As the seasons change, many people notice shifts in their mood and energy levels. While this is normal to some extent, for some individuals, these changes are more profound and impact their daily lives significantly. This condition, known as Seasonal Affective Disorder (SAD), is a form of depression that typically occurs during the fall and winter months when daylight hours are shorter.

As a licensed mental health therapist working closely with individuals of all ages, I have witnessed how SAD can disrupt lives and relationships. However, with awareness and targeted interventions, it is possible to manage the symptoms and improve overall well-being.

What is Seasonal Affective Disorder (SAD)?

SAD is more than just “winter blues.” It is a clinically recognized type of depression that follows a seasonal pattern. It is believed to be linked to changes in light exposure, which can affect the body’s internal clock (circadian rhythm) and disrupt serotonin and melatonin levels—chemicals in the brain that regulate mood and sleep. Shorter days and less daylight may trigger chemical changes in the brain causing depression-like symptoms. Symptoms are usually more apparent in the autumn and winter months.

Common Symptoms of SAD

The symptoms of SAD can vary in intensity and may resemble those of other types of depression. They often include:

  • Persistent Low Mood: Anxiety, negative thoughts, irritability, difficulty concentrating, feelings of loneliness, depression, and guilt are all common symptoms of SAD.
  • Loss of Interest: Lack of enjoyment in activities that took pleasure in during other times of the year.
  • Sleep Changes: Lethargy, fatigue, and disruptions in sleep patterns are all common in SAD as it can disrupt your sleep.
  • Appetite Changes: Cravings for carbohydrates or overeating, often leading to weight gain.
  • Social Withdrawal: Feeling like you cannot connect with others. Isolating from friends and family. Feeling alone or disconnected. You may find it difficult to be around other people, leading you to withdraw socially.

What Can Help?

Getting Enough Sunlight – Sunlight is a form of nourishment.

  • Sit by a window while working or relaxing.
  • Go on sunlight walks. If walking isn’t an option, research has proven that Light Therapy boxes can help expose you to light and be just as effective as antidepressants. Spending 20-30 minutes each morning in natural light can help reset your circadian rhythm, reduce fatigue, and lift your mood.
  • Bundle up and engage in outdoor activities like hiking, sledding, or simply sitting in a sunny spot.

Build a Social Routine – Connecting with others can significantly boost your mood.

Plan Regular Meet-Ups

  • Schedule coffee dates or casual meals with friends or family. Having these on your calendar gives you something to look forward to.
  • Join a book club, fitness class, or hobby group that meets regularly—structured activities can make socializing feel less daunting.

      Embrace Virtual Connections

  • If in-person interactions are challenging, turn to technology. Regular video calls, group chats, or even virtual game nights can help you stay connected when the weather keeps you indo

      Stay Connected with Friends & Family

  • Social isolation can exacerbate symptoms, so make an effort to stay engaged with friends, family, or community groups.
  • Tell your family and friends how this change of season affects you so they can check in on you. They can also help hold you accountable to your commitments and support you.

Physical Activity – Exercising regularly can reduce depressive symptoms.

  • Exercise triggers the release of endorphins, natural mood elevators, which can significantly alleviate depressive symptoms associated with SAD
  • Aim for at least 30 minutes of moderate activity most days of the week. Walking, dancing, yoga, or attending a group fitness class (try Adriene’s Yoga for SAD on YouTube!).

Psychotherapy – Helping you engage in enjoyable activities & reconnect with people to counteract withdrawal.

A therapist can help you:

  • Identify negative thought patterns and replace them with healthier ones.
  • Develop coping strategies for difficult days (deep breathing or progressive muscle relaxation).
  • Set realistic goals and build routines that create structure in your life.

Nurturing Your Mind and Body – Checking in on Vitamin D levels & practicing gratitude & mindfulness collectively contribute to managing SAD symptoms.

  • Low vitamin D levels are common in the winter and can worsen depressive symptoms. Have your levels tested and, if necessary, take supplements as recommended by your doctor.
  • Mindfulness practices like meditation, journaling, or yoga can help ground you in the present moment and counteract negative thought patterns. Pair these practices with a gratitude habit—reflect daily on three things you’re thankful for, no matter how small.

Seasonal Affective Disorder is a reminder of how deeply connected our mental health is to the environment around us. While the challenges of shorter days and colder months can feel overwhelming, understanding SAD and taking proactive steps can make a significant difference. Whether through light therapy, psychotherapy, building social connections, or nurturing your mind and body, you have the power to create a plan that supports your well-being. Remember, you’re not alone in this journey, and seeking help is a sign of strength. With the right tools and support, brighter days—both literal and metaphorical—are always ahead.

At Georgetown Psychology, we understand how difficult it can be to take that first step toward asking for help. But you don’t have to face it alone. Our therapists can provide support and guidance as you navigate life’s challenges. Take the first step toward feeling heard and supported. Contact Georgetown Psychology today.

References

  1. American Psychiatric Association. (2022). What Is Seasonal Affective Disorder? Retrieved from https://www.psychiatry.org
  2. National Institute of Mental Health. (2023). Seasonal Affective Disorder. Retrieved from https://www.nimh.nih.gov
  3. Mayo Clinic. (2023). Seasonal Affective Disorder (SAD): Symptoms and Treatment. Retrieved from https://www.mayoclinic.org
  4. Mental Health America. (2023). Coping with Seasonal Depression. Retrieved from https://www.mhanational.org
  5. Psychology Today. (2023). Seasonal Affective Disorder: Strategies to Combat the Winter Blues. Retrieved from https://www.psychologytoday.com