Shorter days, colder weather, and cloudy skies can all lead to a drop in a person’s mood or energy level. For people with mental health conditions like obsessive-compulsive disorder (OCD), depression, or anxiety, they may also lead to an increase in symptoms.
While many people with mental health conditions experience seasonal mood changes, when the onset of the colder months leads to a drop in mood that impacts your daily life, it could also be a sign of seasonal affective disorder, or SAD. Learning more about SAD, as well as the other mental health conditions that it can share symptoms with, can be a helpful starting point in taking care of your mental health during the winter.
What is seasonal affective disorder, or SAD?
SAD is a type of depression that comes and goes in a seasonal pattern. Symptoms of SAD can include the following:
- A persistent low mood
- Difficulty concentrating
- Feeling tired/lacking energy
- Daytime sleepiness
- Feelings of guilt or despair
- Loss of pleasure in activities
- Sleeping more than usual
- Weight gain
For some people, these symptoms can become severe and significantly impair their functioning. According to Web MD, SAD may affect 11 million people in the U.S. each year. SAD generally begins in young adulthood and is more common in women than men. It is also not seen frequently in places where there is sunshine year-round.
Did you know the symptoms you’re noticing in the winter could be OCD?
OCD is often misdiagnosed, and can share symptoms with SAD, depression, and anxiety. It also commonly occurs alongside these conditions. If you’re experiencing symptoms of OCD and other conditions, here’s what you should know:
Learn moreWhat causes SAD?
It is believed that SAD is caused by a lack of sunlight, which impacts serotonin levels, but hormonal changes may also play a role. Some individuals may experience a milder form of SAD, commonly referred to as “the winter blues,” while others can be negatively impacted to the point that intervention is required.
Most people with SAD report an onset of symptoms in the fall and an improvement around spring. People suffering from SAD may experience trouble functioning, especially when it comes to their workplace performance and relationships with others.
Can other mental health conditions worsen in the winter?
It’s possible. There are many reasons why the long winter months may trigger or intensify symptoms of depression, anxiety, OCD, and other mental health conditions. Winter may be a time of decreased social interaction due to the weather, and it may become more difficult to travel or to do activities that one may enjoy during other times of the year. Feelings of loneliness and sadness surrounding the holiday season may also have an impact.
For people who enjoy spending time outside or in nature, winter’s lack of sunlight may result in a low mood or other changes in behavior. They may become hyper-aware of weather patterns, compulsively check the weather, or obsessively monitor their mood during certain periods of the year. These behaviors may be driven by anxiety, but can also be related to OCD. Anticipatory anxiety may also become a struggle for people as summer draws to an end.
Fears related to the colder weather are another potential struggle during the winter months, especially for people with OCD. For example, individuals with OCD may become more concerned about the flu and sickness spreading during this time of year. If fears related to contamination or germs have been a struggle before the onset of winter, they may experience a significant spike in these thoughts during this part of the year.
Less time outdoors, less sunlight, increased time alone or indoors, colder weather—all of these things ultimately impact our moods, so it makes sense that they could also impact the severity levels of mental health conditions. These season-related mental health symptoms may become time-consuming and interfere with a person’s ability to live in the here and now. In this way, SAD and other mental health conditions can fuel each other, creating more distress for the sufferer.
If SAD is accompanied by intrusive thoughts, it could be OCD
Given that SAD is a type of depression, it may not surprise you to learn that SAD can share symptoms with major depressive disorder (MDD). However, SAD can also have symptoms in common with OCD. Because OCD is frequently misdiagnosed, it’s especially important to identify when its symptoms are occurring alongside symptoms of SAD.
The two main symptoms of OCD can be found in its name, obsessive-compulsive disorder: obsessions and compulsions. Obsessions are repetitive and intrusive thoughts, images, urges, or feelings that often cause intense anxiety, distress, and discomfort to the person experiencing them. Compulsions are mental or physical actions that are often performed in an attempt to relieve the distress brought on by obsessions.
If you’re noticing either or both of these symptoms in addition to symptoms of SAD, it could be a sign of OCD. The next step would be to find an OCD specialist, as they’ll be able to help you determine if that’s the case. That distinction of “specialist” is important—professionals who do not specialize in OCD may not fully understand it, which can limit their ability to properly diagnose and treat it.
The good news is that OCD, while chronic, is highly treatable. The most effective treatment for OCD, exposure and response prevention (ERP) therapy, can even be done virtually. If you have OCD and SAD, seeking effective treatment for OCD may lift your mood and energy levels in a way that improves symptoms of SAD.
How can I take care of my mental health during the winter?
If SAD or other conditions are affecting your mental health during winter, there are several things you can try that might help:
1. Look for ways to take in natural light
Taking a walk outside can be a great way to benefit from both exercise and daylight. Another great way to make the most of the limited daylight during this time of year is by sitting near a window when you’re inside.
2. Connect with others for support
Social support is important any time of the year, and family members and friends can be great sources of connection and understanding. You may also benefit from joining a support group for anxiety, depression, or OCD, for example, depending on the symptoms you’re experiencing.
3. Try light therapy
Some people with SAD may find that light therapy helps improve their mood. This typically involves exposure to artificial UV lights that are bright and simulate sunlight. Light therapy can be done at home with the purchase of your own light or in a doctor’s office that specializes in this type of therapy.
4. Seek professional help
If you’re struggling, this is perhaps the most important step of all. A mental health professional can develop an individualized plan to treat SAD and any other mental health issues you may be experiencing. This approach may include a combination of light therapy, medication, and different types of therapy, depending on the specific symptoms you’re experiencing.
In the event that you’re dealing with both SAD and OCD, seeking the expertise of an OCD specialist is highly recommended. When OCD co-occurs with other conditions, like SAD, it’s common for OCD to be the root cause of the symptoms you’re experiencing. If that’s the case, treating OCD will likely also improve symptoms of SAD.
The most effective treatment for OCD is a form of behavioral therapy called exposure and response prevention (ERP). ERP was created specifically to treat OCD and there are decades of clinical research demonstrating its success. It’s important to note that ERP is most effective when conducted by a qualified OCD specialist who is trained in treating OCD with ERP, like our therapists at NOCD.
About NOCD
NOCD provides effective, affordable, and convenient therapy for obsessive-compulsive disorder (OCD), a mental health condition characterized by the presence of repetitive and unwanted thoughts, images, or urges, known as intrusive thoughts, and compulsions, mental or physical actions performed to relieve distress.
Our licensed therapists specialize in exposure and response prevention (ERP) therapy, the gold-standard treatment for OCD, and we provide support between sessions, when it’s needed most.
Because we’re committed to providing the OCD community with highly personalized care, NOCD Therapists can also treat members of the OCD community who are experiencing other mental health conditions alongside OCD, including depression, anxiety disorders, Post-Traumatic Stress Disorder (PTSD), and more.
If you’re struggling with OCD and symptoms of any of these co-occurring conditions, we can help. You can book a free 15-minute call with our team to learn more about starting treatment with NOCD. On your call, we can answer any questions you might have about treatment for OCD and co-occurring conditions and help you get matched with a NOCD Therapist who’s trained to provide the treatment you need.