As the days grow shorter and temperatures drop, many people notice shifts in their mood and energy. For some, these changes go beyond a seasonal adjustment and develop into Seasonal Affective Disorder (SAD), also known as seasonal depression.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, often beginning in the fall and lasting through winter. It shares many symptoms with major depression, such as low energy, loss of interest in activities, and persistent sadness. However, the main difference is that SAD occurs during the same time each year.

Symptoms of Seasonal Depression:

• Low energy – Feeling tired despite getting enough rest.

• Changes in sleep patterns – Sleeping too much or struggling to wake up.

• Difficulty concentrating – Trouble focusing on daily tasks.

• Changes in appetite – Craving high-carb foods and possible weight gain.

• Social withdrawal – Avoiding friends and family.

• Loss of interest – Reduced enjoyment in hobbies and activities.

• Feelings of hopelessness – Persistent sadness and a lack of motivation.

What Causes Seasonal Affective Disorder (SAD)?

Reduced sunlight 

Since there is less daylight in winter, the body’s internal clock may become disrupted, leading to mood changes and overall well-being.

Changes in serotonin levels

When sunlight exposure decreases, serotonin levels may drop, affecting feelings of happiness and well-being due to less sunlight.

Melatonin

Longer nights may cause the body to produce more melatonin, making people feel sluggish and tired.

How to Cope with Seasonal Depression?

While seasonal depression can be challenging, several strategies can help manage symptoms and improve mood during the winter months.

1. Light Therapy

For instance, using a light box that mimics natural sunlight for 20–30 minutes a day can improve mood and energy. Studies suggest that light therapy can be an effective treatment for SAD.

2. Stay Active

Physical activity releases endorphins, which help boost mood and reduce stress. For example, even a short daily walk outside can be beneficial. Additionally, research highlights that exercise is a natural mood enhancer.

3. Stay Connected

Social isolation can make SAD worse. Even though you may not feel like socializing, try to maintain regular contact with family and friends. Furthermore, being around loved ones and engaging in activities you enjoy can boost your mood.

4. Maintain a Routine

Keeping a routine can help stabilize your mood and energy levels. Set consistent wake-up times, meal schedules, and bedtime routines to keep your body’s internal clock on track. In fact, a structured daily routine is key to managing SAD symptoms.

5. Get Outdoors When Possible

If you can, try to get outside during the daylight hours, even when the weather is cold. Natural sunlight, even in small doses, can help alleviate symptoms of SAD. If it’s too cold to spend time outside, sit near windows or open blinds to maximize sunlight exposure indoors. 

Book an Appointment Today!

If your symptoms of seasonal depression are severe or persistent, it may be time to speak to a mental health professional. Finally, therapy including Cognitive Behavioral Therapy (CBT), is an effective treatment for SAD. In some cases, medication may be prescribed to help regulate mood and improve well-being

If you or someone you know is struggling with SAD, don’t hesitate to seek help. Remember, mental health matters year-round! Book an appointment at RP Psychotherapy to get personalized support and guidance in overcoming seasonal depression.