Clinicians often warn that February is when seasonal depression hits hardest, as it is the point at which weeks of limited daylight have quietly accumulated, motivation dips, and emotional resilience can feel worn thin. While Seasonal Affective Disorder (SAD) is commonly associated with winter as a whole, emerging research suggests its burden is felt unevenly, especially among women.
A recent study highlighted that nearly 45 percent of women experience symptoms consistent with SAD as opposed to only 28 percent of men. While women are more frequently affected and report more severe symptoms, the research also makes clear that men are suffering, too. It is just much less diagnosed, or more often missed.
“The latest research shows seasonal mood changes are strongly linked to how reduced daylight affects circadian timing and neurotransmitter regulation in the brain,” says Kultar Singh Garcha, M.D., and chief medical officer at Flow Neuroscience. “These biological shifts can occur even without clinical depression, which is why early, preventative support is often more effective than waiting for symptoms to escalate.”
Women’s heightened vulnerability appears to stem from a combination of biological sensitivity to changes in light, hormonal influences, and circadian rhythm disruptions.These biological factors are often compounded by social pressures, such as caregiving responsibilities that can intensify stress during the winter months.
While fewer men are formally diagnosed with SAD, research suggests this disparity does not indicate lower levels of distress. Rather, men are more likely to experience and express seasonal depression in ways that are less readily recognized, including increased irritability, emotional withdrawal, and higher rates of substance use, rather than overt low mood alone. Combined with a lower likelihood of seeking help, men’s seasonal depression is frequently underreported and underdiagnosed rather than absent, notes Kultar.
According to a study published in The European Journal of Public Health, the percentage of people who suffer from SAD in the EU reaches up to 8 percent of the total population.
“Although men and women differ in the number of sufferers and how they exhibit their symptoms, it is evident that large numbers of people continue to experience symptoms annually,” says Hannah Nearney, M.D., clinical psychiatrist and UK medical director at Flow Neuroscience. “We should accept that our mood and energy will reflect adaptive biological responses to environmental conditions, but there are tools we can all employ to lessen the severity of said symptoms.”
- Sunlight exposure: Spending one hour and 30 minutes per day in outdoor light is associated with a lower depression risk, according to a study featured in Translational Psychiatry.
- Nutrition: Low intake of key nutrients such as vitamin D has been found to be associated with poorer mood in the winter months. Incorporating this vitamin, either through natural or supplemental means, makes a difference in enhancing mood during winter.
- Regular exercise: Many studies highlight that exercise helps regulate circadian rhythms and supports serotonin activity to improve mood.
- Sleep consistency: Irregular bedtimes and oversleeping can compound in such a way as to worsen fatigue and low mood, according to a Nature study. Setting regular sleep and wake-up schedules helps combat this.
- Social connection: Research shows that social isolation has harmful effects on mental health. Therefore, during the winter months, it is encouraged to keep up a social life in whatever way you feel comfortable to avoid these effects of isolation.
“To those experiencing seasonal depression, it is recommended to use the above tools and practices to instill them in your life by way of small, repeatable actions rather than dramatic lifestyle overhauls,” says Nearney. “Prioritizing these in such a way can help restore balance. More and more people are shifting to technological tools such as brain stimulation, too. We’re expanding the toolkit to treat SAD as we speak.”
