SAD vs. Winter Blues. What Students Need to Know About Seasonal Mood Changes

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When Winter Feels Like Someone Dimmed Reality

Winter can feel like someone turned the brightness down on reality. Fewer daylight hours. More indoor time. More deadlines. More "I'll start fresh tomorrow" energy — repeated for two months straight. The grey skies and early darkness create a specific kind of heaviness that can be hard to articulate but easy to feel.

It's common to feel a little lower in winter. Most people notice some shift in energy, motivation, or mood when daylight shrinks and temperatures drop. But there's an important difference between "winter blues" (mild, temporary, still functional) and Seasonal Affective Disorder (SAD), which is a form of depression with a seasonal pattern that can seriously disrupt life.

Understanding this distinction matters because the solutions are different. Winter blues might lift with more daylight, social connection, and self-care. SAD requires professional support — and treating it early can prevent a semester-long struggle. Let's sort the science from the vibes and then talk about what helps.

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most often beginning in fall and continuing through winter. It's classified as a major depressive disorder with seasonal pattern in clinical terms — meaning it's not a separate illness but a form of depression that recurs at specific times of year.

Winter-pattern SAD commonly involves symptoms like:

•       Persistent low mood that doesn't lift with good news or positive events

•       Low energy and fatigue that sleep doesn't seem to fix

•       Oversleeping or difficulty waking up, even after many hours of sleep

•       Overeating and weight gain, especially craving carbohydrates

•       Social withdrawal and loss of interest in activities you usually enjoy

•       Difficulty concentrating, making decisions, or completing tasks

•       Feelings of hopelessness, guilt, or worthlessness

SAD is not a character weakness or a lack of willpower. It's a brain-and-body response influenced by reduced light exposure, disrupted circadian rhythm (your internal clock), and changes in neurotransmitters involved in mood regulation — particularly serotonin and melatonin.

Research suggests that reduced sunlight in winter can throw off your body's internal clock and reduce serotonin activity, both of which are linked to depressive symptoms. Melatonin production may also increase, contributing to the oversleeping and fatigue that characterize winter-pattern SAD.

What Are "Winter Blues"?

Winter blues may feel like: "I'm less motivated, I'm more tired, I'd prefer to become one with my blanket permanently." You still function. You still have moments of enjoyment and genuine laughter. You might not feel great overall, but the low feelings come and go rather than persisting day after day.

The key clinical distinction is severity and impairment. Winter blues are milder and don't prevent you from meeting your obligations, maintaining relationships, or experiencing pleasure. SAD is more persistent and disruptive — the symptoms interfere with daily functioning, relationships, and academic performance in meaningful ways.

Another distinction is duration. Winter blues might hit for a few days after a stretch of grey weather and lift when the sun comes out. SAD symptoms persist most of the day, nearly every day, for weeks at a time.

A Quick Self-Check: When to Seek Support

Consider talking to a healthcare professional if you notice:

•       Symptoms most days for two weeks or longer

•       Significant impact on school, work, or relationships

•       Hopelessness, numbness, or an inability to feel pleasure even in activities you love

•       Major changes in sleep or appetite that feel out of your control

•       Thoughts of self-harm or suicide

If you're experiencing these signs — particularly thoughts of self-harm or suicide — please reach out to a 24/7 crisis text or phone line, campus and community mental health resources [BB1] or a trusted healthcare provider right away. You don't have to wait until things are unbearable to ask for help. Early intervention often leads to faster recovery.

Evidence-Backed Tools That Actually Help

No single tool fits everyone. The most effective approach is often stacking multiple small supports rather than looking for one magic solution. Think of it as building a toolkit — you'll use different tools depending on the day and the severity of your symptoms.

Light Therapy

Light therapy is one of the best-supported interventions for winter-pattern SAD. It involves sitting near a specially designed light box that emits bright light (typically 10,000 lux) while filtering out harmful UV rays. For many people, consistent use can improve symptoms within days to weeks.

