Shedding Light on the Dark Days: Understanding Seasonal Affective Disorder

As the days grow shorter and the sun seems to hide behind a curtain of grey, many of us feel a subtle shift in our mood. We might feel a little more tired, a bit more withdrawn, or notice a dip in motivation. But for some, this shift is much more than a seasonal slump—it's called Seasonal Affective Disorder (SAD), and it's a real form of depression tied closely to the changing seasons.

If you’ve ever wondered why you feel so different during the fall and winter months, or if you’re supporting someone who does, this blog is for you.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that typically occurs during the fall and winter when daylight hours are shorter. Less commonly, some people experience SAD during the spring or summer, but the "winter blues" are far more prevalent.

SAD isn’t just about feeling gloomy on a rainy day. It's a recurring, clinical condition that impacts mood, energy levels, sleep patterns, and more. The symptoms often start in late fall and can last until spring.

Common Symptoms of SAD:

• Persistent low mood or sadness

• Loss of interest in activities once enjoyed

• Fatigue or low energy, even after sleeping

• Sleep problems (often oversleeping)

• Changes in appetite (especially craving carbs)

• Difficulty concentrating

• Feelings of hopelessness or worthlessness

• Social withdrawal ("hibernating" from friends or activities)

If these symptoms sound familiar and occur around the same time each year, it might be time to talk to a mental health professional.

What Causes SAD?

While the exact cause isn’t fully understood, researchers believe several factors contribute:

• Reduced sunlight exposure: Shorter days disrupt the body's internal clock (circadian rhythm), which can trigger depressive symptoms.

• Melatonin and serotonin imbalance: Less sunlight can lead to an increase in melatonin (which makes us sleepy) and a decrease in serotonin (which affects mood).

• Genetics and history: People with a family history of depression or bipolar disorder may be more prone to SAD.

  
  

Who Is at Risk?

• People living farther from the equator (where daylight hours vary more dramatically)

• Those with a personal or family history of depression

• Individuals in their late teens to early adulthood, although it can affect anyone

  
  

How Is SAD Treated?

The good news? SAD is treatable, and there are several effective ways to manage it:

1. Light Therapy (Phototherapy)

One of the most common treatments involves sitting near a special light box that mimics natural sunlight. It’s typically used for about 20–30 minutes each morning and can help regulate circadian rhythms and boost serotonin levels.

2. Therapy

Cognitive Behavioral Therapy (CBT), especially a form tailored for SAD, can help change negative thought patterns and build healthy coping strategies.

3. Medication or Supplementation

In some cases, antidepressants—particularly SSRIs—may be prescribed to manage symptoms, especially if they are severe or recurring. Other individuals may find relief from supplementation with Vitamin D in combination with phototherapy and exercise.

4. Lifestyle Adjustments

• Get outside daily, even if it's cloudy—natural light still helps.

• Exercise regularly to boost endorphins.

• Stick to a routine, including regular sleep and meal times.

• Connect socially, even if it’s just a short phone call or walk with a friend.

  
  

A Gentle Reminder: You’re Not Alone

If you’re struggling as the seasons change, know that it’s not a personal failing, and you’re not alone. Millions of people experience SAD every year, and there is help, hope, and healing available.

Just like we prepare our homes for colder months, it’s okay to prepare our minds and hearts too. Think of mental health care as your emotional winter coat—something that helps you stay warm, supported, and protected during harsher times.

When to Seek Help

If you’ve noticed a seasonal pattern in your mental health, especially if it interferes with daily life or relationships, don’t wait for it to pass. Reach out to a mental health provider, therapist, or your doctor. Early intervention can make all the difference.