Discover How to Break the Cycle Between Alcohol and Seasonal Affective Disorder
It happens every year—like clockwork. The days get shorter, the air turns colder, and suddenly, everything feels just a little heavier. You wake up feeling groggy even after a full night’s sleep, your motivation plummets, and the world outside seems…gray. Sound familiar? That’s the winter blues.
For some, it’s more than just a case of feeling down—it’s Seasonal Affective Disorder (SAD), a form of depression that follows the changing seasons. And when that sluggish, low-energy feeling hits, many people instinctively reach for a glass of wine or a cocktail to “take the edge off.” But the reality is alcohol and seasonal depression don’t mix well. In fact, drinking can make winter blues much worse.
Read on to explore the connection between alcohol and SAD, explore why drinking might feel like a quick fix but actually fuels the cycle of depression, and discover healthier ways to cope. If winter tends to knock you down, know this—you are not alone, and there are better, more sustainable ways to feel like yourself again. We’re here to help you break the cycle between alcohol and seasonal affective disorder.
In This Post:
The Winter Blues and Seasonal Affective Disorder
The Vicious Cycle: Alcohol and the Winter Blues
How Alcohol Worsens Winter Depression
Healthy Coping Mechanisms
Breaking the Cycle Between Alcohol and Seasonal Affective Disorder
The Winter Blues and Seasonal Affective Disorder (SAD)
Before we explore how alcohol interacts with seasonal depression, let’s break down what’s actually happening in your brain and body during the winter months.
Winter Blues vs. SAD: What’s the Difference?
The winter blues are a general term for the low-energy, slightly depressed feeling that many people experience as the days get shorter. It’s common to feel more tired, less motivated, or even mildly irritable.
Seasonal Affective Disorder (SAD), on the other hand, is a more severe form of depression that follows a seasonal pattern. According to research, SAD affects about 5% of the population and can significantly impact daily life. (Wehr & Rosenthal, 1989; National Institute of Mental Health).
Symptoms of SAD Include:
Persistent sadness or feelings of hopelessness
Loss of interest in activities once enjoyed
Changes in appetite (often cravings for carbs and sugar)
Sleep disturbances (either too much or too little)
Difficulty concentrating
What Causes SAD?
The exact cause of SAD isn’t fully understood, but research suggests several key factors:
Reduced Sunlight Exposure: Less sunlight in winter can disrupt your circadian rhythm, the internal clock that regulates sleep, mood, and energy levels (Lam & Levitan, 2000).
Melatonin and Serotonin Imbalance: Melatonin, the hormone that regulates sleep, is produced in greater quantities during darker months, leading to increased fatigue. At the same time, serotonin (your “feel-good” neurotransmitter) levels drop, which can contribute to depression (Wehr et al., 2001).
Vitamin D Deficiency: Sunlight exposure helps our bodies produce vitamin D, which plays a crucial role in mood regulation. Many people experience a deficiency in winter, which has been linked to increased depression (Anglin et al., 2013).
The Vicious Cycle: Alcohol and the Winter Blues
When you’re feeling sluggish and down, a drink can seem like an easy way to lift your mood—at least temporarily. But let’s break down why alcohol and winter depression are a dangerous mix.
Why Do People Drink More in Winter?
Self-Medication:
I know that as the days got shorter it was easier to reach for a bottle of wine when I was feeling down or tired than to think about lacing up my running shoes for a healthy escape. It’s so easy to fall into the trap of thinking that a glass of wine or two will take the edge off, but it’s important to remember that alcohol is a depressant. It might make you feel good for a little while, but it’s not a long-term solution to feeling down or tired.
Holiday Drinking Culture:
The winter months are full of holidays and celebrations where alcohol is often the main event. From Thanksgiving and Christmas to New Year’s Eve, it seems like there’s always a reason to drink. And then there are the less obvious ones, like Mardi Gras, Valentine’s Day, and St. Patrick’s Day. It can be hard to say no to a drink when everyone else is partaking, but it’s important to remember that you don’t have to drink to have fun.
Isolation and Boredom:
What else is there to do than drink when the heavens open up and dump two feet of snow on you? When it’s cold outside, it’s tempting to just curl up on the couch with a bottle of wine and binge-watch Netflix. I learned that a whole world of activities exists beyond the bottle no matter what the weather looks like outside. From reading and baking to a winter purge before spring cleaning, alcohol is not a preferred boredom buster.
The Short-Term Effects of Alcohol on Mood
Okay, so let’s be honest, that first sip of wine or whatever your poison is? It can feel amazing. It’s like a little reward, a way to take the edge off. That dopamine rush is real. You feel relaxed, maybe even a little giddy. Like, “Ah, this is what I needed.” I remember those first few sips… pure bliss. It was like my brain was finally quiet. But here’s the kicker – it’s a total trick. It’s a fleeting feeling, and it comes with a price. Because that initial “yay” is usually followed by a big, fat “uh oh.”
