Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder

by Norman E. Rosenthal

Winter isn’t a “wonderland” for everyone. Every year, millions of us feel our energy levels ebb and spirits fall as the days grow shorter. The condition is called seasonal affective disorder (SAD), and it can cause depression, reduce your productivity, and make it harder to control your appetite. In this no-nonsense, up-to-date survival kit for weathering the winter blues, Dr. Norman Rosenthal explains what causes seasonal mood swings and what you can do about them. A self-test allows you to evaluate your own level of SAD and helps you determine an appropriate plan of action. The book covers an expanded variety of methods proven to help you feel better--including new developments in light therapy, antidepressant medications, and breakthrough self-help strategies. Convenient menus and easy recipes make sticking to a healthy winter diet more enjoyable, and a new section on the benefits of exercise motivates you to stay active even when it’s gloomy outside. A step-by-step guide helps you organize your yearly schedule to anticipate seasonal changes, and a special chapter for family and friends teaches loved ones effective ways to show support. Like a ray of light on an otherwise cloudy day. Dr. Rosenthal’s expertise, warmth, and enthusiasm will inspire you to reclaim the winter months and find ways to celebrate even the darkest days of the year.

Genres: Nonfiction, Health, Psychology, Self Help, Mental Health, Medical

372 pages, Hardcover

First published October 1, 1993

About the author

Norman E. Rosenthal is the world-renowned psychiatrist, researcher, and best-selling author, who first described seasonal affective disorder (SAD) and pioneered the use of light therapy as a treatment during his twenty years at the National Institute of Mental Health. A highly cited researcher, he has written over 200 scholarly articles, and authored or co-authored ten popular books. These include Winter Blues, the New York Times bestseller Transcendence, and the national bestsellers The Gift of Adversity, and Super Mind. His latest book is Poetry Rx: How 50 Inspiring Poems Can Heal and Bring Joy to Your Life. Listed as one of the Best Doctors in America, he has practiced psychiatry for over four decades, and has coached people from all walks of life. Rosenthal has conducted numerous clinical trials of medications and alternative treatments, such as Transcendental Meditation, for psychiatric disorders. He and his work have been featured on Good Morning America, The Today Show, NPR and other national media.

Reviews

[Jenna · Rating 5 out of 5]

I feel so much better after reading this book. Norman has put words to the feelings of guilt and inadequacy I've felt each winter since I was a teenager, and that validation through print has put me in a new place of awareness and acceptance. I feel much kinder toward myself, as well as motivated to do what I need to do to beat SAD. I've been able to reframe past struggles as due in part to my seasonality -- with more self-awareness and proper care at the time I could have persevered or been less hard on myself. I wish I could have had this information sooner, but the book also reassured me that I am not alone in going years without proper care. It's so easy to be in denial of how bad winter can be for me when I feel fine, even euphoric, in the summer time. This past year I sunk into one of the worst depressions I've ever experienced in the winter and experienced anxiety for the first time, followed by euphoric running through the northern-Minnesota woods at twilight just after midsummer and skinny dipping in broad daylight in a prairie pond with swans this past summer. I finally get it. So far this book has helped me to invest in a better light, and to start my light-therapy session earlier in the season (autumnal equinox) and earlier in the morning (5:30 am). The cognitive behavioral therapy section in this book was very helpful as well, and something I didn't anticipate benefiting from. Reading other peoples' stories was good -- I laughed out loud when he described one woman who gardened until 9 at night. I also love gardening and in the spring I have to get myself to stop once the streetlights come on. I've been successful at exercising for 20+ minutes every day since June (I've always exercised, just not every day), and this winter I hope to keep this consistency going for the first time ever in winter. Lots of yoga, weekly meditation class, lots of time walking outside (I will also invest in cross-country skis this year) and weekly trips to Como Conservatory are part of my action plan, as well as weight lifting 2 times per week and spin class. Norman told me to write down all the things that bring me pleasure and a specific day and time to do these things. So all of this sounds like a lot, but I have a time and place in my schedule for everything, and since I know what to do each day it will be easy to live intentionally and resist the urge to go into hibernation mode. I will also heed Norman's advice to delay that which can be delayed, say no to new burdens and commitments, and do less of what brings me displeasure (guilt free!) during the dark days of January and February. If I find myself struggling with only light-therapy and exercise, my next steps will be to get a dawn simulator for my bedside lamp, increase my light-therapy from 30 minutes to 45 minutes or an hour, and consider seeing a cognitive behavioral therapist and/or taking medication. I hope that my efforts will keep me from needing medication, but Norman was very reassuring that there is no shame in going there if necessary. I also need to plan a vacation! Last year we waited until April and it was too long. I now know that January or February is the better time. Someday if we can afford it I'd love to take two or three sunny-destination vacations in the winter: one golf, one beach, and one hiking.
Things I love about winter: cozying up with a good book and a cup of tea, lighting candles, favorite sweaters, the good feeling you get when watching snow fall out the window, ice skating, cc-skiing, snow shoeing, downhill skiing, sledding, making snow sculptures with my kids, sitting by the Christmas tree, citrus fruit, watching a good show or movie in my TV room, robes and blankets and knitted wool socks, when the sun shines on fresh snow and the world is sparkly, the burst of energy one receives after scraping snow and ice off the car, enjoying the structural beauty of trees without their leaves -- especially their silhouettes against the deep blue sky at twilight, enjoying the smaller work load without the garden to take care of while at the same time anticipating the next garden season, sauna is better in winter.

