Seasonal Affective Disorder (SAD): When the Seasons Affect Your Mood

Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern—most commonly beginning in the fall and winter and improving in the spring. While many people notice “winter blues,” SAD is more intense and persistent, affecting energy, motivation, sleep, and day-to-day functioning. The good news is that SAD is treatable, and support can make a meaningful difference.

SAD symptoms often overlap with major depression, but the seasonal timing is a key clue. People may notice:

• Low mood most days
• Loss of interest in activities that usually feel enjoyable
• Low energy or fatigue
• Changes in sleep (often oversleeping) and appetite (often increased cravings, especially for carbohydrates)
• Difficulty concentrating
• Feelings of hopelessness or irritability

If symptoms feel “predictable” each year—starting around the same time and easing when daylight returns—it’s worth considering SAD.

SAD is influenced by changes in light exposure and circadian rhythms. Shorter days and reduced sunlight can disrupt the body’s internal clock, affect serotonin (a neurotransmitter tied to mood), and alter melatonin (involved in sleep). Stress, isolation during colder months, and reduced activity can also intensify symptoms.

For mild to moderate symptoms, these strategies can provide relief:

• Increase morning light exposure: Open blinds, sit near windows, or consider a clinically appropriate light box.
• Keep a steady routine: Regular sleep/wake times help regulate mood and energy.
• Move your body: Even short daily walks—especially outdoors—can reduce depressive symptoms.
• Stay connected: Isolation tends to worsen SAD. Schedule small, consistent points of connection.
• Plan for winter: If you notice a yearly pattern, preparing in early fall can reduce severity.

SAD responds well to evidence-based approaches, including light therapy and psychotherapy—especially cognitive behavioral therapy (CBT) tailored to seasonal depression. Family Service Rochester notes that both light therapy and CBT specific to SAD are well-studied, and that people can improve with treatment.

Medication may also be appropriate for some people, particularly when symptoms are moderate to severe or when SAD overlaps with non-seasonal depression or anxiety. A licensed professional can help you weigh benefits and risks and coordinate care.

If SAD is interfering with work, school, relationships, or daily life, professional support can help you feel steadier and more in control. Family Service Rochester (FSR) provides mental health counseling across the lifespan using a strengths-based and trauma-informed approach, with options for in-person and telehealth counseling. