When the days get shorter and the temperatures drop, many people notice a shift in their mood. Maybe you feel tired more often, crave comfort foods, or just can’t seem to shake the sadness that settles in during the winter months. While some call it the “winter blues,” for others, these feelings are part of something more serious: Seasonal Affective Disorder (SAD).

If you’ve ever felt like your energy, motivation, and joy vanish with the sunlight, you’re not alone. The good news is there are proven ways to manage these symptoms and thrive—even during the darkest months. Let’s dive into what SAD is, how to recognize it, and the best coping strategies to banish the blues.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of mood disorder linked to the changing seasons. It’s more than just feeling a little down—it’s recognized as a subtype of major depressive disorder.

People with SAD usually start feeling symptoms in the late fall and winter, when there’s less daylight. Typical signs include:

• Fatigue and low energy

• Oversleeping (hypersomnia) or insomnia

• Changes in appetite, often craving carbohydrates

• Weight gain or, for some, weight loss

• Irritability, sadness, or loss of pleasure in activities

• Trouble with attention, concentration, and problem-solving

• Lowered libido and social withdrawal

While SAD mostly appears in the colder months, some people experience a summer pattern, which can cause insomnia, weight loss, anxiety, and irritability.

SAD can overlap with other mental health conditions like bipolar disorder, anxiety disorder, and ADHD. Recognizing the signs early is key to getting help.

Why does Seasonal Affective Disorder happen?

The exact cause of SAD is still being studied in the world of psychiatry and psychology, but several factors are linked to it:

Circadian rhythm disruption

Your brain has an internal clock that uses sunlight to stay on track. When winter brings darker days, this rhythm can shift, making it harder to fall asleep, wake up energized, and keep a steady mood.

Serotonin and melatonin levels

In the winter, your brain makes less serotonin—the chemical that helps you feel good. At the same time, it produces more melatonin, which makes you sleepy. The mix can leave you feeling low, tired, and unmotivated.

Vitamin D deficiency

Shorter days mean less exposure to sunlight, which reduces vitamin D levels. This deficiency is linked to depression, fatigue, and weakened immune function.

Genetics and risk factors

Research shows SAD has several risk factors. Genetics can play a role, and women are diagnosed more often than men. Geography matters too—living far from the equator increases risk because of longer, darker winters.

How do you know if you have Seasonal Affective Disorder?

It’s normal to feel a little low on a dark winter day, but if your mood, behavior, and energy changes interfere with daily life, it may be SAD. Look for these signs:

• Struggling to get out of bed

• Losing interest in things you usually enjoy

• Extreme fatigue even with enough sleep

• Feelings of hopelessness or worthlessness

• Thoughts of self-harm or suicide

The National Institute for Mental Health also links strong cravings for sugar and carbohydrates to Seasonal Affective Disorder. If symptoms last more than two weeks or keep returning each winter, it’s time to reach out to a mental health professional. Severe cases of SAD can involve major depressive episodes, and professional care can make a big difference.

What are some coping strategies for SAD?

The good news: SAD is treatable. Here’s a toolkit of coping strategies that research supports.

Light Therapy

Light therapy is often the first-line treatment for SAD. It involves sitting near a lightbox or SAD lamp that mimics natural sunlight. Light therapy helps reset your circadian rhythm, improve serotonin levels, and reduce fatigue.

Safety note: Always buy a lamp designed for SAD. Not all LED or sun lamps are safe. Look for products reviewed by the Food and Drug Administration (FDA), and talk to a healthcare provider if you have eye or skin conditions.

Vitamin D and nutrition

Low vitamin D levels are common in winter. Supplementing with vitamin D or using a vitamin D lamp can help. Pair this with a healthy diet that includes:

• Lean protein for energy

• Complex carbohydrates to avoid sugar crashes

• Omega-3 fatty acids (found in fish, flax, and walnuts) to support brain health

A balanced diet not only improves mood but also helps with weight management and inflammation.

Exercise and physical activity

Exercise is a powerful antidepressant. Regular activity boosts serotonin, dopamine, and endorphins, all of which improve mood.

• Aim for at least 30 minutes of movement most days.

• Try activities you enjoy: walking, yoga, dancing, or even shoveling snow counts.

• Exercise improves sleep, reduces stress hormones, and helps regulate weight.

Mental health support

Talking with a therapist can be life-changing. Cognitive-behavioral therapy (CBT) for SAD is highly effective. It teaches coping strategies like:

• Relaxation techniques (progressive muscle relaxation, breathing exercises)

• Meditation and mindfulness to reduce psychological stress

• Building emotional intelligence and psychological resilience

• Practicing positive psychology through gratitude and optimism

For some, antidepressant medication may be recommended. These should only be used under the care of a psychiatrist or healthcare provider.

How to create a supportive environment for mental health

Your environment plays a huge role in your mental health during the winter. Small changes can make a big difference:

• Add warm lights, cozy blankets, and bright colors to your space.

• Use houseplants to bring life and fresh air indoors.

• Stay socially connected—invite friends over, join a club, or connect through support groups.

• Practice relaxation skills like meditation to keep a balanced outlook.

The goal is to create a home that feels comforting and safe.

Which disorders does SAD commonly co-occur with?

Sometimes SAD doesn’t show up alone. It may overlap with:

• Bipolar disorder: Watch for mania or hypomania in spring and summer.

• ADHD: Symptoms like poor concentration or attention problems can worsen in winter.

• Anxiety disorders: SAD can heighten stress, worry, and panic attacks.

• Eating disorders or weight changes due to appetite shifts.

In these cases, treatment may involve more than just light therapy. Options include medication or therapy. A health professional can guide the right approach.

When to seek professional help

If you notice severe distress, constant fatigue, or thoughts of suicide, it’s crucial to seek help right away. Call the Suicide and Crisis Lifeline (988) in the U.S. or reach out to your local emergency number.

Professional help is especially important if you experience:

• Major depressive episodes

• Worsening of another mental illness

• Inability to function at work, school, or in relationships

Remember: getting support is a sign of strength, not weakness.

Pacific Health Group is here for support

At Pacific Health Group, we know that SAD can feel overwhelming. But you don’t have to face it alone. We provide:

• Individual therapy to help you develop coping skills and manage symptoms

• Family therapy to improve communication and support at home

• Couples counseling to strengthen relationships strained by depression

• Telehealth appointments for accessible care wherever you are

Our team of mental health professionals offers compassionate, trauma-informed care. Whether you’re experiencing SAD for the first time or struggling with long-term mental health conditions, we’re here to guide you toward healing. Call us at 1-877-811-1217 or visit www.mypacifichealth.com for more information.