Seasonal Affective Disorder vs. the Winter Blues: What’s the Difference?

depressionseasonalwinter
Written By Jaclyn Gorman

In Colorado, winter has a way of sneaking up on people. One day you’re enjoying crisp fall air and sunshine, and the next you realize it’s dark before dinner, your motivation has dropped, and getting out the door feels harder than it used to. For many people, winter brings a noticeable shift in mood or energy and it can be hard to tell whether what you’re feeling is “normal” or something more.

You may hear winter blues and Seasonal Affective Disorder (SAD) used interchangeably, but they’re not the same thing. Understanding the difference can help you respond to your needs with more clarity and less self-judgment.

The Winter Blues: A Common Seasonal Shift

The winter blues aren’t a diagnosis…they’re a very human response to seasonal change.

In Colorado especially, shorter daylight hours, colder temperatures, snow, and disrupted routines can quietly take a toll. People often tell me things like:

  • “I just feel slower.”

  • “I’m not sad exactly, I just don’t want to do anything.”

  • “Everything feels like more effort in the winter.”

The winter blues might look like:

  • Lower energy or motivation

  • Mild sadness or irritability

  • Wanting to sleep a little more

  • Feeling less social

  • A general sense of heaviness or blah

With the winter blues, you’re usually still functioning. You may not feel like yourself, but you’re managing work, relationships, and daily responsibilities—even if it takes more effort than usual.

Seasonal Affective Disorder (SAD): When Winter Feels Heavier

Seasonal Affective Disorder is a form of depression that follows a seasonal pattern, most commonly beginning in late fall or winter and improving in spring.

SAD tends to feel more intense and harder to push through. People often describe it as feeling like winter presses down on them in a way they can’t outthink or outwork.

Symptoms may include:

  • Persistent low mood most days

  • Significant fatigue or heaviness in the body

  • Loss of interest in things that usually feel meaningful

  • Sleeping much more (or struggling to get out of bed)

  • Increased cravings for carbohydrates or weight changes

  • Difficulty concentrating

  • Feelings of hopelessness or worthlessness

With SAD, symptoms last weeks or months and begin to interfere with daily life, relationships, or work—not just motivation or mood on a tough day.

Managing the Winter Blues

If what you’re experiencing feels mild but noticeable, small, supportive shifts can help:

  • Get as much natural light as possible: In Colorado, even short walks on sunny winter days can help.

  • Keep gentle routines: Structure can be grounding when energy is low.

  • Move your body in realistic ways: This might look like stretching, a short walk, or movement indoors.

  • Stay connected: Winter isolation can deepen low mood, even for people who enjoy alone time.

  • Lower expectations: Winter doesn’t have to be a season of productivity. Rest and slowing down have value.

The goal isn’t to “snap out of it”—it’s to support your nervous system through a harder season.

Managing Seasonal Affective Disorder

When symptoms feel heavier or persistent, additional support can make a meaningful difference. Common approaches include:

  • Light therapy: Clinically recommended light boxes can help regulate circadian rhythms.

  • Therapy: Especially approaches that support mood, nervous system regulation, and patterns that worsen during winter.

  • Medication: For some people, antidepressants are an important and effective part of treatment.

  • Lifestyle support: Consistent sleep, structured routines, and stress reduction can help stabilize symptoms.

SAD is not a sign of weakness or lack of resilience. It’s a real, treatable condition.

How to Know When It Might Be Time to Reach Out

You might consider professional support if:

  • Your mood has been low most days for a few weeks or longer

  • Getting through daily life feels overwhelming

  • What usually helps isn’t helping anymore

  • You feel disconnected, numb, or hopeless

  • You’re relying on pushing through or overfunctioning to cope

You don’t need to wait until things feel unbearable. Many people reach out simply because winter feels harder than it should—and that’s reason enough.

A Gentle Reminder

Not every winter struggle needs a diagnosis. And not every low season needs to be handled alone.

If you find yourself wondering whether what you’re experiencing is just winter or something more, therapy can be a space to slow down, sort that out, and get support that fits what you’re actually dealing with.

If you’re in Colorado or Ohio and looking for support that’s grounded, trauma-informed, and relational let’s connect! Schedule a FREE 15 minute consultation today!

Jaclyn Gorman