When the winter months hit, you might hear the term “winter blues” thrown around online or IRL. Most of us can relate to this concept, even if you don’t fully know what the winter blues entail. Taking information from the name alone, winter can make us feel “blue,” bringing about negative emotions like sadness and anxiety.
But are the winter blues a real condition? And if so, what is it about wintertime that makes us feel so down?
According to Dr. Alexandra Stratyner, Ph.D., co-founder of Stratyner & Associates Psychology, the winter are blues are very real, but should not be confused with another popular term used around this time of year: seasonal depression.
“’Winter blues’ is not so much a clinical term, but essentially, what we’re talking about when people have winter blues is what some might call low-grade depression,” says Dr. Stratyner. “In other words, the winter blues are depressive symptoms that are seasonal in nature, but don’t meet full criteria for seasonal depression, which is a major depressive disorder that happens to coincide with certain times of the year.”
Regardless of your condition, it’s always important to seek professional help when needed. Dr. Stratyner recommends listening to your mind and body and recognizing when something is off.
“If you’re not feeling right, I encourage people not to take it into their own hands,” Stratyner says. “You don’t have to be alone in this. You don’t have to minimize your symptoms. Seek out the guidance of the experts if you are not feeling right. There’s no reason not to talk to your doctor.”
Ahead, everything you need to know about the winter blues, including causes, symptoms, and tips.
What are the winter blues?
For starters, it’s important to differentiate winter blues from seasonal depression. According to Dr. Stratyner, two general criteria must be met to be diagnosed with seasonal depression, though people can experience additional symptoms.
“What makes something depression is essentially a major depressive episode,” says Stratyner. “What makes it seasonal is that it happens during a period that coincides with certain seasons. When someone is dealing with a seasonal type of depression, they may have what we call anhedonia, which is a reduction in the ability to experience pleasure from things that you’ve previously found pleasurable.”
Other symptoms of seasonal depression include: increased tearfulness, feelings of guilt or shame, hopelessness, difficulty sleeping, increased feelings of fatigue or increase in sleep, and difficulty with appetite or increased appetite.
These symptoms are also associated with the winter blues. However, the biggest difference between the winter blues and seasonal depression comes down to functionality.
“The winter blues will be less intense in severity,” says Stratyner. “A person with winter blues might still feel occasionally sad, but would it be substantially impacting their functioning? No. Not to the same degree.”
Regardless of the severity, Dr. Stratyner says all feelings are valid and should be taken seriously. “Certainly, if you’re feeling down, that’s worth paying attention to,” she says. “But it’s not a degree of sadness that is impacting your work functioning, school functioning, social functioning, your ability to care for yourself. The winter blues are more mild than seasonal depression.”
What causes the winter blues?
Dr Susan Mitmesser, Ph.D., nutritionist and chief science officer at Pharmavite, describes the winter blues similarly to Dr. Stratyner, calling the condition “less clinical” and “often triggered by a shorter day” for those affected by daylight savings.
“You have a reduced exposure to natural sunlight, and your body does respond differently to natural sunlight versus artificial sunlight or artificial light,” she says. “Winter blues are more triggered by the shortening of the day and the decreased exposure to sun during colder months.”
This can also impact your sleep, which in turn contributes to feeling not-so-great this time of year. “Less exposure to sunlight disrupts the circadian rhythm,” says Dr. Mimesser. “And remember, our circadian rhythm is really closely tied to sleep but also mood. I challenge anybody: If you don’t get a good night’s sleep, show me that you’re in a good mood. It’s really hard to do.”
When you add in the science and biochemistry of it all, it’s no wonder that our mental health can take a hit. “Things can change for people chemically in terms of neurotransmitters and hormones,” says Stratyner. “Because it’s darker out, the body’s natural circadian rhythm, which informs when to be asleep and when to be awake, and what the body is doing physiologically, undergoes a change.”
During this time, she adds, “Some people may be more likely to produce more melatonin, which is a sleep hormone.” Hence, the tired and sluggish feeling that can come with the winter blues.
What role does vitamin D play in all of this?
During wintertime, you may also hear chatter around vitamin D and vitamin D deficiencies. Vitamin D is found naturally in some foods, but more notably, can be absorbed through exposure to natural sunlight. However, vitamin D deficiencies can happen any time of year—no matter where you live—and are more common than you think.
