Understanding Seasonal Affective Disorder (SAD): How to Cope with the Winter Blues

As the days grow shorter and colder, many people experience a noticeable shift in mood, energy, and motivation. For some, this seasonal change is more than just a case of the “winter blues”—it’s Seasonal Affective Disorder (SAD), a form of depression that occurs during specific times of the year, most commonly in late fall and winter.

If you’ve noticed yourself feeling more fatigued, irritable, or withdrawn as the seasons change, you’re not alone. Understanding SAD and how to manage it can help you take back control of your emotional wellbeing during the colder months.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of recurrent depression linked to changes in seasons, particularly the decrease in sunlight during fall and winter. It affects millions of people each year, especially those living in northern climates.

Common symptoms of SAD include:

• Persistent low mood

• Loss of interest in activities

• Fatigue or low energy

• Oversleeping or trouble waking up

• Increased cravings for carbs or weight gain

• Difficulty concentrating

• Social withdrawal

• Feelings of hopelessness

Reference: National Institute of Mental Health (NIMH). Seasonal Affective Disorder Information.

What Causes SAD?

The exact cause isn’t fully understood, but several factors may contribute:

• Reduced sunlight exposure: Less daylight affects the body’s internal clock (circadian rhythm) and can disrupt mood-regulating hormones.

• Melatonin increase: Darkness boosts melatonin production, making you feel drowsier and potentially affecting mood.

• Serotonin imbalance: Lower sunlight may reduce serotonin, a neurotransmitter associated with happiness and wellbeing.

Who Is at Risk?

Some people are more likely to develop SAD, including:

• Women (SAD is diagnosed four times more often in women than men)

• People with a family history of depression

• Individuals with pre-existing mental health conditions (such as major depression or bipolar disorder)

• Those living far from the equator, where daylight hours vary more drastically

How to Treat and Manage Seasonal Affective Disorder

If you suspect you have SAD, don’t wait until spring to feel better. There are proven treatments and strategies that can help.

1. Light Therapy (Phototherapy)

Using a light box that mimics natural sunlight has been shown to reduce SAD symptoms in as little as a few days to weeks.

Tips:

• Use a light box with 10,000 lux of cool-white fluorescent light

• Sit 16–24 inches away for 20–30 minutes each morning

• Consult your doctor before starting, especially if you have eye or skin conditions

2. Prioritize Natural Sunlight

Get outdoors when you can—even on cloudy days. Morning sunlight is especially effective for regulating your internal clock.

Try:

• Walking during daylight hours

• Opening curtains or blinds as soon as you wake

• Working near a window

3. Stay Physically Active

Exercise is a natural antidepressant. Even light movement can boost serotonin and endorphins.

Options include:

• Yoga or stretching indoors

• Walking, even in short bursts

• Virtual fitness classes

4. Maintain a Routine

Stick to consistent sleep and wake times to help regulate mood and energy. Avoid oversleeping, even if you're tempted.

5. Talk to a Mental Health Professional

Therapy can be highly effective, particularly Cognitive Behavioral Therapy (CBT) tailored for SAD. In some cases, medication such as antidepressants may be recommended.

6. Stay Connected

Isolation can worsen SAD. Even if you don’t feel like socializing, small connections—texts, calls, brief visits—can lift your mood.

When to Seek Help

If symptoms persist for more than two weeks, interfere with daily life, or worsen over time, it’s important to seek professional support. Depression, seasonal or otherwise, is a real medical condition—and you don’t have to go through it alone.

Final Thoughts

Seasonal Affective Disorder is more than just a passing winter slump—it’s a legitimate form of depression that deserves attention and care. By understanding the signs and taking proactive steps to manage symptoms, you can protect your mental health through the changing seasons.

Whether through light therapy, lifestyle changes, or professional support, you can find relief—and even joy—during the darker months. Reach out to ResilienSEA Health Solutions if you need help managing your mental health.