Are You Feeling Down Every Winter?
It may be SAD or Seasonal Affective Disorder… find out what that means for you.
Do you feel exhausted, unmotivated, and just "off" as the seasons change? Do you crave carbs, struggle to get out of bed, or feel like you're running on empty? Maybe you notice that your mood crashes every fall and winter—even if nothing in your life has changed.
If this sounds familiar, you’re not alone. You might be experiencing Seasonal Affective Disorder (SAD)—a type of depression triggered by the changing seasons. It’s real, it’s common, and the good news? It’s treatable once you understand SAD and how to beat it.
What Exactly Is Seasonal Affective Disorder (SAD)?
SAD follows a seasonal pattern. Starting in late fall or early winter, depression symptoms appear and improve as spring arrives. The lack of sunlight during colder months can disrupt your body’s internal clock (circadian rhythm), mood-regulating chemicals (serotonin), and sleep hormone (melatonin)—all of which affect how you feel.
While winter SAD is the most common, some people experience a summer version with slightly different symptoms. But no matter the season, SAD can take a serious toll on your mental and physical well-being.
How Do You Know If It's More Than "Winter Blues"?
Everyone has off days, but SAD symptoms are feelings that go beyond being a little sluggish. If you’re struggling with any of the following for weeks at a time, it might be time to take a closer look:
Persistent low mood – Feeling sad, hopeless, or emotionally drained most days.
Sleep changes – Sleeping too much (or, less commonly, struggling with insomnia).
Craving carbs & weight changes – You may be experiencing strong urges for bread, pasta, and sweets, which often leads to weight gain in the winter.
Low energy & motivation – Simple tasks may feel overwhelming, and getting out of bed may feel like a challenge.
Loss of interest – Things you once enjoyed no longer feel appealing.
Difficulty concentrating – Brain fog, forgetfulness, or struggling to stay focused.
Feeling better when seasons change – Symptoms disappear in spring and summer.
If this sounds like you, it’s not just in your head—SAD is a real medical condition, and help is available.
What Causes SAD? (Hint: It’s Not Just the Cold Weather)
Scientists don’t know everything about SAD, but they do know that seasonal light changes disrupt key processes in your brain and body.
Less Sunlight = Less Serotonin
Serotonin is the feel-good chemical that helps regulate your mood. Less sunlight means lower serotonin levels, which can lead to depression-like symptoms.
Melatonin Gets Out of Whack
Your body produces melatonin to help you sleep, but longer nights can send melatonin production into overdrive, making you feel sluggish and fatigued all day.
Your Internal Clock Falls Out of Sync
Your circadian rhythm (internal body clock) relies on light cues to regulate sleep and energy levels. Shorter, darker days can throw this rhythm off, making it harder to wake up and feel energized.
Genetics & Personal History Play a Role
SAD runs in families, and people with a history of depression or bipolar disorder may be more vulnerable. Women are also more likely to be diagnosed with SAD than men.
How To Treat SAD & Feel Better This Season
The good news? SAD is treatable, and you don’t have to wait until spring to feel better.
1. Light Therapy (Your Daily Dose of Sunlight—Even Indoors!)
Light therapy (also called phototherapy) is one of the most effective treatments for SAD. Using a light therapy box for 20–30 minutes in the morning mimics natural sunlight, boosts serotonin, and helps regulate your sleep-wake cycle.
Look for a light therapy box with at least 10,000 lux
Use it first thing in the morning for best results
Avoid staring directly at the light—position it at an angle instead
2. Get Outside and Move (Yes, Even When It’s Cold)
It might be tempting to hibernate, but getting outside—even for a short walk—can make a huge difference. Natural sunlight, fresh air, and movement boost serotonin and help regulate your mood.
Take a morning walk to maximize natural light exposure
Open your curtains and blinds to let in as much daylight as possible
Exercise regularly— even gentle movement helps combat fatigue
3. Cognitive Behavioral Therapy (CBT)
CBT is a proven therapy for depression and SAD. It helps identify negative thought patterns and replace them with healthier, more constructive ones.
A therapist can also help you develop coping strategies and set small, manageable goals to improve your mood throughout the season.
4. Medication May Help in Some Cases
For moderate to severe SAD, antidepressants like SSRIs (Selective Serotonin Reuptake Inhibitors) may be recommended to help balance brain chemistry. If you’ve struggled with SAD for years, talk to your doctor about whether medication might be right for you.
You Don’t Have to Just "Wait It Out"
If you feel stuck in a seasonal slump, you don’t have to suffer through it alone. SAD is a real medical condition, and there are proven ways to feel better.
By using light therapy, spending time outdoors, staying active, and seeking professional support, you can take control of your mental health and start feeling like yourself again.
If SAD is affecting your daily life, talk to a mental health professional. The right treatment can help you break the cycle and get through the colder months with more energy, motivation, and joy.
Need support? Our team of therapists is here to help. Reach out to our online virtual counseling team to see if we accept your insurance plan.
Let's work together towards a happier, healthier you.
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