[T Crockett · Rating 5 out of 5]

Not a fun read, but very helpful

[Negar · Rating 4 out of 5]

Enjoyed reading this book, it helped me calm down at those times of the day when I feel the most depressed. A friend of mine has SAD (or I think he has) and he decided to cut all ties with me in February.
It was a very hard time for me (still is) and reading this book helped me better understand his problem and avoid blaming myself for everything that has happened.
Although the book is very comprehensive, I find it lacking in one area and that is different symptoms of depression in men and women.
I am currently reading another book on depression which is about how depression manifests itself differently in men and women.
I have this theory that maybe that is why it is commonly thought that more women are affected by SAD. I believe it is because men either don't get help, or if they do, since the symptoms manifest themselves differently;therefore, they are often not diagnosed.
One instance can be workoholism in men which is considered a trait for successful men, another is anger. I think the frustration can be turned into anger and irritability. And an intense focus on one particular subject, instead of dividing your time for work, hobby,family and friends.
Anyway, this is not the end. Gonna read some more about depression!

[Lindsey · Rating 3 out of 5]

Like many non-fiction books, I read this one for very specific info. This book had lots and lots of fluff- poetry and historical anecdotes about how the weather affected famous people, and several modern patient's stories. I found about 4 chapters really dealing with SAD, how it works, and how to teat it. The rest I scanned and skipped.

[Vicki · Rating 5 out of 5]

A terrific introduction to Seasonal Affective Disorder by one of the doctors who has pioneered in the effort to diagnose and treat it. Filled with practical treatment ideas, as well as case histories, even literature relating to the ways we change with the seasons.

[Elenute · Rating 3 out of 5]

too anecdotal

[Tom · Rating 4 out of 5]

Winter Blues is a book written about Seasonal Affective Disorder (SAD). I became aware of this book when I heard the author speak on Diane Rehm’s NPR radio show. If you are one of many people who experience seasonal depression (usually during winter months) or have relatives or friends who experience seasonal depression, I would highly recommend that you read this book. The research, case studies and treatments of Dr. Norman Rosenthal, NIMH and others are presented. Their findings are relatively easy to comprehend and provide a great sense of hope and relief for those burdened by SAD. Basically, a lack of sufficient light is the culprit. Light boxes, dawn simulators, exercise and diet are the primary treatment modalities. The benefits of increased lighting seem to have remarkable effects on improving moods of those afflicted by SAD.

[Jody · Rating 3 out of 5]

It was okay, not too much new information that can't be gleaned from the web.

[Hillary · Rating 3 out of 5]

just started this book. I definitely notice a difference in energy and mood this time of year when we have less daylight. Interested in learning more.

[DeeReads · Rating 4 out of 5]

A comprehensive self-help book on Seasonal Affective Disorder (SAD). Nothing new in research but helpful all the same.

3.5 stars

[Henry · Rating 4 out of 5]

Very revealing and quite helpful.

[Frances · Rating 4 out of 5]

This books has excellent ideas for treating SAD but it also has information on antidepressants that might be useful.

[Daisy L · Rating 3 out of 5]

Great to have the validation but importantly, the strategies and inspiration for dealing with SAD !

