out to ask for help.
If you would like to learn more about how therapy could be helpful for you, consider booking a 20 minute consult call with one of our therapists. Call or text us at 226-400-4330, or visit our website to fill out our contact form https://innerworkslondon.com/contact
If you already know that you would like to come to therapy, you can book an appointment with one of our therapists by calling 226-400-4300, filling out this form, or visiting our booking website.
Frequently Asked Questions
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Winter blues are milder and usually shift in response to simple changes. Seasonal Affective Disorder involves more persistent symptoms that significantly affect daily life.
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Yes. Seasonal Affective Disorder is the clinical term often used for seasonal depression.
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Yes. Many people with depression continue working and meeting responsibilities while feeling internally depleted.
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They often begin in late fall or winter and improve in spring, but the length and intensity vary.
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No. Therapy can be helpful without a diagnosis. We are able to explore thoughts, feelings, and the impact of symptoms without a formal diagnosis
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Depression and seasonal depression may show up as numbness, fog, or disconnection rather than sadness. Many people describe their depression as a sense of feeling flat, rather than as a pervasive or overwhelming sadness.
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Very normal. Many people wonder if they are in enough distress to see a therapist. While the answer differs for everyone, a 20 minute consult call may help you discern if therapy could be helpful for you.
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It might! Every day, I see my clients demonstrate incredible resilience and resourcefulness. Not everyone needs a therapist to help them do this! However, if you are still curious about therapy, know that understanding and preparing for patterns can still be a valuable experience, and may help you feel better next winter.
Alison Bekendam, MSW, is an RSW specializing in perinatal anxiety and mood disorders. With more than 6 years helping parents and families in London, Ontario, she provides trauma informed, strengths based, compassionate therapy. Learn more at innerworkslondon.com or call 226-400-4330.