“The 2025 Dietary Guideline Advisory committee put out a statement naming vitamin D as the highest nutrient shortfall across all segments of our population,” says Mitmesser. “They further went on to say that they report 96% of the U.S. population being vitamin D deficient or insufficient—that is, not having enough.”
While some parts of the U.S. may not get as much sunlight as others, that doesn’t necessarily mean you need to move. “96% of our population isn’t get [enough vitamin D],” says Mitmesser. “So it’s not just those areas where you think of more cloudy, cloud cover, colder climates.”
Vitamin D plays and important role in the body’s inflammatory process, bone, and muscle health as well as the synthesis of serotonin. “Serotonin is a neurotransmitter that plays a role in controlling mood, whether it’s winter blues or seasonal affective disorder,” says Mitmesser. “Think of vitamin D as a helper compound that is synthesizing serotonin.”
That said, Dr. Mitmesser clarifies that vitamin D deficiency isn’t the sole culprit of your winter blues. Rather, it’s a contributing factor. “Think of vitamin D deficiency as compounding an issue,” she says. “If I’m also not getting enough vitamin D, it’s compounded, so it’s making it even worse.”
Dr. Stratyner agrees with this and encourages people to consult a physician and get their vitamin D levels tested before exploring vitamin supplements. “I know that people are looking for things to do about winter blues and seasonal depression,” she says. “But I would caution people against saying, ‘Oh, well, I’m feeling down because it’s the winter. Let me take more vitamin D.’ That’s probably not going to be the right move.”
In fact, taking too much vitamin D can actually negatively impact your health. “If people over-supplement vitamin D, you can develop vitamin D toxicity, which can cause calcification of arteries, kidney problems, and other concerns,” Stratyner says. “Certainly, we don’t want that happening.”
Tips for managing the winter blues
Dr. Mitmesser encourages a wholistic approach instead of concentrating on one aspect of your health. “Food’s not going to fix everything,” she says. “Exercise is not going to fix everything. You need [to look at] all the different pieces and parts of your lifestyle.”
And never hesitate to seek professional help. “Talk to your doctor, or seek out the guidance of a mental health professional who can actually evaluate what is going on and offer you strategies to support you,” says Stratyner. “You don’t have to feel this way during the winter. It is not an inevitability in spite of the fact that so many people talk about it like it is.”
Get some morning sunlight.
No, you will not develop vitamin D toxicity by getting exposure to sunlight, says Dr. Stratyner. “Getting morning sunlight, ideally, before 10 A.M. is one of the best things you can do,” she adds. “So, try to get outside, even if it’s just briefly. It doesn’t have to be a continuous multi-hour thing, but trying to get a little bit of morning sunlight, getting your body moving, and being outside is a healthy thing to do. Even just open your blinds in the morning and try to get some sun.”
Exercise regularly
Regular exercise is always beneficial, regardless of the season. “Exercise is helpful for anxiety and depression,” says Stratyner. When treating mental health concerns like anxiety and depression, she suggests trying 30 minutes of moderate exercise three times a week. “When you exercise, your body creates endorphins, also known as adrenaline, and that’s when your heart is pumping. This has a positive impact on mood, the increased endorphins to a reasonable level.”
If you’re wondering if there’s an optimal time to work out, there is. “Research is showing that morning exercise has a better impact on your circadian health and your mood than later in the day exercise,” says Mitmesser. “So think about how you’re getting your physical activity. Sometimes the physical activity isn’t just for your body, it’s also your mind.”
Exercising in the morning can also help you get better sleep. “Exercise is good for sleep hygiene,” saysStratyner. “I encourage people to think about this the same way as their caffeine intake: If you’re someone who doesn’t get sleep when you drink a cup of coffee, then you probably should be cautious about exercising in the later afternoon and evening.”
Diet diversity
Can you be incorporating more nutrient-rich food—especially ones that are higher in vitamin D—into your diet? Eating more balanced meals is one way to help fight the winter blues, Mitmesser says, though it isn’t the only cure. “The triad of exposure to light, physical activity, and food collectively can impact your overall lifestyle,” she says.
Ariana Yaptangco is the senior beauty editor at Glamour. Follow her @arianayap.
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