Understanding Seasonal Affective Disorder (SAD)

As the days get shorter and the temperatures drop, many people notice a shift in their mood. Feeling a little slower or craving more rest is common,

but for some, the change in seasons brings a deeper sadness or loss of energy known as Seasonal Affective Disorder (SAD). Understanding why this happens can help you recognize symptoms early and take steps to feel better.

What Is Seasonal Affective Disorder?

SAD is a form of depression that follows a seasonal pattern, most commonly appearing in late fall or winter. It’s linked to changes in daylight, which can disrupt our internal clock and lower serotonin—one of the brain chemicals that supports mood.

Common Signs of SAD

Symptoms can vary, but many people experience:

• Low mood or sadness

• Fatigue or oversleeping

• Loss of interest in activities

• Changes in appetite (especially craving carbs)

• Difficulty concentrating

• Irritability or increased stress

These symptoms often improve as spring approaches, but support is available long before then.

Simple Strategies to Manage Symptoms

• Increase Natural LightSpend time outdoors in the morning, open blinds, or sit by bright windows. Even small increases in natural light can help.

• Try Light TherapyA light therapy box mimics sunlight and can improve mood when used consistently. Many people notice benefits within 1–2 weeks.

• Stay ActiveMovement boosts energy and mood—especially when done outdoors, even briefly.

• Maintain a RoutineConsistent sleep, meals, and daily structure help regulate your internal rhythm.

• Talk to SomeoneTherapy can help you understand the emotional impact of seasonal changes and create a plan for managing symptoms. Medication may also be helpful for some.

Final Thoughts

Seasonal Affective Disorder is real, and you don’t have to wait for spring to feel better. With early recognition and the right support, you can reduce the effects of seasonal depression and stay connected to the things that matter.