[Joy · Rating 5 out of 5]

If you get depressed in the winter (northern hemisphere) then you might want to read this book. I had the pleasure of meeting Dr. Rosenthal while participating in a Seasonal Affective Disorder (SAD) study at the National Institute of Health. Many people are affected by the changes in sunlight (duration, intensity and angle) and this book can help people understand these changes. I learned that feeling like a hibernating bear every winter was due to SAD, and how there are treatments - such as the lights sold by the Sunbox company - that can help. It is amazing that light can be used as a treatment and it is helpful for those with this condition to recognize it and get treatment. Thank you, Dr. Rosenthal, for helping SAD sufferers. I'm profoundly grateful. (less)

[Ruth · Rating 3 out of 5]

I found it interesting that nothing seemed like "new news" to me about this book. I suppose I must know more about the subject than I thought. Chalk that up to having S.A.D. myself. Perhaps that's all it takes for me to really know the subject. Still, there were some nice tips, thought-provoking chapter headings (creative quotes from poems, literature), salient information, and links to companies selling light boxes. I even copied a few of the low-carb recipes included at the end (the author points out that people with SAD have even more temptations for carbs in the winter than the population at large. SAD sufferers feel more energy by overloading on carbs, whereas non-SAD patients feel lower energy when they eat too many carbs. Who knew?) Anyway, a good basic resource.

[Kendra · Rating 4 out of 5]

As someone who has suffered for years, but has had a particularly rough go this winter, this book was a beacon of hope. I'm not the only one. It's really a thing--there are a lot of studies that prove it's real, not just in our heads. It also had a lot of good information about ways to treat the winter blues, without discounting the effectiveness of professional help for those with severe cases.

All in all, a good read--one I wish I'd read in the summer so I could have more effectively prepped for the winter.

[Karen DeVaughn · Rating 5 out of 5]

Very informative

As a 64 year old person who lives in the upper Midwest and has suffered from SAD for many years, I found this book to be the best reference I have read. I have dabbled at many of the recommendations but not stuck with most of them in the past. I am determined to follow through this winter and keep a diary. I highly recommend this book for those who suffer from SAD and friends/family of those who suffer so they can better understand what people with SAD experience. Thank you Dr. Rosenthal for your research and sharing your insight through this book.

[Lisa · Rating 4 out of 5]

The most exhaustive book I've read on this subject. I loved the various types of information: history, practical, treatments, menus, research, and especially the literary writings that referred to SAD. I always felt that Emily Dickenson had to have been SAD because of her reclusiveness and poems. "There's a certain slant of light" leaves n o doubt.

[Sally Ashmore · Rating 5 out of 5]

Reading this helped give me the final push to see someone who could prescribe antidepressants after unsuccessfully coping on my own for about 8 years. (Well, that and finally having insurance.) I reccomend it to anyone who has to live with someone who has SAD because it can help you see things more from their persepctive.

[Elise · Rating 5 out of 5]

I have Seasonal Affective Disorder, I am sure, though it has not been specifically diagnosed. This book affirmed things I have intuitively known are true and gives great insight into how to treat this very difficult disorder.

[Melissa · Rating 5 out of 5]

Great read for people with SAD. I found it very helpful - for the person with SAD and also has a section for family/friends. The tips seem all very reasonable. Good resource section as well. It seemed as if the author was just talking to you personally about it, very easy read. Highly recommended.

[Laura · Rating 4 out of 5]

A very comprehensive discussion of the topic. After moving north from California 30 years ago, you would think i would be acclimated to the winter weather. But no. Still need my sun fix every winter.

[Amy Elizabeth · Rating 5 out of 5]

After reading this upon recommendation of my friend, I ordered a Happy Light and it is life changing. Winter in New England is long and dark and cold. This book has good examples that affirm SAD is real, and can be debilitating. Now I am prepared and will not skip the January vacation next year.

[Liaken · Rating 4 out of 5]

Good reference. Also discusses seasonal affective disorder in the summer.

[Jillian · Rating 5 out of 5]

Very informative, lots of solid research & information ..... As a SAD sufferer Rosenthal writes with true empathy. Highly recommended.

[Elizabeth · Rating 2 out of 5]

Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder (Paperback)
by Norman E. Rosenthal

[Karenq · Rating 3 out of 5]

Pretty good. Presents information on SAD and circadium rhythm disturbances, and the use of bright light therapy for such conditions.

[Janet Laminack · Rating 4 out of 5]

Hopefully some good tips here to help me combat SAD this winter.

[Mandy Setterfield · Rating 4 out of 5]

A very helpful book. One to dip into every autumn.

[Patti · Rating 5 out of 5]

Originally bought the 1993 edition book in 1999.
Then I gave it away during one of my many moves.
In 2012 I just bought this updated version.