🌥️ Understanding Seasonal Affective Disorder: How to Cope with Seasonal Depression

Stacy Hankey
Nov 5
2 min read

What Is Seasonal Affective Disorder (SAD)?

As the days grow shorter and sunlight becomes scarce, many people notice changes in their mood and energy levels. Seasonal Affective Disorder (SAD)—often called seasonal depression—is a type of depression that occurs during specific seasons, most commonly in late fall and winter.

SAD can affect your motivation, sleep, appetite, and emotional well-being, making everyday tasks feel harder. While it’s normal to feel a little sluggish in winter, persistent sadness or fatigue may signal something more serious.

Common Symptoms of Seasonal Depression

If you struggle during the colder months, watch for these signs of seasonal affective disorder:

Feeling sad, hopeless, or irritable most days
Low energy or constant fatigue
Sleeping more than usual
Difficulty concentrating
Cravings for carbs or weight gain
Loss of interest in activities you usually enjoy

What Causes Seasonal Affective Disorder?

The main culprit behind winter depression is a lack of sunlight. Reduced daylight can disrupt your circadian rhythm—your body’s internal clock—and lower serotonin and melatonin levels, which affect mood and sleep.

Other contributing factors may include:

Living in areas with long, dark winters
Family history of depression
Vitamin D deficiency
High stress or pre-existing mental health conditions

7 Ways to Manage Seasonal Affective Disorder Naturally

Get More Sunlight: Open curtains, take morning walks, or sit near a window to maximize natural light exposure.
Try Light Therapy: A light therapy box that mimics natural sunlight can help reset your body clock and improve mood.
Stay Active: Regular exercise releases endorphins, which can combat depression and boost energy.
Prioritize Sleep: Keep a consistent sleep schedule to regulate your circadian rhythm.
Eat Mood-Boosting Foods: Choose foods rich in omega-3s, lean proteins, and complex carbs to stabilize energy and mood.
Consider Vitamin D Supplements: Low vitamin D levels are common in the winter—ask your doctor if supplements might help.
Seek Professional Support: If symptoms persist, therapy can provide tools to manage emotions and find relief.

When to Reach Out for Help

If you or your child find it difficult to function day-to-day or notice seasonal depression returning each year, it’s important to talk to a mental health professional. Cognitive-behavioral therapy (CBT), medication, or a combination of treatments can be highly effective.

At Waterview Counseling Services, located in Watertown, CT, we provide therapy to children and adults, both in person, and virtually. Contact us today for a free consultation (860) 483-0360.

Final Thoughts

Seasonal Affective Disorder is more common than many realize—and it’s completely treatable. By being proactive with light exposure, lifestyle changes, and mental health support, you can protect your well-being all year long.

Remember: it’s not “just the winter blues.” You deserve to feel good—no matter the season. 🌤️