Seasonal Affective Disorder (SAD)
As the days grow shorter and colder, many people start feeling the familiar signs of the “winter blues” — a drop in mood, energy, and motivation. For some, this can even develop into a more serious condition known as Seasonal Affective Disorder (SAD). SAD is common in locations on the east coast including areas of Pennsylvania: Philadelphia, Bryn Mawr, Delaware County, Montgomery County, York and the Main Line. While exact causes of winter blues vary, they are often linked to reduced Behavioral Activation (BA) and sunlight exposure, which can disrupt activity engagement, biological rhythms and mood-regulating neurotransmitters like serotonin.
But there is good news. Effective tools like Cognitive Behavioral Therapy (CBT) and Mindfulness can help manage and even alleviate the symptoms of winter-related mood changes.
What Are the Winter Blues?
Before diving into treatment, it’s helpful to understand what the winter blues are. Many people experience symptoms like:
- Low mood or irritability
- Fatigue despite sleeping more than usual
- Difficulty concentrating
- Cravings for carbohydrates and weight gain
- Withdrawal from social activities
These symptoms typically peak during the darkest months of winter, making daily life feel like an uphill battle. This is where CBT and Mindfulness can come in as powerful, science-backed tools.
How Cognitive Behavioral Therapy (CBT) Helps Treat the Winter Blues
CBT is a form of therapy that focuses on identifying and challenging negative thought patterns and behaviors. The goal is to replace these with more realistic, balanced thoughts and healthier habits. Research shows that CBT is highly effective in treating SAD and winter blues because it targets the root causes of challenging emotions.
1. Recognizing and Challenging Negative Thoughts
In the winter months, it’s easy to fall into a pattern of negative thinking, such as:
- “It’s so dark and cold; I can’t enjoy anything.”
- “I’m too tired to do anything productive.”
These thoughts are often automatic but can lead to a downward spiral in mood. CBT encourages individuals to examine these thoughts, ask whether they are realistic, and alter them with more balanced perspectives. For example:
- “It’s cold, but I can still enjoy indoor activities or bundle up for a walk outside.”
- “I may feel tired, but exercise or connecting with a friend might give me a boost.”
2. Building Healthier Habits
The behavioral aspect of CBT focuses on small, actionable changes that improve mood. In winter, it is common to fall into a more sedentary lifestyle, which can worsen symptoms. CBT encourages scheduling activities that provide structure and enjoyment, like:
- Going for a walk in the daylight
- Scheduling social time with friends or family
- Engaging in hobbies that provide a sense of achievement
These small actions can have a big impact on mood by breaking the cycle of lethargy and isolation.
How Mindfulness Can Help with the Winter Blues
Mindfulness is the practice of being fully present in the moment and accepting it without judgment. It’s about cultivating awareness of your thoughts, emotions, and physical sensations without getting caught up in them. Mindfulness works well alongside CBT to help manage the winter blues because it improves awareness of thoughts and feelings, reduces ineffective avoidant coping strategies and promotes greater self-kindness and self-compassion.
1. Reducing Rumination
During the winter, it is easy to get stuck in cycles of rumination — repeatedly dwelling on the past with critical and negative thoughts. Mindfulness teaches you to observe these thoughts without letting them take over. By practicing mindful awareness, you can recognize when you are stuck in a loop of negative thinking and gently redirect your attention to the present moment.
2. Grounding in the Present
Winter often brings a sense of longing for warmer, brighter days, which can lead to frustration or impatience. Mindfulness encourages you to fully engage with the present moment, even if it’s cold and dark outside. Simple practices like mindful breathing, savoring a warm drink, or appreciating the stillness of a winter landscape can shift your perspective.
3. Self-Compassion
Mindfulness promotes self-compassion, which is especially important during the winter blues. Instead of being hard on yourself for feeling down or less energetic, Mindfulness helps you accept these feelings with kindness. You learn to treat yourself with the same understanding and care that you would offer to a friend in a similar situation.
Practical Tips for Using CBT and Mindfulness to Combat Winter Blues
Here are some practical ways to apply CBT and mindfulness techniques to improve your mood during the winter months:
1. Start a Thought Journal
Write down the negative thoughts that pop up during the day, especially when you’re feeling low. Next, challenge these thoughts by writing down alternative, more balanced thoughts. Over time, you will start to notice patterns and become more skilled at reframing your thinking.
2. Create a Winter Activity Plan
List valued activities that you can look forward to during the winter. This could include cozy indoor hobbies like reading or crafting, trying a new exercise routine, or planning social events. Set small, achievable goals to stay active and engaged.
3. Practice Daily Mindfulness
Set aside a few minutes each day to practice Mindfulness. This could be through meditation, mindful breathing, or simply being fully present while doing daily tasks like eating or walking. Apps like Headspace or Calm can be helpful for guided Mindfulness practice.
4. Get Outside and Soak in Natural Light
Even on cloudy days, daylight can have a positive impact on mood. If possible, aim to spend some time outdoors during the brightest part of the day, even if it’s just for a short walk. This helps regulate your circadian rhythm and boosts serotonin levels.
5. Practice Gratitude
Mindfulness and CBT both emphasize focusing on the self-compassion and Values. Each day, take a moment to reflect on things you are grateful for, no matter how small. This simple practice can shift your mindset away from unhealthy thinking.
Psychological Services for Seasonal Depression and Winter Blues
While the winter blues can feel overwhelming, Cognitive Behavioral Counseling LLC can help! Dr. Berman combines CBT and Mindfulness, providing powerful tools to help you regain control of your mood and well-being. By changing negative thinking, creating healthy routines, and staying present through Mindfulness, you can transform your experience of winter and improve your mental health.
Embrace the season with curiosity and compassion, and remember that brighter days are ahead!
Brian M. Berman, PsyD is a licensed clinical psychologist
in Bryn Mawr, Pennsylvania, serving Delaware County (Delco),
Montgomery County (Montco) and the greater
Philadelphia (Philly) area. Dr. Berman is owner of
Cognitive Behavioral Counseling LLC and specializes in
Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT)
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