How Alcohol Worsens Winter Depression
Winter depression, or Seasonal Affective Disorder (SAD), is a beast. And alcohol just fuels the fire. Here’s how:
- Disrupted Sleep Patterns: The 3 AM Anxiety Attack Club: Okay, if alcohol was so great for sleep, why did I find myself waking up at 3 am night after night in the midst of an anxiety attack? My heart would be racing, I’d be sweating, and my mind would be a whirlwind of worries. Sound familiar? Yeah, alcohol might knock you out initially, but it messes with your sleep cycles big time. It messes with that deep, restorative REM sleep, the kind your brain desperately needs, especially in the winter when you’re already feeling sluggish. So, you wake up feeling like you haven’t slept at all, which makes the winter blues even worse.
- Depressant Effects: The “More Booze = More Sad” Equation: This is the cruelest joke of all. You drink to feel better, right? But alcohol is a depressant. It actually lowers your serotonin and dopamine levels after that initial buzz wears off. So, if you’re already feeling down because of SAD, you’re just pouring gasoline on the fire. It’s like a vicious cycle: you drink to feel better, but then you feel worse, so you drink more to feel better… and the cycle continues. If I was drinking to feel better, why did I feel so much worse and need more and more booze to feel anything at all?
- Increased Fatigue and Low Energy: The Winter Slump, Amplified: Winter already makes you want to hibernate. But alcohol dehydrates you and depletes your body of essential nutrients. So, you’re not only dealing with the winter blues, but you’re also dealing with a hangover and a body that’s screaming for help. Talk about a recipe for disaster. I remember feeling so incredibly drained all the time, and I just couldn’t figure out why. It never occurred to me that my nightly glasses of wine were a major contributor.
- Potential for Dependence: The Trap Door: This is the scariest part. When you start using alcohol as a crutch, as a way to cope with the winter blues, you’re walking a dangerous line. The more you rely on it, the more likely you are to develop a dependence. And trust me, that’s a whole other can of worms.
The Bottom Line? Alcohol is a Liar:
The bottom line? Alcohol is a total liar. It whispers sweet promises of cozy comfort and stress relief, especially when the winter blues hit hard, but it’s a total trap. I used to think a glass of wine would take the edge off those SAD feelings, but it always backfired, making me feel even worse in the long run. For me, it was like putting a band-aid on a broken leg – it just didn’t work, and it actually made things worse. It took me years to see through the lies alcohol told me, but when I finally did, it was a game-changer.
Healthy Coping Mechanisms
The good news is that there are actually ways to deal with seasonal depression that don’t involve reaching for a drink. We look at alcohol as duct tape thinking it is what holds everything together but it’s what really makes everything fall apart. I talk a lot about this – how alcohol seems like the answer, especially when you’re feeling down, but it just makes things worse in the long run. So, let’s explore some real, science-backed ways to cope:
Light Therapy
Ever notice how a cat has the uncanny ability to find a patch of sunlight and just soak it in? We humans have the same need! Light therapy lamps are like little sunshine machines. They mimic natural sunlight, which is crucial for regulating our internal clocks and boosting those feel-good chemicals in our brains. Studies have shown light therapy to be highly effective in treating SAD (Lam et al., 2006).
Vitamin D
Speaking of sunshine, Vitamin D is another big one. Low levels of this vitamin are linked to depression, and it’s super common to be low in the winter when we’re not getting as much sun. A great way to get your Vitamin D in the winter months is by making some hot cocoa using milk. And you know – eat your veggies too! Supplementing during winter months can help improve mood and energy levels (Anglin et al., 2013).
Exercise
Exercise often hits the back burner in the winter months but it shouldn’t. It might be the last thing you feel like doing, but trust me, it helps! When you move your body, your brain releases endorphins, which are like natural mood boosters. It doesn’t have to be anything crazy – even a brisk walk outside can make a huge difference. Skiing, snowshoeing, ice skating, swimming in an indoor pool, rock climbing – the possibilities go on and on!
Social Connection
Isolation worsens seasonal depression. Make an effort to connect with friends and family, even if it’s virtual. You can also make new connections and join others who are looking for ways to break the cycle between alcohol and seasonal affective disorder. Find your new friends who are like family in the This Naked Mind Companion App. It’s free and packed full of resources! Videos, coaches, courses, a supportive community, and more!
Mindfulness and Meditation
Meditation isn’t about turning your brain off, it’s about allowing it to unwind. You know how your computer starts running slow when you haven’t powered it off and updated it in a while – our brains need to do that too! It’s about learning to be present in the moment and letting go of all the worries swirling around in your head. Practices like meditation and deep breathing help reduce stress and improve emotional resilience.
Therapy
Trusted friends aren’t always so trustee and spilling your heart to your dog leaves little room for feedback. Therapy can be a great option when you need a willing ear and a helping hand! Sometimes we need a little extra support, and that’s okay! Therapy, especially Cognitive Behavioral Therapy (CBT), can be really effective for seasonal depression. It helps you identify negative thought patterns and develop healthier coping mechanisms.
Breaking the Cycle Between Alcohol and Seasonal Affective Disorder
If you’ve been using alcohol to get through the winter months, you’re not alone. But while a glass of wine might seem like an easy fix, it’s not the solution your brain and body truly need. Understanding the connection between alcohol and seasonal depression is the first step to breaking free from the cycle.
The good news? There are better, more effective ways to manage the winter blues. Light therapy, vitamin D, exercise, social connection, mindfulness, and professional help can all make a significant difference.
This winter, instead of reaching for alcohol, try reaching for the things that truly nourish you. Your future self will thank you for it.
