Everyone has off days. Maybe you feel reluctant to get out of bed because it’s still dark out, or you turn down invitations you’d usually accept. You might find yourself endlessly flipping through TV channels because it’s too cold to enjoy the outdoors. But are these just winter blues, or something more?

Many people notice changes in mood or routines during the winter. If these feelings come and go within a few days or affect only part of the day, it’s likely just a temporary dip. You may even recognize a trigger, such as stress at work, a recent loss, or significant life changes.

However, when these feelings persist for two weeks or more, it may be time to take action. Depression, if untreated, can disrupt work, relationships, and overall health. Common signs of depression include:

• Feeling sad or down most of the day, nearly every day (in children, this might appear as anger or irritability)
• Loss of interest in activities you usually enjoy
• Weight changes
• Sleep disturbances (too much or too little)
• Trouble focusing or concentrating

For about 5% of people in the U.S., especially in northern states, these symptoms may appear each winter and ease up in the spring. This is known as Seasonal Affective Disorder (SAD), a form of depression tied to seasonal changes. SAD often comes with cravings for sweets or starches, and people with SAD may find themselves sleeping up to 2.5 hours more each winter. When these symptoms arrive and depart around the same time each year, it’s a strong indicator of SAD.

If you’re noticing these signs, it’s best to consult your doctor. Addressing symptoms early can prevent them from impacting productivity and relationships. Common treatments for SAD include light therapy, which involves sitting in front of a specially designed lightbox that mimics natural sunlight. This exposure can help lift mood and reset sleep patterns. For some, medication such as antidepressants may be necessary to help correct mood-altering neurotransmitter imbalances. Your doctor might also refer you to a therapist.

Therapy, including cognitive and behavioral methods, is highly effective for various types of depression. Working with a therapist, many people manage depression symptoms without needing medication.

A milder form of seasonal mood change, often called the “winter blues,” affects about 10–20% of people in the U.S. If you’re prone to these winter lows, try making small daily adjustments:

• Get up, get dressed, and set a daily routine
• Go outside or run small errands regularly
• Reach out to supportive friends, family, or community members to stay engaged
• Eat nutritious foods and limit alcohol, which can worsen low moods

Even if you think it’s “just” the winter blues, don’t ignore symptoms of depression lasting more than two weeks. Early intervention can help you stay active and balanced through the winter months.

Heather Young, CRNP, is with UPMC Behavioral Health and sees patients at 1100 Grampian Blvd., Williamsport, Pa. To make an appointment with Heather, call 570-320-7525. To learn more about UPMC Behavioral Health services in northcentral Pa., go to UPMC.com/BehavioralHealthNCPA.