© Magnific
October 26, 2026
Christine Bürg
When the days get shorter, many people’s moods take a dip. But not every winter slump is harmless: psychiatrist Prof. Dr. Andreas Menke explains when the winter blues turns into seasonal depression that needs treatment.
With
Prof. Dr. med. Andreas Menke
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How important light is for our well-being is something most of us only notice when it's gone. From the clocks changing at the end of October at the latest, darkness falls early in the afternoon, the sun makes rare appearances, and the sky can stay grey for days on end. This brings many people down: a representative YouGov survey found that more than one in three people reported suffering from fatigue, low mood, or irritability in winter. This seasonal dip in mood, often called the winter blues, is unpleasant but generally harmless.
Winter depression is another matter entirely. Specialists refer to it as Seasonal Affective Disorder (SAD), or depression with a seasonal pattern. Estimates suggest that around one to three percent of the population in Germany are affected, with women more commonly affected than men.
The key distinction is this: with the winter blues, you may feel sluggish and out of sorts, but you can still find enjoyment in things and generally get through daily life. Winter depression, on the other hand, persists for weeks and significantly impairs work, relationships, and overall quality of life.
The following warning signs point more toward winter depression than the winter blues:
• Persistent symptoms: The low mood has been present almost continuously for at least two weeks, rather than lifting after a few gloomy days.
• Loss of joy: Even activities that are normally pleasurable barely spark any positive feelings.
• Daily life suffers: Work, household tasks, or social commitments feel overwhelming or simply don't get done.
• Concentration and memory decline: Focusing becomes difficult, and you forget things more than usual.
• Withdrawal: You avoid other people and spend a great deal of time in bed.
• A recurring pattern: The symptoms appear every year in autumn and winter and clear up in spring.
People suffering from winter depression often feel listless and emotionally empty for weeks, and are persistently tired and drained — even though they are sleeping significantly more than usual. This is precisely what sets winter depression apart from classic depression, which is frequently accompanied by sleep problems and loss of appetite.
Winter depression, by contrast, is often accompanied by cravings — particularly for sweets and carbohydrate-rich foods. "We also speak of atypical symptoms," says Prof. Dr. Andreas Menke, Medical Director of Medical Park Chiemseeblick, a specialist clinic for psychosomatic medicine and psychotherapy.
But why does winter depression develop? As with other forms of depression, multiple factors play a role. "There is a certain heritability — a genetic predisposition," says the expert, "which accounts for around 40 percent. The remaining 60 percent is driven by external factors; in the case of winter depression, the culprit is lack of light. It throws the stress hormone system and the immune system out of balance."
Experts also believe that lack of light disrupts the body's internal clock: when too little light enters the eye in the morning, the sleep-wake cycle is thrown off — partly through the action of the hormone melatonin, which prepares the body for sleep.
The right treatment depends on how severe the depression is and how much it affects daily life. "Anyone who cannot concentrate, or can only do so with great difficulty — who has memory problems, who may no longer be able to work due to exhaustion, who withdraws socially and spends almost all their time in bed — should see a doctor without delay. The doctor will determine which measures are appropriate," urges Prof. Dr. Menke.
Anyone who finds themselves in an acute mental health crisis should not wait, but should contact the emergency medical service immediately or go to the nearest emergency room.
For moderate depression, the National Clinical Guideline for Unipolar Depression recommends either psychotherapy or treatment with antidepressants as equally valid options; for severe depression, a combination of both is advised.
For winter depression specifically, there is an additional option: light therapy. The guideline recommends offering patients with depression with a seasonal pattern a trial of this therapy — as a complement to medication and psychotherapy, not a replacement for them.
The size of the effect, however, remains a matter of debate: A report by the Institute for Quality and Efficiency in Health Care (IQWiG) found only indications of a short-term and rather modest improvement with daylight lamps — roughly one in five affected individuals saw a noticeable benefit. Many of the studies reviewed also had methodological weaknesses.
Therapy lamps provide around 10,000 lux, whereas normal indoor lighting delivers only a few hundred lux. Around 30 minutes of use in the morning is recommended — ideally shortly after waking and at the distance specified by the manufacturer. Used in the evening, the bright light can disrupt the sleep rhythm. It works by suppressing the release of melatonin.
Light therapy is generally considered well tolerated; headaches or eye irritation occasionally occur. Anyone with an eye condition, taking light-sensitizing medications (such as St. John's wort or certain antibiotics), or living with bipolar disorder should consult a doctor before use.
As a complement — not a substitute for treatment — a number of everyday measures can help:
• Soak up daylight: get outside every day, even when the sky is overcast — during your lunch break, for example.
• Exercise, preferably outdoors: physical activity is especially important for restoring balance.
• Spend time in nature: forest bathing in particular is recommended by experts such as Prof. Dr. Menke: "It lowers cortisol levels, blood pressure, and heart rate."
• Relax: Mindfulness exercises and relaxation techniques such as progressive muscle relaxation can help.
• Maintain a regular daily routine: consistent bedtimes and wake times help keep the internal clock on track.
• Stay socially connected: making plans with others helps counter the urge to withdraw, even when it takes effort.
• Eat a balanced diet: Legumes, nuts, oats, eggs, and fish contain tryptophan, which the body uses to produce serotonin. That said, there is no evidence that mood can be meaningfully improved through diet alone.
The good news: as the days lengthen, symptoms typically improve again in spring. For many people affected, however, winter depression returns the following autumn. Anyone who has already experienced it should therefore talk to their doctor early about prevention — for example by starting light therapy at the first signs. Until spring arrives, the message is clear: seek professional help and don't simply accept the slump — so that winter can once again have its beautiful side.
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