BETHESDA, Md. — As daylight hours decrease and temperatures drop, Walter Reed National Military Medical Center encourages individuals to pay attention to changes in their mood, energy, sleep and desire to socialize. While many people experience a temporary case of the “winter blues,” more persistent symptoms may indicate seasonal affective disorder, or SAD, a type of depression with a seasonal pattern.
Seasonal changes can frequently affect mood and daily routines, but not every winter slump is indicative of SAD. If symptoms become persistent, worsen, or begin to disrupt work, relationships, or other important daily activities, it may warrant a conversation with a health care provider.
“Feeling down, having less energy, a smaller social battery and sleep troubles can be common,” said Army Lt. Col. (Dr.) Kimberley Maxwell, senior resident at Walter Reed National Military Medical Center. “When feeling down impacts more aspects of your life, keeps you from doing things that are important to you and lasts longer than two weeks, you may be experiencing a form of depression with a repeating, seasonal pattern.”
SAD can affect the body’s internal clock and the brain systems involved in regulating mood, sleep, appetite and motivation. Symptoms may become more pronounced as daylight decreases, making it harder for some individuals to maintain routines, stay connected with others and manage daily responsibilities.
The good news, Maxwell said, is that effective ways exist to support mental health during the winter months. Maintaining a regular sleep schedule, exercising, spending time outdoors during daylight hours, eating a balanced diet and keeping social commitments can help individuals counter the urge to withdraw or isolate. “Just like plants, humans need sunlight, and in the winter months, when this is limited, maximizing natural light is key,” Maxwell said.
When these steps are not enough, or when symptoms make it difficult to maintain a routine, individuals should work with their health care team to develop an individualized plan. Treatment options may include psychotherapy, medication and bright light therapy, which can help regulate the body’s circadian rhythm and support mood.
Seasonal mental health concerns can affect anyone, including service members. Seeking support early can help individuals access the care and tools needed to maintain their health, well-being and ability to perform their duties. The Military Health System identifies mental health as an important component of individual performance and overall readiness.
“Treatment for SAD and addressing mental health concerns makes the fighting force stronger by giving you every tool to be your best self,” Maxwell said.
Individuals experiencing thoughts of self-harm or suicide should seek immediate help. Service members, National Guard and Reserve members, veterans and others can contact the Military Crisis Line by calling 988 and pressing 1, or by texting 838255.
