With the onset of winter in November or December, young adults may feel the fatigue, oversleeping, and carbohydrate craving typical of the ”winter blues”, especially in the northern states.
In its more severe, persistent form known as Seasonal Affective Disorder (SAD), young adults are affected more often than older adults. A form of depression, SAD can really take the wind out of a young adult’s sails during the winter.
A number of remedies for this are available, the simplest being to get outside in the sunshine and enjoy winter hikes, tobogganing, snowboarding, or skiing. Let’s look a little closer at this common mental health condition.
The Connection Between Seasons and Human Health
SAD is complex, and a number of factors give rise to SAD in young adults. These include [1]:
- Lack of sunlight in the late fall and winter, when daylight hours are shorter, causing disruptions in the body’s circadian rhythm.
- Reduced melatonin levels, impacting sleep patterns and mood regulation.
- Hormonal changes.
- Changes in neurotransmitters like dopamine, norepinephrine, and glutamate, for unknown reasons.
- Lack of vitamin D, although research is not definitive on this.
What Is Seasonal Affective Disorder?
In contrast to the very common and less severe seasonal adjustment to the “winter blues”, SAD is a subtype of mood disorder with recurrent depressive episodes with a seasonal pattern. Many people feel some depressive symptoms in the winter, but they are not severe enough to be considered SAD [2].
SAD typically consists of major depressive episodes starting in late autumn or winter, when daylight hours are shorter, and ending by spring or summer. The causes are still not clearly understood. Summer depression, though less common, may include symptoms such as insomnia, decreased appetite, and weight loss.
Women are also typically more affected by SAD than men. And winter-pattern SAD occurs more often than summer-pattern SAD, so SAD is more common in people living farther north, where there are shorter daylight hours in the winter.
SAD is also more common in people with depression or bipolar disorder, especially bipolar II disorder, with repeated depressive episodes and hypomanic episodes. As well, people with SAD tend to have other mental disorders, such as attention-deficit/hyperactivity disorder, eating disorder, anxiety disorder, or panic disorder.
Practical Self-Care Strategies for Coping With Seasonal Changes
There are a number of things you can do to minimize or cope with SAD, including [1]:[2] [3]:
Maximize Light Exposure
- Seek morning light: Get outside for 15-30 minutes in the early morning, even on cloudy days. Natural light is most effective at regulating your circadian rhythm.
- Arrange your environment: Sit near windows at home or work and keep blinds open.
- Routinely use a light box: Using bright light therapy with a 10,000 lux light box for 20-30 minutes each morning can improve your circadian rhythm and help regulate your mood and energy.
Keep Your Routines
- Sleep schedule: Wake up and go to bed at the same time each day, including weekends to standardize your body clock.
- Plan activities: Do what you enjoy, both indoors and outdoors. It creates anticipation to plan ahead sometimes and helps reverse fatigue.
Stay Active and Nourished
- Keep on moving: Working out at home, morning walks, or doing yoga can boost your mood and energy.
- Energy eating: Boost your energy with a balanced diet of whole foods, lean proteins, and complex carbohydrates. Processed foods, sugary snacks, and drinks can lead to energy crashes so best to avoid them.
Keep Your Connections
- Connect with people: See your friends and family at home. It’s a powerful force against low mood and isolation.
Plan Ahead
- Enjoy your hobbies: Make a list of indoor projects or hobbies (e.g., reading, crafting, cooking, gaming) to be ready for when you can’t easily get outside.
- Dress for the weather: The right cold-weather gear makes going outside in winter more comfortable and fun.
Mindfulness and stress reduction
- Try mindfulness and relaxation exercises to help you manage stress and improve your ability to cope.
Build Resilience Year-Round With Healthy Habits
- Start light treatment early: Don’t wait for SAD to start. Begin using a light box in October or early November to prevent depressive episodes from worsening. Seek treatment if necessary to get ahead of early symptoms of SAD.
- Regular exercise: Regular physical activity boosts serotonin levels of the “feel good neurotransmitter”. This counteracts the effects of SAD and helps with symptoms of depression.
- Healthy nutrition: Mood and energy levels are lifted with a balanced diet rich in omega-3 fatty acids and complex carbohydrates.
- Medication reset: If you have SAD, discuss with your medical provider about adjusting the dosage or timing of antidepressant medications.
How Engage Young Adult Transitions Can Support Your Mental Health
Engage Young Adult Transitions is a transitional living program and therapeutic community that assists young adults on their path to independence. Using attachment theory, we provide a foundation for forming connections, getting involved with the community, managing mental health, and building life skills for long-term success.
Engage offers structured autonomy and high support, without creating dependence. Our therapists and life coaches are here to honor the young adults’ need to gain independence and freely move to a more secure sense of self and their relationships.
Located just steps from Southern Utah University in Cedar City, we offer access to services seven days a week, including academic support, vocational training, career guidance, life skill coaching, mental health therapies, and recreational activities.
Our community offers high levels of therapeutic support that honors autonomy and independence while guiding young adults to a life of freedom, emotional wellness, and success.
Get involved with the Engage Transitions community today!
Sources
[1] Munir S et al. 2024. Seasonal Affective Disorder. [Updated 2024 Apr 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-
[2] National Institute of Mental Health (NIMH). 2023. Seasonal Affective Disorder.
[3] Mayo Clinic. 2021. Seasonal affective disorder (SAD).Mayoclinic.org