Practical guidance:

•       Use a clinically designed light box (10,000 lux), not a regular desk lamp or "happy light" that doesn't meet clinical specifications

•       Position it at eye level or slightly above, about 16–24 inches from your face

•       Use it in the morning for 20–30 minutes — timing matters because morning light helps reset your circadian rhythm

•       Keep your eyes open but don't stare directly at the light; you can read, eat breakfast, or check email

•       Talk to a health professional if you have eye conditions, take photosensitizing medications, or have bipolar disorder (light therapy can sometimes trigger mania in people with bipolar disorder)

Psychotherapy (Especially CBT)

Cognitive Behavioural Therapy (CBT) is a standard treatment for depression generally and has been adapted specifically for SAD (sometimes called CBT-SAD). It helps with the withdrawal patterns and negative thought loops that often accompany seasonal mood changes. If you're interested in building a mental health plan, therapy can be a core component.

CBT helps you identify the thoughts and behaviours that worsen your mood and replace them with more helpful patterns. For SAD specifically, this might include scheduling pleasant activities even when you don't feel like it (behavioural activation), challenging thoughts like "there's no point in trying," and developing strategies to maintain social connection during winter months.

Medication (When Appropriate)

Antidepressants can help some people, especially when SAD symptoms are moderate to severe or when other treatments haven't been sufficient. This is a conversation to have with a clinician who can assess your specific situation. For people with recurrent SAD, starting medication in early fall (before symptoms fully develop) is sometimes recommended as a preventive approach.[BB2] 

Movement (Yes, Even Gentle Movement)

You don't need to become a gym influencer or start training for a marathon. You need regular movement your body tolerates — ideally outdoors when possible. Even short walks provide more light exposure (even on cloudy days, outdoor light is significantly brighter than indoor light), gentle physical activation, and stress regulation.

The evidence on exercise and depression is strong: regular physical activity has antidepressant effects comparable to medication for some people. For winter specifically, outdoor movement gives you a two-for-one benefit — both the mood-boosting effects of exercise and the light exposure that helps regulate your circadian rhythm.

Social Connection: Don't Isolate in the Dark

Winter makes isolation easier. The cold discourages going out. The early darkness makes staying home feel reasonable. And SAD often comes with social withdrawal as a symptom — you don't feel like seeing people, so you don't, which makes you feel worse, which makes you want to see people even less.

Breaking this cycle often requires making "low-lift" social plans that don't feel overwhelming:

•       A study session with a friend where you work in parallel

•       A quick tea or coffee check-in

•       Cooking a simple meal together

•       Walking to class with someone instead of walking alone

The goal isn't elaborate social events. It's maintaining enough human contact that you don't drift into complete isolation.

Student-Specific Winter Traps (and How to Dodge Them)

Trap 1: All-or-nothing routines. If your winter wellness plan requires perfect sleep, perfect meals, and perfect workouts, it won't survive midterms. Build flexibility into your system. What's the minimum viable version of each habit? That's what you default to when things get hard.

Trap 2: Using caffeine to replace daylight. When you're tired and unmotivated, the temptation is to pour more caffeineinto the problem. But caffeine can worsen anxiety and disrupt sleep, which can worsen mood, which leads to more caffeine. It's a cycle that amplifies the original problem.

Trap 3: Treating sadness like a personal flaw. Winter mood shifts are common and have biological underpinnings. Shame is not treatment. Beating yourself up for feeling low doesn't make you feel better — it just adds guilt to the pile. Approach your symptoms with curiosity and self-compassion rather than judgment.

Your Next Step

Try one light-exposure boost this week — whether that's a morning walk, eating breakfast by a window, sitting outside for 10 minutes even if it's cold, or researching light therapy boxes. Increased light, especially in the morning, is one of the most evidence-backed tools for mastering winter mindfulness and supporting seasonal mood.

References

1.     National Institute of Mental Health. (2024). Seasonal Affective Disorder.

2.     Johns Hopkins Medicine. (n.d.). Seasonal Affective Disorder.

3.     UC Davis Health. (2023). Seasonal Affective Disorder, Winter Blues, and Self-Care Tips.

4.     Centre for Addiction and Mental Health. (n.d.). Seasonal Affective Disorder (SAD).

5.     Mayo Clinic. (2024). Light Therapy.

 [BB1]Link here instead: https://www.queensu.ca/studentwellness/get-help-now. The ones on the blog are somewhat out of date

 [BB2]Great spot to highlight the MUSE biofeedback mindfulness appointments we offer! Students can book them here: https://outlook.office365.com/book/BOOKINGS_SWS_Health_Promotion_Queens_Booking_Calendar@queensuca.onmicrosoft.com/?ismsaljsauthenabled=true