Health
The winter blues: When short days trigger real depression
Winter getting you down? Shorter days can trigger Seasonal Affective Disorder but help is available.
By Carolyn Tate
With winter now in full swing across Australia, you might find yourself struggling with mood more than usual. If you've been feeling persistently low, exhausted or disconnected from activities you normally enjoy, just know that it does go hand in hand with enduring winter’s colder, darker days.
Sometimes, though, winter sadness can cross the line into something more serious. Whether you’re suffering from temporary winter blues or something more serious like clinical depression, it can feel like a lot. But effective treatments are available, and it's never too late in the season to start taking steps to feeling better.
When winter sadness becomes something more
Seasonal Affective Disorder (SAD) isn't just feeling a bit glum when it's grey outside. It's a clinically recognised form of depression that follows a seasonal pattern, typically striking during autumn and winter months when daylight hours shrink dramatically – especially if you live in the southern states, where daylight can dip as low as nine hours.
The science behind SAD is that reduced sunlight disrupts our brain chemistry. When you're exposed to less natural light, your brain produces less serotonin – the neurotransmitter that helps regulate mood, sleep and appetite. Meanwhile, melatonin production increases, making you feel sleepier and more lethargic.
You might be particularly vulnerable to SAD if you're experiencing a life transition like retirement, bereavement, or health changes that can compound the effects of seasonal mood shifts. Social isolation, which affects around 16% of older Australians, becomes even tougher to overcome when winter weather keeps you indoors.
It makes sense that SAD affects more people in southern states where winter daylight hours are more dramatically reduced. Tasmania and Victoria see the highest incidences, while northern Queensland experiences our lowest rates.
Spotting the warning signs
Recognising SAD symptoms early means you can get help faster and treatment will likely be more effective. The signs often develop gradually, making them easy to dismiss as normal winter sluggishness. Here are some signs to look for:
Physical changes
You might find yourself sleeping much longer than usual – sometimes 10 or more hours – but still waking up feeling exhausted. Or you might start waking super early in the morning, unable to fall back asleep.
Appetite changes can include craving carbohydrates and sweet foods, often leading to weight gain during winter months. Energy levels can plummet, leaving you feeling tired, even after you’ve had plenty of rest. Unexplained aches and pains, particularly in joints and muscles, can also be a sign of seasonal depression.
Emotional and mental shifts
You might notice feeling sad or hopeless for weeks at a time – not just having the odd bad day, but a persistent heaviness that won't lift. Things you used to love doing, like gardening, catching up with friends, or your favourite hobbies, might suddenly feel pointless or like they’re too much effort.
When you lose interest in activities that normally bring you joy, that's a strong sign you're dealing with more than typical winter doldrums.
Your brain might feel foggy too. Simple decisions – like what to have for lunch, or whether to do the washing today – can feel surprisingly difficult. You might find yourself staring at tasks that used to be automatic, feeling overwhelmed by choices that shouldn't be complicated.
Phone calls can go unanswered because picking up feels too hard and you may start saying no to invitations without really knowing why. You might also notice yourself snapping at family members or feeling anxious about things that wouldn't normally bother you, which can strain your relationships when you most need support.
Solutions that work
There is good news when it comes to treating SAD: it responds well to several proven treatments, many of which are accessible through Medicare.
Light therapy
Light therapy boxes have revolutionised SAD treatment, according to Amira Martin-Saltsman, a psychotherapist at Columbia School of Social Work.
These devices emit bright light that mimics natural sunlight, helping reset your disrupted brain chemistry. Dr Martin-Saltsman recommends "a light therapy box that delivers 10,000 lux of light and is UV-free. Use it for about 20-30 minutes in the morning, positioned at a slight angle – never looking directly at the light – to simulate natural sunlight and support mood and energy levels."
Most people notice improvements within one to two weeks of consistent use. The key is timing – morning sessions work best for resetting your body's internal clock. If you have eye conditions or take medications that increase light sensitivity, check with your GP first before starting light therapy.
