Living in a winter bummerland - Today, Explained Recap

Podcast: Today, Explained

Published: 2026-02-08

Duration: 31 minutes

Guests: Kelly Rowan, Carrie Leibowitz

Summary

This episode explores how winter can impact mental health, distinguishing between the winter blues and seasonal affective disorder (SAD), and offers strategies to cope with or embrace the season.

What Happened

Winter can bring about feelings of lethargy and sadness, with 5% of Americans experiencing seasonal affective disorder (SAD), a more severe form of winter blues. Kelly Rowan from the University of Vermont explains that SAD is a type of clinical depression triggered by seasonal changes, affecting women more often than men, especially those living at higher latitudes.

The episode delves into the science behind SAD, noting the impact of shorter daylight on our circadian rhythms, which can lead to feelings of sluggishness and depression. Seasonal depression tends to peak in January and February, although symptoms often begin as early as the autumn time change.

Dr. Rowan outlines three effective treatments for seasonal depression: light therapy, antidepressant medications, and cognitive behavioral therapy. Light therapy involves exposure to bright light to simulate sunlight, but it's crucial to undertake this under professional guidance due to potential side effects.

Cognitive behavioral therapy (CBT) for SAD involves addressing negative thought patterns and encouraging active behavior to combat the tendency to withdraw and ruminate during winter months. The aim is to maintain social connections and continue engaging in enjoyable activities even when it's dark and cold outside.

Vitamin D supplementation is sometimes recommended, but Dr. Rowan points out that it is not a cure-all for SAD, as the disorder is more complex than merely a deficiency. Testing for deficiency is advised, but it should not be expected to fully alleviate symptoms.

Carrie Leibowitz, a health psychologist, shares insights from her research in Tromsø, Norway, where residents embrace winter by focusing on its unique opportunities rather than its challenges. This mindset shift can transform winter from a season to endure into a time of coziness and special experiences.

Leibowitz highlights that connecting with nature and maintaining an active social life are key to thriving during winter. In Norway, winter is a peak social season, contrasting with the U.S., where many people withdraw during colder months.

Adopting small rituals such as using candles and avoiding harsh overhead lights can enhance the coziness of winter. Embracing the season's darkness can transform it from a burden into a time of rest and reflection, aligning with the natural slowdown of other living organisms during winter.

Key Insights

• Seasonal affective disorder (SAD) affects 5% of Americans, with women and those living at higher latitudes being more susceptible. It is a form of clinical depression triggered by seasonal changes, particularly the reduction in daylight during winter.
• Light therapy, antidepressant medications, and cognitive behavioral therapy are effective treatments for SAD. Light therapy involves exposure to bright light to simulate sunlight, but should be done under professional guidance due to potential side effects.
• In Tromsø, Norway, residents embrace winter by focusing on its unique opportunities, transforming it into a time of coziness and special experiences. This mindset shift contrasts with the U.S., where many people withdraw during colder months.
• Vitamin D supplementation is sometimes recommended for SAD, but it is not a cure-all as the disorder is more complex than a simple deficiency. Testing for deficiency is advised, but should not be expected to fully alleviate symptoms.