Written by Devin Heilmeier, Resident in Counseling | Clinically Reviewed by Ashley Sansom, LCSW 

The winter season is known for being a joyous time; festive holidays, time with friends and family, fun decorations, and enjoying the snow are all things we associate with this time of year. However, this time of year can also be difficult for many people. It is not uncommon to experience a change in your mood during the winter season. If you struggle with this, you may be dealing with Seasonal Affective Disorder (SAD). 

What is Seasonal Affective Disorder (SAD) 

Seasonal Affective Disorder is a specific type of depression that coincides with a seasonal pattern. This may look like feeling “down” in the winter months, with this feeling subsiding in the spring and summer. It is unclear exactly what causes Seasonal Affective Disorder, but it can most easily be linked to reduced exposure to sunlight in the winter, when the days are shorter. This reduced exposure to sunlight stops the hypothalamus from working properly, and can impact your production of melatonin, production of serotonin, and your circadian rhythm (your internal clock). It is estimated that millions of Americans experience Seasonal Affective Disorder every year, so if you are experiencing this, you are not alone! 

Symptoms of Seasonal Affective Disorder include: 

• Persistent low mood 
• Loss of interest in everyday activities
• Irritability 
• Feelings of despair, guilt, and worthlessness 
• Lethargy, sleeping during the day 
• Sleeping more than usual 
• Difficulty waking in the morning 
• Craving carbs, gaining weight 
• Difficulty concentrating 

Combatting Seasonal Affective Disorder 

If you are struggling with any of these symptoms and think you may be experiencing Seasonal Affective Disorder, there are several things you can try at home: 

• Make your home brighter, especially by letting as much sunlight in as possible; open blinds and sit closer to open windows when you’re at home.
• Spending time outside, even on colder days, can also be helpful. Even taking a short walk or sitting on your porch or balcony can help you get fresh air and sunlight!
• Exercising is also a great way to combat symptoms of both depression and anxiety. 
• Lastly, try your best to commit to a regular sleep schedule to limit the impact to your circadian rhythm. This also means avoiding naps and oversleeping. 

If these at home remedies do not ease symptoms for you, there are other interventions you can seek: 

• Light therapy is a common tool used to combat Seasonal Affective Disorder. This consists of sitting in front of a special light box or lamp for the first few hours of each day, to mimic exposure to natural light. There are even some affordable options for light therapy lamps on Amazon! 
• Psychotherapy, or talk therapy can teach you healthy ways to cope with Seasonal Affective Disorder symptoms, and can help you build healthy habits and coping skills. 
• Medications, including antidepressants, can also be used to combat depressive symptoms. 

Talk to your primary care physician if you feel like any of these options would be a good fit for you! 

If you are experiencing Seasonal Affective Disorder, know that you are not alone, and there are tools and support out there to help!

References 

Cotterell, D. (2010). Pathogenesis and management of seasonal affective disorder. Progress in Neurology and Psychiatry, 14(5), 18–25. https://doi.org/10.1002/pnp.173 

NHS. (2022, May 20). Overview - Seasonal affective disorder (SAD). NHS choices. https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/#:~:text= The%20main%20theory%20is%20that,in%20higher%20than%20normal%20levels 

U.S. Department of Health and Human Services. (n.d.). Seasonal affective disorder. National Institute of Mental Health. 

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

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