SAD: Seasonal Affective Disorder

When the Seasons Shift: Understanding Seasonal Affective Disorder (SAD)

As the days grow shorter and the nights stretch longer, many people notice a dip in mood, motivation, or energy. For some, this shift goes far beyond the “winter blues.” This is where Seasonal Affective Disorder (SAD) comes into play—a form of depression that follows a seasonal pattern, most commonly emerging in the fall and winter months.

From a therapist’s perspective, it’s important to understand that SAD isn’t simply about disliking cold weather or missing the sunshine—it’s a legitimate mental health condition rooted in both biology and environment.

What Causes SAD?

While we don’t know every detail, research shows several factors play a role:

• Reduced sunlight exposure: Shorter days can disrupt your body’s internal clock (circadian rhythm), impacting sleep and mood regulation.

• Serotonin and melatonin shifts: These brain chemicals help manage mood and sleep. Less sunlight can decrease serotonin levels and increase melatonin, contributing to fatigue and depression.

• Vitamin D deficiency: Limited sunlight can lead to lower vitamin D levels, which have been linked to depressive symptoms.

These changes can make daily life feel heavier—tasks that felt manageable in summer may suddenly seem daunting.

Common Signs and Symptoms

SAD can look and feel like other types of depression, but it has a distinct seasonal rhythm. Symptoms often include:

• Persistent low mood or sadness

• Loss of interest in hobbies or social activities

• Changes in appetite (often craving carbs or comfort foods)

• Oversleeping or feeling constantly tired

• Difficulty concentrating

• Feeling hopeless, guilty, or worthless

It’s also important to note that while most people experience SAD during the colder months, a smaller group experiences it in spring or summer—often with symptoms like restlessness, anxiety, and insomnia.

How Therapy Can Help

Therapy can be a powerful tool in managing SAD. As a therapist, I often remind clients that awareness is the first step toward change. When you understand that your mood dips follow a pattern, you can plan ahead and build resilience before symptoms peak.

Common therapy approaches include:

• Cognitive Behavioral Therapy (CBT): Helps identify and reframe negative thought patterns that contribute to seasonal depression.

• Behavioral activation: Encourages small, consistent steps toward engaging in meaningful activities, even when motivation feels low.

• Mindfulness and grounding techniques: Teach you how to stay present and reduce the overwhelm that comes with low mood.

Therapy also provides a safe space to talk through the emotional side of the season—loneliness, isolation, or grief that can be amplified during winter months.

Practical Ways to Cope

Here are a few therapist-recommended strategies you can start using right away:

1. Light therapy: Using a light box that mimics natural sunlight can help regulate your circadian rhythm and improve mood.

2. Routine and structure: Try to keep consistent sleep, meal, and activity times to support your body’s internal balance.

3. Move your body: Gentle daily movement—like stretching, walking, or yoga—can help boost serotonin and energy levels.

4. Stay connected: Even brief social contact (coffee with a friend, phone call, volunteering) can help combat isolation.

5. Monitor nutrition: Balanced meals with proteins, healthy fats, and complex carbs can stabilize mood and energy.

6. Talk to a professional: If symptoms persist or interfere with your daily life, therapy or medication may provide additional support.

A Final Word

SAD is more than just a passing mood—it’s a real and treatable condition. The changing seasons don’t have to dictate how you feel. With the right support, structure, and self-care, you can regain your sense of balance and light, even when the days are darker.

If you or someone you love struggles each year as the seasons change, consider reaching out to a therapist. You don’t have to face the winter months alone—and healing often begins by simply acknowledging what you’re feeling.