Shorter Days, Heavier Drinking? Seasonal Depression and Alcohol

Clocks fall back on Sunday, November 1. For a lot of people, the darker evenings that follow bring a slump: less energy, more sleep, less interest in seeing anyone. For some, a drink at the end of a short, gray day starts to feel like the only thing that helps.

That combination is worth taking seriously. Seasonal depression is real and treatable, and drinking to manage it tends to make both problems worse.

What is seasonal affective disorder?

Seasonal affective disorder (SAD) is a type of depression that follows the seasons. According to the National Institute of Mental Health, symptoms most often start in late fall or early winter and ease in spring and summer, and they last about four to five months of the year.

It is different from the “holiday blues.” NIMH notes that the depression in SAD is tied to changes in daylight hours, not to the stress of the calendar.

What are the signs of winter depression?

Winter-pattern SAD includes the symptoms of depression, such as:

• A sad, anxious or “empty” mood most of the day, nearly every day
• Loss of interest in things you usually enjoy
• Low energy and trouble concentrating
• Feelings of hopelessness, guilt or worthlessness

NIMH lists three symptoms that are more specific to the winter pattern:

• Oversleeping
• Overeating, especially craving carbohydrates
• Social withdrawal, or feeling like “hibernating”

To be diagnosed with SAD, these episodes have to follow the seasonal pattern for at least two years in a row.

Does SAD happen in Texas?

Yes, though it is less common than farther north. NIMH notes that SAD is more common where winter days are shorter, and gives the example that people in Alaska or New England are more likely to develop it than people in Texas or Florida. Less common does not mean absent. NIMH also says SAD is more common in people who already live with depression or bipolar disorder.

Why does drinking make winter depression worse?

Alcohol can feel like it takes the edge off a low mood, but it is a depressant, and the relief does not last. It disrupts sleep, which is already out of balance with SAD, and it can deepen the low mood the next day.

The two conditions also travel together. The National Institute on Alcohol Abuse and Alcoholism says depression, anxiety and other mental health conditions are much more common among people with alcohol use disorder than in the general population. NIAAA also notes that some depressive symptoms are caused by drinking itself, which is why clinicians look at whether symptoms continue during periods without alcohol.

If you notice you are drinking more as the days get shorter, that pattern is worth paying attention to, whether or not you think of it as a “problem.”

How is SAD treated?

NIMH lists four main treatments for SAD, used alone or together:

• Light therapy, sitting in front of a very bright light box for about 30 to 45 minutes each morning from fall to spring
• Psychotherapy, including cognitive behavioral therapy
• Antidepressant medication
• Vitamin D

A health care provider can help you decide which fits. Light therapy is not right for everyone, including people with certain eye conditions or on some medications, so talk to your provider before starting.

What if drinking and depression are both part of the picture?

Then both need treatment. NIAAA says the likelihood of recovery from both conditions is higher when the alcohol use disorder and the co-occurring mental health condition are treated together, and that more severe cases may need care from a mental health or addiction specialist, or both.

That is what co-occurring disorders treatment is designed for. At Nova, care for substance use and mental health runs through the full continuum:

• Medical detox, if stopping drinking needs medical support
• Residential treatment, Nova’s 90-day program on its Wimberley campus outside Austin
• Intensive outpatient (IOP) and online IOP, for structured care while you live at home

Not sure how much you are drinking? Nova’s confidential alcohol self-assessment is a private place to start. If you have been drinking heavily every day, do not stop suddenly on your own; our guide to alcohol withdrawal explains why.

When you are ready to talk

Nova’s admissions team answers 24 hours a day. The first conversation is free and confidential, and the team can help you work out what level of care fits. You can also verify your insurance online in a few minutes.

If you or someone you know is struggling or having thoughts of suicide, call or text 988, the Suicide and Crisis Lifeline.

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