Overview of Living in a winter bummerland (Vox — Explain It To Me)
This episode explains why many people feel worse in winter, what distinguishes the "winter blues" from seasonal affective disorder (SAD), who’s most at risk, and which treatments and behavioral strategies help. Experts interviewed include Dr. Kelly Rohan (University of Vermont) on the science and treatments of SAD and Keri Lebowitz (author of How To Winter) on mindset and cultural practices that make winter more livable.
Key findings and main takeaways
- Nearly half of Americans report a mood dip in winter; about 5% experience severe seasonal affective disorder (SAD).
- Shorter day length (less morning light) disrupting the circadian clock is the primary environmental driver of winter mood changes; temperature plays a smaller role.
- SAD is on a continuum: from a few mild symptoms (fatigue, carb cravings, less socializing) to clinically significant, recurring winter depression that typically lasts ~5 months each year.
- Symptoms usually begin in fall (often after clock changes) and peak in January–February.
- People living at higher latitudes and women are more likely to be affected; family history of depression increases risk.
- Effective treatments: light therapy, antidepressant medication, and cognitive behavioral therapy (CBT) adapted for seasonal depression.
- Lifestyle and cultural framing matter: Nordic approaches (embracing winter rituals, cozy lighting, social winter activities) can reduce the burden.
Why winter affects mood
- Circadian disruption: Later sunrises make the brain think it’s still night, so waking and morning alertness suffer.
- Day length is the strongest predictor of when symptoms start and how severe they are on a given day.
- Behavioral effects: More passive behavior (hibernation, rumination, social withdrawal) worsens mood.
- Seasonal timing: Holidays may temporarily buoy mood, but symptoms often intensify after the new year.
Who’s most at risk
- Residents at higher latitudes (shorter winter days).
- Women (roughly a 2:1 gender difference, similar to general depression rates).
- People with personal or family histories of depression.
- Those whose routines and social lives narrow dramatically in winter.
Treatments and interventions
Light therapy
- What it is: Timed daily exposure to bright light (commonly 10,000 lux of full-spectrum or cool-white light) upon waking to simulate early dawn and shift the circadian clock.
- Dose: Typically 10,000 lux; timing and dose should be individualized.
- Safety: Can cause mild side effects (eye strain, headache, agitation) and, rarely, serious effects such as induction of mania or increased suicidal thoughts. Start under medical/mental-health supervision.
Antidepressant medication
- SSRIs and other antidepressants can be effective for SAD, similar to treating non-seasonal depression. Discuss risks/benefits with a clinician.
Cognitive Behavioral Therapy (CBT) for SAD
- Focuses on identifying and reframing negative thoughts about winter and increasing active behaviors that boost mood.
- Behavioral component emphasizes scheduling activities, staying socially engaged, and avoiding passive “hibernation” habits.
Vitamin D
- Many people at higher latitudes have low vitamin D in winter, but evidence suggests vitamin D deficiency alone does not explain SAD. Testing and supplementing if your doctor recommends is reasonable, but it’s unlikely to fully reverse SAD.
Practical tips & rituals you can start now
- Maintain routines: keep gym visits, social plans, classes—don’t withdraw simply because it’s dark.
- Get outside daily: even short exposure to daylight, fresh air, movement, and nature are natural mood boosters.
- Schedule social activities proactively; winter-friendly socializing reduces isolation.
- Begin preventative steps in September/October if you know you’re vulnerable: plan light therapy, therapy, or medication before symptoms peak.
- Try Nordic-inspired practices:
- "Big light off": use soft lamps and candles instead of harsh overhead lights to create cozy evenings.
- Embrace winter activities (skiing, snowshoeing, outdoor gatherings) where possible.
- Reframe winter as a season of rest and special experiences rather than something to simply endure.
Notable quotes and soundbites
- “When the days are shorter… our circadian clock gets kind of out of sync with the light-dark cycle.” — Dr. Kelly Rohan
- “10,000 lux is the same intensity that comes from the sky at sunrise on a bright, clear day.” — Dr. Kelly Rohan (on light therapy)
- “Big light off.” — Keri Lebowitz (practical Nordic ritual: soft lamps/candles instead of bright overhead lights)
Action checklist (what to do if winter drags you down)
- Track symptoms: note timing, severity, and functional impact.
- If symptoms are mild: prioritize routine, social contact, daily outdoor time, and behavioral activation.
- If symptoms are moderate to severe or recurrent each year:
- Contact a mental-health professional.
- Discuss supervised light therapy (morning sessions, individualized dosing).
- Consider CBT adapted for SAD or antidepressant medication.
- Get a vitamin D blood test if concerned; supplement only if recommended by your doctor.
- Adopt small rituals now (lighting, scheduled outings, winter hobbies) to reframe the season.
This episode blends neuroscience, clinical recommendations, and cultural mindset shifts—showing that while we can’t change the seasons, we can change how we prepare for and live through them.