As the days get shorter and the temperatures drop, some people notice more than just a seasonal shift—they notice a change in their mood. Seasonal Affective Disorder, commonly called SAD, is a type of depression that tends to appear during the fall and winter months when sunlight is limited. Many people find their symptoms improve as spring and longer daylight hours return.
Recognizing the Signs
SAD can affect people in different ways, but some common symptoms include:
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Persistent sadness or low mood
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Decreased energy and motivation
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Loss of interest in activities you usually enjoy
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Changes in sleep or appetite
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Difficulty concentrating
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Social withdrawal
Some individuals may sleep more than usual, crave carbohydrates, or feel generally sluggish during these months.
Why It Happens
Research suggests that SAD is connected to reduced exposure to natural sunlight. Less sunlight can disrupt your body’s internal clock and affect brain chemicals like serotonin, which influences mood, and melatonin, which regulates sleep. These shifts can leave you feeling tired, unmotivated, or down during the darker months.
Who Is Affected
While anyone can experience SAD, it’s more commonly reported in:
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Women
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Younger adults
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People living farther from the equator
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Individuals with a history of depression or bipolar disorder
Getting a Diagnosis
If you notice seasonal changes in your mood, a healthcare provider can help determine whether it’s SAD or another condition. Diagnosis usually involves a physical exam, mental health screening, and reviewing patterns of mood changes over multiple seasons.
Treatment and Support Options
The good news is that SAD is treatable. Approaches can include:
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Light therapy: Special lamps that simulate natural sunlight
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Medication: Antidepressants prescribed by a healthcare provider
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Therapy: Cognitive-behavioral therapy (CBT) can help manage negative thought patterns
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Lifestyle strategies: Regular exercise, spending time outdoors, and maintaining healthy sleep habits
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Vitamin D supplements: If your levels are low, supplements may help
Seeking Help
If you think you may be experiencing SAD, reach out to your primary care provider or a mental health professional. And if you ever feel hopeless or are in crisis, call or text 988, the Suicide and Crisis Lifeline, available 24/7 and free of charge.
As we navigate the shorter, darker days of the year, it’s important to prioritize self-care and support one another. Sometimes, a little extra light—whether natural or artificial—can make a big difference in your mood and wellbeing.