Can winter make me sad ?

With Melbourne among the colder cities in Australia, it is no surprise that some of us find winter genuinely hard on our mood. Seasonal Affective Disorder (SAD) is a recognised form of depression related to changes in daylight hours. It typically lasts around four months of the year and, while it can also occur in summer, it is most commonly reported during the cooler, darker months.

What SAD actually feels like

If you have SAD, you are likely to feel persistently sad, restless, irritable, anxious, or emotionally flat for most of the day, nearly every day. Oversleeping and overeating are common, and unlike general depression, the pattern tends to shift with the seasons rather than persisting year-round. Knowing that there is a name for what you are experiencing, and that it is tied to biological rather than personal failure, can itself be a significant relief.

Why winter affects some people more than others

Two biological mechanisms are at the heart of SAD. The first involves the circadian rhythm, your body's internal 24-hour clock that responds to the light-dark cycle. People with SAD tend to have a disrupted circadian rhythm driven by a combination of reduced serotonin, a neurotransmitter that helps regulate mood, and elevated melatonin, a hormone that increases with darkness and promotes sleepiness. As winter days become darker and shorter, melatonin production rises, and those with SAD find themselves feeling sluggish and low in a way that goes well beyond ordinary tiredness. The second mechanism involves vitamin D. Some research has found that people with SAD have insufficient or deficient levels of this fat-soluble vitamin, which plays an important role in regulating mood. Low vitamin D can result from reduced sunlight exposure during winter months, particularly in a city like Melbourne where overcast days are common. Sleep, chronotype, and mood are all deeply interconnected, and seasonal changes can disrupt all three simultaneously.

What you can do about it

Several approaches have evidence behind them for managing SAD:

• Counselling. Speaking with a psychologist is a valuable first step. Therapy can help you develop strategies specific to your experience and may include exploring whether medication in combination with psychological treatment is appropriate for you, in consultation with your GP.
• Light therapy. Sitting in front of a lightbox for 20 to 60 minutes each morning from the beginning of autumn through to spring has solid research support. The lightbox should emit full-spectrum light similar to sunlight and filter out ultraviolet rays. This approach is widely used in Scandinavian countries where reduced winter daylight is extreme.
• Vitamin D supplementation. Research suggests that addressing vitamin D deficiency may reduce SAD symptoms. Speak with your GP about appropriate dosing for your situation.

Finding ways to mentally reset during the harder months matters more than many people give it credit for. Small consistent actions tend to accumulate in meaningful ways.

Final thoughts

Your symptoms are real, you are not alone in your struggles, and help is available. Seasonal Affective Disorder is treatable, and the earlier you address it in the season, the more likely you are to get ahead of its effects. If you would like to speak with someone about what you are experiencing, our team at Contemporary Psychology in St Kilda is here to help.