There’s something magical about the changing of the seasons—the crisp autumn air, cozy winter nights, steaming mugs of hot chocolate, and any excuse for me to light another candle! But for some, as the days grow shorter and the nights longer, there’s a noticeable shift in mood, energy, and outlook. If the darker days seem to cast a shadow over your mental health, it could be more than just the "winter blues." You may be dealing with a form of depression known as Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that aligns with the calendar—typically appearing during the fall and winter months when there's less natural sunlight. Less sun means less vitamin D, one of the primary vitamins responsible for mood. It's not just feeling a bit down; SAD is a recognized mental health condition that can significantly impact daily life and relationships [1]. It’s like your mood is tied to the sun, and when the sun goes away, it takes your energy and joy along with it.
Signs and Symptoms of SAD
So, how do you know if it’s SAD and not just a case of hibernation vibes? The symptoms of SAD often creep in slowly and become more intense as the season progresses [2]:
- Persistent low mood
- Loss of interest in activities once enjoyed
- Fatigue and low energy
- Changes in sleep patterns, often oversleeping
- Difficulty concentrating
- Changes in appetite, particularly craving carbohydrates
- Gaining weight without really trying
- Avoiding social interactions
Sound familiar? If so, it’s worth taking these feelings seriously.
When to See a Doctor
If your mood takes a nosedive every fall, and it’s affecting your work, relationships, or ability to function, it’s time to talk to someone. A healthcare provider can help you figure out whether it’s SAD or something else and guide you toward the right treatment plan. Don’t wait until spring for things to magically improve—taking action now can make all the difference.
Who Develops SAD? Risk Factors
While SAD can affect anyone, certain factors can make it more likely:
- Living far from the equator (means longer, darker winters)
- A family history of depression or other mood disorders
- Personal history of depression or bipolar disorder
- Being female (women are diagnosed with SAD more often than men)
- Younger age (SAD tends to show up more in adults under 30)
What Causes SAD?
The exact cause of SAD isn't fully understood, but several factors are believed to play a role [3]:
-
Your Body Clock is Out of Whack
Less sunlight can disrupt your body’s internal clock (your circadian rhythm), making you feel out of sync and leading to feelings of depression -
Drop in serotonin levels
Sunlight boosts serotonin, the “feel-good” brain chemical. Without it, your mood can take a hit. -
Changes in melatonin levels
The change in seasons can throw off your melatonin production, which impacts your sleep and mood.
How is SAD Treated?
The good news? There are plenty of ways to manage SAD and feel more like yourself again. Treatment for SAD typically involves a combination of approaches [4]:
- Vitamin D (and it’s free): Sunlight is a major source of vitamin D, and less exposure can lead to deficiencies. Get 8-10 minutes of direct sun exposure at noon to produce the recommended amount of vitamin D naturally.
- Light Therapy: Sitting in front of a specially designed light box for 20-30 minutes a day can mimic natural sunlight and give your mood a much-needed lift.
- Talk Therapy: Cognitive Behavioral Therapy (CBT) helps you navigate negative thought patterns and cope with the season’s challenges.
- Medication: Antidepressants can be effective, especially if SAD hits you hard every year. Talk to your doctor about whether this is a good option for you.
Can SAD be Prevented?
While you can’t control the weather, you can take steps to minimize SAD’s impact:
- Maintain a regular sleep schedule
- Exercise regularly – it’s like a natural antidepressant for the brain
- Spend time outdoors, even on cloudy days (for some vitamin D)
- Practice stress management techniques
- Stay connected with family and friends. Isolation can make SAD worse
- Consider starting treatment before symptoms typically begin each year
My Experience with SAD
Meme by Thunder Dungeon (2024)
I have honestly always been a fan of winter. Growing up on an island, I didn't really experience a true winter, not like the movies. We’d boogie board down the snow in Mauna Kea, but I’d never been able to snowboard or ski – which is why I always loved the Disney film Johnny Tsunami.
My first year at university, I finally experienced it for myself—snow, freezing temperatures, and all. I still remember that morning like it was yesterday: I was running late to class, completely oblivious to the fact it had snowed overnight. I sprinted out the door in basketball shorts and flip-flops. My classmates were equal parts shocked and amused, and I was…well, cold.
For years, I thought of winter as this cozy, picturesque time of year filled with freshly fallen snow and crisp air that made everything feel alive, and oddly quiet. But what I didn’t realize was that each winter was quietly making my depression worse. Less sunlight, no vitamin D supplements, and an overwhelming schedule that kept me indoors most of the time all added up. I wasn’t getting enough interaction with others, let alone the exposure to daylight my body and mind so desperately needed.
Looking back, I can see how easy it was to write off what I was feeling as just "winter blues." But if you already deal with depression and notice it worsening during the colder months, it’s worth taking a closer look. Sometimes, just adding a bit of sunlight to your day—whether it’s stepping outside or trying light therapy—can make a difference. And if it doesn’t, that’s your cue to seek professional support. There’s no shame in asking for help, especially when the seasons seem to take an extra toll on your mental health.
Because while winter can be beautiful, your well-being is what truly deserves to shine.
FAQ: Additional Insights on Seasonal Affective Disorder
Q: What is the best treatment for seasonal affective disorder?
A: The most effective treatment often combines light therapy, psychotherapy (particularly CBT), and in some cases, medication. The best approach varies by individual and should be determined with a healthcare provider.
Q: What are 5 symptoms of seasonal affective disorder?
A: Five key symptoms are: persistent low mood, loss of interest in activities, fatigue, changes in sleep patterns, and difficulty concentrating.
Q: What is the cause of SAD?
A: SAD is believed to be caused by a combination of factors including disrupted circadian rhythms, decreased serotonin levels, and changes in melatonin production due to reduced sunlight exposure.
Q: How to kick seasonal depression?
A: Strategies include light therapy, regular exercise, maintaining a healthy diet, staying socially connected, and seeking professional help if symptoms persist.
Q: Does vitamin D help seasonal depression?
A: While research is ongoing, some studies suggest vitamin D supplementation may help alleviate SAD symptoms, especially in individuals with vitamin D deficiency.
Q: How long does SAD last?
A: SAD typically lasts throughout the fall and winter months, with symptoms usually improving in spring and summer. However, the duration can vary by individual.
Seasonal Affective Disorder isn’t something you should just tough out or ignore. It’s a reminder of how deeply our bodies and minds are connected to the world around us—and how much care we deserve when things feel off.
If you think you might be experiencing SAD, don’t hesitate to seek support. With the right tools, you can navigate the darker months and find joy and light in the everyday moments. After all, even the longest winters eventually give way to spring.
References
[1] Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564. https://doi.org/10.1155/2015/178564
[2] Medical News Today. (2019, August 12). Seasonal affective disorder (SAD): Symptoms, causes, and treatment. https://www.medicalnewstoday.com/articles/10306
[3] Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: an overview and update. Psychiatry (Edgmont (Pa. : Township)), 2(1), 20–26. https://pmc.ncbi.nlm.nih.gov/articles/PMC3004726/
[4] Praschak-Rieder, N., & Willeit, M. (2003). Treatment of seasonal affective disorders. Dialogues in clinical neuroscience, 5(4), 389–398. https://doi.org/10.31887/DCNS.2003.5.4/npraschakrieder