As the leaves fall and the days get shorter, many of us notice changes in our mood and energy. Maybe you start sleeping more, feel less motivated, or crave more comfort foods. It might feel like just a case of the “winter blues” — but for some people, it’s actually a real and diagnosable condition called Seasonal Affective Disorder, or SAD.
The good news? You don’t have to just live with it every year.
What Is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that follows a seasonal pattern. Most commonly, it starts in the fall, worsens in winter, and then improves in the spring or summer.
People with SAD often experience:
- Low mood or sadness most days
- Feeling tired or sluggish all the time
- Sleeping more than usual
- Craving carbs or gaining weight
- Trouble concentrating
- Withdrawing from friends or activities
- Feeling hopeless or not enjoying things you used to
You might feel like you’re just not yourself — but only during certain months of the year.
Is It Just “Winter Blues” or Something More?
It’s common to feel a little off during the darker months, but SAD is more than just feeling tired or grumpy. It’s:
- Recurring: It happens around the same time every year.
- Disruptive: It affects your daily life, relationships, work, or school.
- Recognizable: Symptoms go away when the seasons change — usually in spring.
If this sounds familiar, it may be time to take your seasonal symptoms seriously. SAD is a real medical condition — not something to brush off or try to “tough out.”
How Common Is SAD?
- Around 5% of U.S. adults experience full Seasonal Affective Disorder every year.
- As many as 10–20% may have a milder version called “subsyndromal SAD” (seasonal mood changes that don’t meet full criteria for depression but still impact daily life).
- SAD is more common in women and in people who live farther from the equator (where there’s less daylight in winter).
🧠 Recent research (2022–2025) has confirmed that seasonal changes in light exposure, sleep, and daily routine all play a big role in SAD. Scientists believe it’s tied to how light affects our brain’s regulation of mood and sleep cycles.
What Causes SAD?
While the exact cause isn’t fully known, experts believe it’s related to:
- Less sunlight in fall and winter, which can throw off your internal body clock
- Changes in your sleep-wake rhythm (circadian rhythm)
- Drops in serotonin, a brain chemical that affects mood
- Disruption in melatonin, a hormone that helps with sleep
Your body and brain are sensitive to light — so when daylight fades earlier in the day, it can have a real impact.
Good News: SAD is Treatable
If you think you have SAD, there are effective treatment options that can help you feel better. You don’t have to just wait for spring to feel like yourself again.
1. Light Therapy
This is one of the most popular and proven treatments. It involves sitting near a special light box each morning to mimic sunlight.
- It’s safe and easy to use (under a doctor’s guidance).
- Most people start to feel better after 1–2 weeks.
- A 2024 study confirmed that bright light therapy is especially effective when started early in the season.
2. Talk Therapy (CBT)
Cognitive Behavioral Therapy for SAD (CBT-SAD) helps you:
- Change negative thoughts related to winter
- Build healthy routines
- Stay active and engaged even when motivation drops
Studies show that CBT can help you feel better now and may even prevent symptoms from returning next year.
3. Antidepressants
For some people, medication can be a helpful part of treatment — especially if symptoms are more severe.
- Your doctor might recommend starting medication in the fall, before symptoms hit hard.
- One medication, bupropion XL, has even been FDA-approved to prevent SAD.
4. Healthy Habits & Lifestyle Changes
Even small changes can make a big difference:
- Get sunlight every day (even if it’s cloudy)
- Exercise regularly to boost energy and mood
- Stick to a sleep schedule
- Eat a balanced diet and watch for cravings
- Make time for fun or social activities — even if you don’t feel like it at first
🏃 Regular movement, daylight, and routine can help fight back against winter fatigue and sadness.
What to Do When You Feel It Coming On
If you’ve had SAD before, you might already know the signs. Here’s a quick list to help you stay ahead of it:
✅ Start using a light therapy box in the morning
✅ Wake up and go to bed at the same time every day
✅ Spend time outside during daylight — even just a short walk
✅ Exercise regularly (even low-impact movement counts!)
✅ Schedule fun or social plans so you don’t withdraw
✅ Talk to your doctor or a mental health provider early — don’t wait until it gets bad
Don’t Go Through Another Season Feeling Miserable
If you’ve noticed a pattern — you start feeling low every fall and don’t feel like yourself until spring — you’re not alone. And you don’t have to just deal with it or push through.
Talking to a mental health professional can help you figure out what’s going on and create a plan that works for you.
Get Help Today from Salveo Integrative Health
At Salveo Integrative Health, we’re here to help you feel better — in every season.
Our licensed mental health providers can:
- Help you figure out if you’re experiencing SAD
- Create a personalized treatment plan
- Support you through the fall and winter so you can enjoy life again
📞 Don’t wait until the season has already taken its toll.
Reach out today and let’s work together on getting you back to feeling like you.
👉 Contact Salveo Integrative Health schedule an appointment with a licensed provider. Call 770-910-9196 or email info@salveohealth.org to learn more and to schedule a new patient appointment. In-person and online options are available. Visit us at www.salveohealth.org.
Sources & Recent Research
- Chen, Z., et al. (2024). Treatment measures for seasonal affective disorder: A network meta-analysis. Journal of Affective Disorders.
https://pubmed.ncbi.nlm.nih.gov/38220102 - Zhang, Y. et al. (2025). Effectiveness of light therapy for SAD: A review. PubMed.
https://pubmed.ncbi.nlm.nih.gov/40629637 - World Journal of Psychiatry (2022). Seasonal affective disorder and college students.
https://pubmed.ncbi.nlm.nih.gov/34187417 - APA Poll (2022). Nearly 4 in 10 Americans report mood drop in winter.
https://med.uth.edu/psychiatry/2022/12/19/nearly-4-in-10-americans-experience-declining-mood-in-winter-apa-poll-finds
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