Psychological support
Cognitive Behavioural Therapy (CBT) has been proven to be highly effective for SAD, helping identify and change negative thought patterns that depression creates. Medicare's Better Access scheme provides rebates for up to 10 psychology sessions per year, making professional support more affordable.
You’ll need a Mental Health Treatment Plan from your GP, which is basically a roadmap for getting you the right help. With this plan, Medicare will help cover the costs when you see a psychiatrist or psychologist, making professional support much more affordable.
[CAPTION] Behavioural activation therapy can help get you out socialising with friends again. Image: iStock/Jose carlos Cerdeno
Mindfulness-based therapies teach techniques for managing difficult emotions without becoming overwhelmed. There are also community mental health programs that offer group sessions combining treatment with social connection – addressing two key factors in seasonal depression.You can find these by searching for “community mental health program” and your state.
Behavioural activation, a therapeutic approach focusing on gradually increasing pleasant activities, can also help to combat the withdrawal and inactivity that come along with SAD. Your psychologist might work with you to schedule enjoyable activities, even when your motivation feels low.
Medical treatment
Sometimes, medication can give you the extra support you need alongside other treatments. Antidepressants, particularly SSRIs, can help restore brain chemistry balance during difficult winter months. Your GP can help decide whether medication suits your situation.
Dr Martin-Saltsman says vitamin D supplements can also help, because deficiency is common in those with SAD. She suggests having "your vitamin D levels checked at least once a year, ideally during your annual physical.
“If you're feeling unusually fatigued, down, or unwell at any point, schedule an additional appointment to discuss your Vitamin D levels and overall health with your provider."
Daily strategies for winter wellness
Whether you’re already suffering from SAD, or you’re doing your best to stay healthy during the winter months, there are some simple lifestyle modifications you can make that can have a significant impact on your mood.
- Maximise your natural light exposure. Dr Martin-Saltsman advises getting "outside during daylight hours, even for a short walk or time in your garden or balcony. Exposure to natural light – especially in the morning – helps regulate your body's internal clock and mood."
- Get some exercise. "Light movement such as walking indoors, stretching or light yoga helps boost mood, improves circulation and reduces stiffness. Even 10-15 minutes daily makes a difference," says Dr Martin-Saltsman.
- Maintain social connections. Dr Martin-Saltsman recommends setting structured goals: "Aim for at least one call or video chat each week with friends or family. Schedule monthly video gatherings with close friends, adult children, siblings or grandkids – anyone you want to stay close with."
- Check your sleep hygiene. Try to keep consistent bedtimes, limit your screen time before sleep, and create a restful environment in your bedroom to contribute to better rest quality. More on this here.
- Check your nutrition. Have regular, balanced meals, including omega-3 fatty acids, found in fish and nuts, to support brain health and mood regulation. The MIND diet is a good place to start.
- Find small daily pleasures. Dr Martin-Saltsman suggests, "Set aside at least 25 minutes a day for something pleasurable – reading, puzzles, listening to music, crafting or connecting with loved ones. Small joys practised consistently can provide a big boost to your emotional wellbeing."
Finding professional support
Getting help for SAD starts with your GP, who can assess your symptoms, rule out other health conditions, and create a Mental Health Treatment Plan if you need one.
If you're experiencing thoughts of self-harm, please seek help immediately by calling Lifeline (13 11 14) or Beyond Blue (1300 224 636). Both services operate 24/7 and provide crisis counselling.
For non-urgent support, Beyond Blue's online chat service and mental health resources offer additional assistance. Many local councils also run winter wellness programs that you might find helpful.
The winter months don't have to mean months of struggle or just holding on until spring. With lifestyle changes and proper support, you can feel better again. Remember, seeking help shows real strength, not weakness – and support is readily available.
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
Feature image: iStock/Cleardesign1
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