Lauren Hartford, LCPC, ALMFT, NCC
As the days grow shorter and sunlight becomes scarce, many of us start to feel a little off. It’s
common to experience a dip in mood during the colder months, but for some, these feelings go
beyond a seasonal slump and may signal a more serious condition known as Seasonal
Affective Disorder (SAD).
What Is SAD?
SAD is a type of depression that typically occurs during the fall and winter months when daylight
hours are reduced. It can affect your mood, energy levels, sleep, and appetite, and it can
interfere with your ability to function in daily life. In most cases, SAD symptoms can start in the
late fall or early winter.
SAD should not be confused with “holiday blues”—feelings of sadness or anxiety brought on by
stress at certain times of the year. The depression associated with SAD is related to changes in
daylight hours, not the calendar, so stresses associated with the holidays or predictable
seasonal changes in work or school schedules, family visits, and so forth are not the same as
SAD.
Recognizing the Signs
The first step in managing SAD is understanding the severity of your symptoms. These
symptoms may last about 4−5 months out of the year. The signs and symptoms of SAD include
those associated with depression, but not every person with SAD experiences all of the
symptoms listed below.
Symptoms of Depression:
● Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2
weeks
● Feelings of hopelessness or pessimism
● Feelings of irritability, frustration, or restlessness
● Feelings of guilt, worthlessness, or helplessness
● Loss of interest or pleasure in hobbies and activities
● Decreased energy, fatigue, or feeling slowed down
● Difficulty concentrating, remembering, or making decisions
● Changes in sleep or appetite, or unplanned weight changes
● Physical aches or pains, headaches, cramps, or digestive problems that do not have a
clear physical cause and do not go away with treatment
● Thoughts of death, suicide, or suicide attempts
Mild Symptoms of SAD (lasting less than 2 weeks):
● Feeling down but still managing daily responsibilities
● Trouble sleeping
● Low energy, but still able to work, study, or complete household responsibilities
Self-care Strategies to Use:
● Spend time outdoors in natural sunlight
● Engage in activities you enjoy
● Connect with family and friends
● Eat nutritious foods and limit sugary treats
● Move your body in healthy and accessible ways (walks, exercise, stretching)
If these steps don’t help or your symptoms worsen, it may be time to seek professional support.
More Severe Symptoms of SAD (lasting more than 2 weeks):
● Withdrawing from social activities (feeling like “hibernating”)
● Oversleeping
● Overeating and weight gain
● Craving sugary foods like cakes and candy
● Other symptoms of depression present and persistent
Treatment Options Include:
● Light Therapy: Using a special lamp that mimics natural sunlight
● Psychotherapy: Talking with a mental health professional for support
● Medications: Meet with your Primary Care Provider to discuss your options.
Antidepressants may be prescribed
● Vitamin D & Other Supplements: Talk to your doctor about the potential benefits and
risks to supplements that may help combat SAD symptoms
When to Get Help
Not every person with SAD experiences all symptoms listed. To learn more about signs and
symptoms of depression, visit www.nimh.nih.gov/health/topics/depression. If your symptoms
persist or interfere with your daily life, don’t hesitate to reach out to a healthcare provider. For
resources and help finding treatment, visit www.nimh.nih.gov/findhelp.
If you or someone you know is in immediate distress or thinking about self-harm, call or text the
988 Suicide & Crisis Lifeline or chat at 988lifeline.org. In life-threatening situations, call 911.