In the Upper Midwest, we know about the depths of winter all too well – arctic temperature drops, long hours of darkness and face-freezing conditions. It’s enough to make even the hardiest among us want to hibernate until the spring thaw. But for those who suffer from the “winter blues,” the symptoms of the season can be overwhelming.

Also known as Seasonal Affective Disorder or SAD, this form of depression happens during periods of less sunlight and shorter days. Impacting about 5% of adults in the U.S. each winter, SAD is complex, with links to melatonin, the sleep hormone, and our winter behaviors.

Causes of seasonal depression

“Depression in general is a complex subject,” says Dr. Russell Morfitt, co-founder and chief clinical officer of Learn to Live, a digital Cognitive Behavioral Therapy service.

"Everything from genetics and environments to sunlight exposure and lifestyle choices can contribute to who is affected by Seasonal Affective Disorder," Morfitt says. Some of the symptoms include:

• Sadness
• Discouragement
• Less interested in things you used to enjoy
• An increase in appetite with accompanying weight gain
• An increase in number of hours you’re sleeping
• Less energy
• More restless
• Feeling worthless
• Trouble concentrating, focusing or making decisions

Managing seasonal depression

If you find yourself experiencing some or all of the above symptoms on a seasonal basis, Dr. Morfitt suggests some of the following techniques to manage SAD:

Start with lifestyle changes
If winter tends to make you feel like a sedentary cabin dweller, find several ways to get out and socialize more. Take the activities you enjoy during warmer months and translate them into activities you can do during winter – volunteering, brisk walking (indoors or outdoors), skiing, skating or even sledding. Outdoor activities can be important to experience the benefit of sunlight.

Let the light shine
Whenever possible, arrange your home or office environment so you can spend more time by a window to increase the amount of daylight you're exposed to. You can also use a special light box (invest in one that meets SAD specifications) to add the right kind of safe light.

Seek help
One of the most important steps to help with seasonal affective disorder is to seek help from a healthcare or mental health professional especially if you’re experiencing significant changes that are affecting quality of life. And anyone having thoughts of death or suicide should contact a doctor immediately. Antidepressants and cognitive behavioral therapy – a kind of talk therapy used to identify problematic thoughts and modify behavior patterns – are very effective in treating persistent cases of seasonal depression.

Additional resources

Learn to Live is an online resource for managing anxiety, depression, and other related issues. Their programs are available at no cost for select Blue Cross plans**.

NAMI Minnesota: 651-645-2948

Minnesota’s Crisis Text Line: Text MN to 741741

National Suicide Prevention Lifeline: 1-800-273-8255

*Editor's Note: An earlier version of this article appeared on the BCBS blog in 2018, written by contributor Lynne Morioka

**To find out if access to Learn to Live is an included benefit with your health plan, please call your Blue Cross customer service representative. If you'd like help managing stress, call the number on the back of your member card to find a health care professional.