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Coping with the Winter Blues: Understanding Seasonal Affective Disorder (SAD)

Erin Bratsky
November 2024

As the days get shorter, many of us feel our moods dip along with the temperatures. For some, though, it’s more than a seasonal mood shift—enter Seasonal Affective Disorder, or ironically enough, “SAD.” You’ve got to admit, the name’s a little on the nose! SAD is a type of depression that comes with the changing seasons, often arriving right around late fall, just when all the pumpkin-spice buzz wears off and it’s too cold to spend time outside without six layers.

If you’re wondering why you’re ready to curl up in a blanket burrito until spring, you’re not alone. Here’s a look at what SAD is, why it happens, and how we can get through these long winter months without turning into full-time hibernators.

So, What Exactly is SAD?

Seasonal Affective Disorder is a form of depression that follows a predictable rhythm, usually tied to the fall and winter months. It’s different from the winter blues or “blah” feeling that hits when it’s dark at 5 p.m. For people with SAD, winter can bring intense symptoms that interfere with daily life. SAD goes beyond just a winter slump—it can make even simple tasks feel draining. Common symptoms include:

  • Persistent sadness or a low mood that just won’t budge
  • Fatigue and low energy, even after a full night’s sleep (and maybe a nap, too)
  • Oversleeping and struggling to wake up (aka the “just five more minutes” syndrome)
  • Loss of interest in activities that usually bring you joy
  • Cravings for carbs (so that sudden obsession with pasta might not be entirely your fault)

Though it’s most common in winter, some people experience a rare form called “summer depression,” which kicks in during the hotter months. While summer SAD is real, winter is where SAD really makes its gloomy debut.

Why Do We Experience SAD?

The theory is that when we’re exposed to less sunlight, our body’s natural rhythms get thrown off. Reduced sunlight can lower our serotonin (a feel-good brain chemical) and mess with melatonin levels, which is why winter can feel like a blurry mix of fatigue, cravings, and grouchiness. The days are short, the weather keeps us inside, and if you’re a night owl, you may not even see daylight on weekdays.

How Common is SAD?

SAD affects about 5% of adults in the U.S., with a slightly higher rate among women. A milder version, often called the “winter blues,” hits around 10-20% of people. Those with SAD often start noticing symptoms in young adulthood, so if you’re in your 20s or 30s and feel like you’ve been zapped of energy every winter, it’s not all in your head.

Ways to Lighten the Winter Mood

But don’t worry—SAD is manageable! Here are some strategies that can help keep your mood steady through the season:

1. Light Therapy: Get Yourself a Happy Light

This sounds high-tech, but it’s really just sitting in front of a lightbox that mimics natural sunlight. You’ll want to use it for about 20-30 minutes in the morning, and yes, it’s the kind of therapy where Netflix is allowed. The added light can help stabilize serotonin and melatonin levels, and for many people, it’s a game-changer for winter. Just make sure to check with a healthcare provider before starting, as the timing and intensity of the light can make a difference.

2. Talk Therapy: A Little Perspective Never Hurts

Talking to a therapist during winter can help you work through negative thoughts and keep you connected to healthy routines, even when everything outside screams “hibernate.” Therapy can be effective, giving you strategies to reframe thinking patterns and build resilience through the season.

3. Medication: Another Option

In some cases, medication can help lift the fog. Antidepressants, such as SSRIs, work by boosting serotonin levels and can be a good option for managing SAD. If this sounds like it might help, reach out to a healthcare provider to discuss whether it’s a fit for you.

4. Simple Lifestyle Adjustments: Small Things Matter

Try to get outside during daylight hours when you can, even on the cloudiest days—sunlight, in any form, helps. If the weather’s keeping you in, try moving your body indoors with stretching or light exercise. Physical activity releases endorphins, nature’s mood booster. And yes, there are days when even putting on socks feels like a victory, so take things one step at a time.

There is hope

Winter can be tough, especially if you’re dealing with SAD, but you don’t have to face it alone. There’s a lot of support out there—from light therapy to therapists who understand what you’re going through. This season, let’s remember to show up for ourselves and each other with a little extra care, whether that’s a walk outside, a few minutes of quiet with a cup of tea, or just reaching out when the season starts to feel heavy.

If you’re struggling with SAD, reach out to a friend, a loved one, or a mental health professional. Everyone deserves to feel supported, and we’re all in this together—until the flowers bloom and the sun feels like a friend again.