Winter Mental Health: January Blues Vs. Seasonal Affective Disorder

January can be a challenging time for many. With the excitement and cheer of the holiday season over, the dark, cold winter months can leave you feeling sluggish and unmotivated. Known as the January blues, this effect can impact mood and energy levels, making daily tasks feel harder. While the January blues can be a nonclinical experience that may resolve on its own, it may indicate or develop into a mental health condition known as seasonal affective disorder (SAD) in some cases. 

Here, we’ll examine the nature of the January blues and outline some mental health tips and lifestyle changes that may help you feel more energized and motivated. We’ll also explore the causes and symptoms of SAD and how you can get help for symptoms of this condition.

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Recognizing when you’re feeling the January blues

The January blues—sometimes called the winter blues—describes a temporary period of low mood and fatigue that many people experience during the colder, darker parts of the year. Its causes and contributing factors can vary between individuals but may include:

• Reduced daylight exposure, which can disrupt hormone levels
• Colder temperatures that limit outdoor activity and social interactions
• A shift from holiday activities back to regular routines
• Financial stress from holiday spending or year-end expenses
• A lack of motivation or structure after time off work or school
• New Year’s resolutions that can feel overwhelming or difficult to maintain

Identifying the causes of the January blues for you may help in identifying the steps you might take to overcome the post-holiday slump. If you experience symptoms that last longer than a few weeks or interfere with your daily life, it may be necessary to connect with a mental health professional. While the January blues are a colloquial term for a nonclinical experience, lasting symptoms could indicate a diagnosable mental health condition called seasonal affective disorder, which typically requires treatment to address. 

Seasonal affective disorder (SAD): symptoms and causes

Seasonal affective disorder (SAD) is also known colloquially as seasonal depression or winter depression. It’s a diagnosable mood disorder characterized by recurring episodes of clinical depression that coincide with specific seasons—typically but not always winter. Especially if left untreated, this type of depression can interfere with productivity, social interactions, daily functioning, and overall well-being.

Symptoms of seasonal affective disorder

Symptoms of seasonal affective disorder (SAD) can vary in severity, but they typically follow a recurring pattern. For most people, they emerge during the fall and winter months and improve in spring and summer. Many SAD symptoms overlap with those of major depressive disorder, but the key difference is that signs of SAD are linked specifically to seasonal changes. The most common symptoms of seasonal affective disorder include:

• Persistent low mood
• Loss of interest in activities once enjoyed
• Fatigue and low energy levels
• Difficulty concentrating
• Changes in sleep patterns
• Changes in appetite
• Feelings of hopelessness or worthlessness
• Irritability or increased sensitivity to stress
• Social withdrawal or avoidance

Causes of SAD

While the causes of SAD are not fully understood, researchers believe it may be linked to seasonal changes in light exposure, which can affect your body’s production of hormones like melatonin and serotonin. Reduced sunlight during winter months in particular may disrupt the body’s circadian rhythm (i.e., its natural sleep-wake cycles), potentially leading to fatigue, low energy, and other depressive symptoms. 

Other factors, such as genetic predisposition, personality traits, and low vitamin D levels may also contribute to the condition. Environmental influences, such as long winters, limited outdoor activity, and high stress levels, can further exacerbate symptoms, making it more challenging to maintain energy and a stable mood.

Evidence-based mental health tips for winter months

Maintaining good mental health during the winter months can be challenging, but there are ways to boost your mood and start the year on a steady and positive path. Staying socially connected, engaging in hobbies, and working towards realistic goals are examples of approaches that may help you stay engaged and motivated. Spending time outdoors—even on colder days—and incorporating light exposure into your routine may also be beneficial. 

These tips may help address the January blues and may also empower you to better manage symptoms of seasonal affective disorder. Remember, however, that symptoms of SAD typically won’t resolve and may worsen without treatment, so it's recommended that you meet with a mental health professional as soon as possible for any signs of a depressive disorder. 

Engage in social activities

Research suggests that social connectedness is a key determinant of mental health—that is, people with strong social ties tend to be less prone to mental health challenges, while social isolation is linked to a higher risk of mental and physical health challenges. If you’re experiencing a winter slump, consider some ways you might nurture your relationships or meet new people. Examples might include:

• Scheduling regular calls or activities with friends or family
• Joining a local club or group
• Attending local events or meetups
• Volunteering with a local organization 
• Reaching out to a colleague or acquaintance for a chat about positive things

Pursue a hobby

Research indicates that engaging in enjoyable hobbies may be beneficial for mental health, offering a way to derive more meaning and enjoyment out of life and connect with others through shared interests. Winter can be a good time to pursue indoor hobbies, like crafting, reading, or playing music. For some people, it can also be an opportunity to embrace the season and try outdoor activities like hiking, snowshoeing, or ice skating. 

