As the days get shorter and sunlight becomes scarce, many people notice their mood and energy levels start to dip. For some, this shift becomes more than just the “winter blues”; it may be something more serious called Seasonal Affective Disorder (SAD). The good news? Regular exercise can be a powerful tool in helping you manage the symptoms and feel more like yourself again.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern and can affect your mood, sleep, appetite, and energy levels. Typically, it begins in the fall and continues through the winter months when daylight hours are shortest. It affects millions of people each year and can range from mild to severe.
The further you live from the equator, the more likely you are to suffer from SAD. This is because you receive far less winter daylight in latitudes greater than 30 degrees either north or south of the equator. According to research, only 1 – 2% of the population (mostly women) suffers from the most extreme version of SAD. But, fully 10-20% of people still experience symptoms that affect their every day lives.
Common Symptoms of SAD
People experiencing SAD may notice:
- Low energy or fatigue
- Persistent sadness or irritability
- Trouble concentrating
- Changes in sleep patterns (often oversleeping)
- Changes in appetite (especially cravings for carbs or sugar)
- Loss of interest in favorite activities
- Social withdrawal
- Feelings of hopelessness
These symptoms often improve as spring returns and daylight increases.
What Causes SAD?
While the exact cause of SAD isn’t fully understood, several factors are believed to contribute:
- Reduced sunlight exposure: Shorter days can disrupt your internal biological clock (circadian rhythm), leading to feelings of depression.
- Drop in serotonin levels: Less sunlight may cause a decrease in serotonin—a brain chemical that affects mood.
- Melatonin imbalance: The seasonal change can affect melatonin production, which influences sleep patterns and mood.
How Exercise Can Help
Physical activity is one of the most effective natural treatments for SAD. Here’s how it can help:
- Boosts Mood-Enhancing Chemicals
Exercise stimulates the release of endorphins and serotonin—two chemicals in the brain that help reduce feelings of depression and increase feelings of well-being.
- Improves Sleep Quality
Many people with SAD struggle with sleep. Regular physical activity helps regulate your body’s sleep-wake cycle, making it easier to fall asleep and stay asleep.
- Increases Energy and Reduces Fatigue
Even a short workout can help boost your energy levels. It may feel tough to start, but once you’re moving, you’ll likely feel more awake and alert.
- Reduces Stress and Anxiety
Exercise lowers levels of the stress hormone cortisol. Whether it’s a group fitness class, a solo strength session, or a brisk walk outside, physical activity can calm your mind and reduce anxiety.
- Creates Routine and Accountability
Having a regular workout schedule—especially with a friend or trainer—can help break the cycle of inactivity and isolation that often accompanies SAD.
Additional Steps You Can Take
Consider light therapy. Inexpensive light boxes are now available from many sources. These devices deliver light that’s up to ten times the intensity of normal domestic lighting. They are easy to use too. Just sit about 12” away from it for 15 – 20 minutes each morning.
Practice self-care. This can include things like regular massages or engaging in activities that normally give you joy.
Reduce stress in your life. Many people find relief in gentle yoga, meditation or muscle relaxation classes.
If You Need Additional Help
If you are really struggling to beat the winter blues, we strongly advise you to contact your doctor. And whatever the season, if you overwhelmed, in severe despair or suicidal, please know that there are people who want to help. You can reach the National Suicide Prevention Hotline at 1-800-273-TALK (8255). For more information, visit the Pennsylvania Department of Human Services.
