Seasonal Affective Disorder (SAD) is a form of depression tied to seasonal changes, and it can significantly impact daily life.
As the days grow shorter and the temperatures drop, many people experience changes in mood and energy levels. While feeling a little sluggish during the colder months is common, for some, it goes much deeper.
As therapists, we want to shed light on this condition, how it differs from other mood challenges, and how therapy can help.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that typically occurs during the fall and winter months when daylight hours are reduced. It’s not just “winter blues” or a dislike of cold weather—it’s a legitimate mental health condition that affects mood, energy levels, and overall functioning (Cleveland Clinic, 2025).
Seasonal Affective Disorder vs. Generalized Depression
While both SAD and generalized depression share symptoms like persistent sadness, fatigue, and changes in sleep or appetite, there’s a key difference: timing. SAD is seasonal, usually beginning in late fall or early winter and resolving by spring. In contrast, generalized depression can occur at any time of the year and is not linked to seasonal changes.
Seasonal Affective Disorder vs. Winter Blues
The term “winter blues” is often used to describe a temporary dip in mood during the colder months. While common, winter blues are typically mild and short-lived.
SAD, on the other hand, is more severe and can disrupt daily life, making it hard to work, maintain relationships, or enjoy activities.
Winter blues also tend to be caused by external stressors such as overwhelm around the holiday season or a traumatic event, whereas seasonal affective disorder is biological, typically caused by less sunlight, shorter days, melatonin, or a chemical change in the brain.
>For more info on getting therapy during the winter months, check out our recent blog post, “Why Is the New Year a Great Time to Start Therapy?”<<
Seasonal Affective Disorder Symptoms
People with SAD often describe feeling:
- Exhausted: Despite getting enough sleep, they wake up tired and struggle to get through the day. This fatigue can feel like a heavy weight, making even simple tasks feel monumental.
- Hopeless or sad: Persistent feelings of sadness or emptiness linger, making it hard to find joy. They might feel disconnected from things they once loved or like they’re simply going through the motions.
- Unmotivated: Tasks that were once easy, like cooking or answering emails, feel overwhelming. Even getting out of bed can feel like a daunting challenge.
- Irritable or withdrawn: Relationships may suffer as irritability or a desire to isolate grows. People with SAD often feel misunderstood or too drained to explain their mood to others.
- Craving carbs: Increased appetite, particularly for comfort foods, leads to weight gain. This can contribute to feelings of guilt or frustration, compounding the emotional toll.
- Unable to focus: Difficulty concentrating makes work or school challenging. It can feel like their brain is in a fog, slowing their ability to process information or complete tasks.
These symptoms can significantly impact daily life, making it important to recognize them and seek support early.
How to Help Someone with Seasonal Affective Disorder
If someone you know is experiencing SAD, here are ways you can support them:
- Listen: Offer a judgment-free space for them to share how they feel.
- Encourage Professional Help: Gently suggest therapy as a way to manage symptoms.
- Promote Healthy Habits: Encourage regular exercise, healthy eating, and consistent sleep schedules.
- Be Patient: Understand that they’re not just “being lazy” or “moody”—their symptoms are real and valid.
Seasonal Affective Disorder Treatments
Treatment for SAD often includes a combination of:
- Light Therapy: Using a lightbox to simulate natural sunlight can help regulate mood.
- Medication: Antidepressants may be prescribed for more severe cases.
- Lifestyle Changes: Regular exercise, a balanced diet, and exposure to natural light can alleviate symptoms.
- Therapy: Talking to a therapist can provide strategies for coping with SAD.
Some studies have linked low levels of Vitamin D to seasonal mood changes and there is still ongoing research to determine if supplements such as Vitamin D, Vitamin B12, melatonin, and St. John’s wort are effective treatment options.
Therapy for Seasonal Affective Disorder
Therapy plays a crucial role in managing SAD. As therapists, we often use Cognitive Behavioral Therapy (CBT) to help clients identify and reframe negative thought patterns. Together, we work on building routines, setting achievable goals, and finding ways to bring joy into their daily lives—even in the darkest months.
If you’re feeling the weight of seasonal changes, know that you’re not alone. SAD is treatable, and therapy can be a powerful tool to help you navigate this challenging time. Reach out today to take the first step toward a brighter tomorrow.
Interested in learning more about therapy for Seasonal Affective Disorder? Contact us to schedule a consultation and start your journey to feeling better.