Spend time outside

Although confronting the cold may feel daunting, the outdoors could be an effective antidote to the winter blues. Studies suggest that spending time in nature may support both mental and physical health, and exercise and exposure to natural light might also help regulate circadian rhythms, potentially improving sleep quality and energy levels. Whether it’s a brisk walk around the block, a stroll through the park, or a wintry nature hike, getting outside more often when possible could help you through the season.

Set goals

Mental health professionals often recommend goal setting as a way to improve mental well-being. Setting goals may help build a sense of purpose, improve self-esteem, and enhance motivation, which could help mitigate the effects of the January blues. Consider using the SMART framework to help you set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

Ask your doctor about light therapy

Bright light therapy (BLT) is a well-researched method of treating SAD that involves using a bright light box to mimic natural sunlight. Sitting in front of such a box for a certain amount of time each day may help counteract the effects of reduced daylight on hormone production. Research suggests that light therapy may help boost mood, regulate circadian rhythms, and improve symptoms in those with seasonal affective disorder (SAD). Ask your doctor before beginning a treatment like light therapy.

Daily habits that may help you manage seasonal depression

Individuals living with signs of a depressive disorder like SAD are encouraged to seek support from a mental health professional. In addition to receiving care, the tips below may also be helpful, as your day-to-day habits can play a significant role in managing the January blues or seasonal depression and maintaining good mental health year-round. To help maintain a balanced lifestyle, consider the following: 

• Stay active: Healthcare professionals typically recommend getting at least 30 minutes of vigorous exercise several times a week; however, even gentle movement like walking or yoga can be beneficial. 
• Prioritize sleep: Depressive disorders can sometimes negatively affect sleep, which can make practicing good sleep hygiene even more important, since adequate rest is linked to well-being. Examples of sleep hygiene practices include keeping a consistent sleep schedule, limiting screen time before bed, and creating a relaxing bedtime routine.
• Nourish your body: Balanced eating patterns can support mood stability and overall health. You might focus on eating nutrient-dense foods as often as possible and making sure you’re drinking enough water. Limiting alcohol and ultra-processed foods may also be helpful.
• Engage in a mindfulness practice: Consider incorporating mindfulness techniques like meditation, deep breathing, or journaling into your daily routine. These may help you manage stress, improve emotional regulation, and stay engaged with your goals and habits. 

When to seek professional help

Persistent symptoms that interfere with daily life may indicate a more serious condition, such as seasonal affective disorder (SAD) or another mental health concern. Consider reaching out to a mental health professional if you experience:

• Persistent low mood or hopelessness that lasts for weeks and does not improve
• Difficulty managing daily responsibilities at work, school, or home
• Significant changes in sleep or appetite that affect overall well-being
• Loss of interest in activities that were once enjoyable
• Increased anxiety, irritability, or difficulty concentrating
• Thoughts of self-harm or suicide, which require immediate support

Your healthcare provider can assess symptoms, provide guidance, and discuss potential treatment options. Treatment for depressive disorders like SAD usually involves a form of talk therapy—such as cognitive behavioral therapy (CBT), which is well-supported by research for treating mood and anxiety disorders—sometimes in combination with medication and/or light therapy. That said, remember that you don't need to be showing signs of a diagnosable mental health condition to meet with a therapist and potentially benefit from therapy.

Online mental health support for mood disorders

If you’re living with persistent low mood, fatigue, or other symptoms of seasonal depression, the prospect of leaving the house to regularly attend in-person therapy appointments can be daunting. Connecting with a licensed professional through an online therapy platform like BetterHelp may feel more feasible in such cases. 

With a virtual therapy platform like BetterHelp, you can get matched with a licensed professional who has experience treating mood changes and depressive disorders, and you can meet with them virtually from anywhere you have an internet connection. You can also change therapists for any reason at no additional cost until you find the right fit. Research suggests that online therapy can often be as effective as in-person therapy for treating depression. 

Takeaway

The “January blues” can impact mood, energy levels, and daily functioning during the winter months. The post-holiday season, cold weather, and the stress of New Year’s resolutions may contribute. In some cases, symptoms could indicate a diagnosable form of depression known as seasonal affective disorder (SAD). Prioritizing self-care, engaging in hobbies and social activities, and spending time outdoors when possible, may help address winter blues and improve depression symptom management, though those living with symptoms of SAD are strongly encouraged to seek professional support as well.