Seasonal Affective Disorder(SAD): What it is and How to Cope

By Heart’N Mind Counseling

As the days get shorter and the sunlight fades, many of us start to feel a shift — maybe lower energy, more tiredness, or a dip in motivation. While this can be a normal reaction to the change in seasons, some people experience a deeper emotional shift that starts to impact daily life. This is called Seasonal Affective Disorder (SAD), and it’s more common than you might think.

Let’s break down what it is, why it happens, and how you can take care of yourself during the colder months.

What Causes SAD?

SAD isn’t just “winter blues.” It’s a real, seasonal depression linked to changes in natural light. When there’s less daylight, the body’s internal rhythms and mood-regulating chemicals can get thrown off balance.

Here are some common contributors:

~Less sunlight affecting your internal clock
~Changes in serotonin, the brain chemical that influences mood
~Increased melatonin, which can make you feel sleepy
~Lower levels of vitamin D, which also impacts mood and energy

So if you notice that your mood drops every winter, you’re not imagining it — there’s science behind it.

Common Symptoms of SAD

The symptoms of SAD look a lot like depression but follow a predictable seasonal pattern. You might notice:

* Feeling down, sad, or low most days
* Craving carbs or noticing changes in appetite
* Sleeping more than usual
* Low energy or fatigue
* Losing interest in things you usually enjoy
* Feeling easily irritated
* Having a harder time concentrating
* Withdrawing from friends or activities

If these symptoms show up consistently around the same time each year, SAD could be the cause.

Who Is Most Affected?

SAD can impact anyone, but it tends to show up more often in:

* Adults aged 18–55
* People living in areas with less winter sunlight
* Individuals with a personal or family history of depression
* Women (who are diagnosed more often than men)

If you’ve noticed seasonal dips in your mood before, it’s a good idea to pay attention to early signs so you can take action sooner.

How to Manage and Treat SAD

The good news? SAD is treatable — and there are several effective ways to support your mood during the darker months.

Try Light Therapy

A special full-spectrum light box (not a regular lamp!) can help regulate your body’s sleep and mood cycles. Many people notice improvement within a few weeks.

Therapy Helps

Talking with a therapist can give you tools to cope, shift thinking patterns, and manage stress. Even a few sessions can make a difference.

Medication Support

For some people, medication can help stabilize mood during seasonal changes. A psychiatric provider can help figure out whether that’s the right path for you.

Make Lifestyle Tweaks

Small daily changes can boost your mood more than you might expect:

* Get outside in the morning for natural light
* Stay active — even short walks help
* Stick to a consistent sleep schedule
* Eat nourishing foods
* Stay socially connected

When to Reach Out for Support

If your symptoms are making day-to-day life harder — affecting work, relationships, or your wellbeing — it’s absolutely okay to ask for help. You don’t have to push through alone.


At Heart’N Mind Counseling, we understand how deeply seasonal changes can affect emotional wellbeing. Our team provides therapy, psychiatric support, and personalized care to help you feel more balanced and supported year-round.

If you’re noticing signs of SAD or just want to talk to someone about how you’ve been feeling, we’re here to help!