When the days grow shorter and the air turns cooler, many people notice a shift in mood and energy. For some, this is more than just the “winter blues.” It may be seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern and most often appears during the fall and winter months.
At Cantera Psychiatry, we understand how challenging Seasonal Affective Disorder (SAD) can be. We believe that knowledge is the first step toward care, so let’s take a closer look at what SAD is and explore strategies to cope and prevent its impact.
What Is Seasonal Affective Disorder?
SAD is a subtype of major depressive disorder that occurs in a predictable seasonal pattern. While it is most common in late fall and winter, a less frequent form occurs during the spring and summer. Unlike a temporary dip in mood, SAD symptoms typically last for several months and can significantly affect daily life.
According to the American Medical Association’s What Doctors Wish Patients Knew™ series, about 5% of U.S. adults experience some version of SAD each year, and up to 20% report milder seasonal mood changes that don’t meet the full criteria for the disorder.
What Causes SAD?
Researchers are still learning about the exact causes of SAD, but several factors play a role:
- Reduced sunlight exposure: Shorter days can disrupt your body’s internal clock (circadian rhythm), which regulates sleep, mood, and hormones.
- Serotonin changes: Less sunlight may lower serotonin levels, a brain chemical tied to mood regulation.
- Melatonin imbalance: Darker days can trigger excess melatonin, a sleep-related hormone, leading to sluggishness and oversleeping.
- Vitamin D deficiency: Limited sunlight also means less vitamin D, which supports serotonin activity.
Common Symptoms
SAD shares many symptoms with depression, but it also has some season-specific features.
Winter-pattern SAD may include:
- Persistent sadness or hopelessness
- Low energy or fatigue
- Oversleeping and difficulty waking up
- Increased appetite, often with cravings for carbs
- Social withdrawal, feeling like you’re “hibernating”
- Difficulty concentrating or making decisions
Summer-pattern SAD (less common) may include:
- Insomnia and poor sleep
- Decreased appetite and possible weight loss
- Restlessness or anxiety
- Irritability or, in rare cases, aggressive behavior
How SAD Is Treated
The good news is that SAD is highly treatable. A healthcare professional can help determine the best plan, which may include:
- Light therapy: Using a specialized light box in the morning to mimic natural sunlight.
- Psychotherapy (CBT-SAD): A structured form of talk therapy that helps shift negative thought patterns and encourages healthy activities.
- Medication: Antidepressants such as SSRIs may be prescribed when symptoms are moderate to severe.
- Vitamin D: Supplements may be beneficial, especially if you have a deficiency.
If you’re curious about a holistic way to manage symptoms related to SAD, check out our blog on Reiki for Seasonal Transitions.
Coping and Prevention Strategies
Even small daily changes can make a difference in managing SAD symptoms. For example, you can try to:
- Spend time outdoors during daylight hours.
- Keep a consistent sleep schedule.
- Exercise regularly, ideally outside.
- Maintain a balanced diet to support energy levels.
- Stay connected with loved ones, even when you feel like isolating.
- Plan ahead: If you know symptoms return every fall, start coping strategies early.
When to Seek Help
If you notice persistent mood changes or loss of interest in activities during seasonal shifts, it may be time to talk with a professional. Early support can prevent symptoms from worsening and help you feel more like yourself again.
And if you or someone you know is struggling with thoughts of self-harm, call or text 988 to connect with the Suicide and Crisis Lifeline right away.
The Takeaway
Seasonal affective disorder is more common than many people realize, and it’s not something you have to push through alone. With treatment and coping strategies, most people find significant relief. At Cantera Psychiatry, we’re here to help you navigate seasonal changes with confidence and care. If you’re experiencing symptoms of SAD, reach out today to start getting the support you need.
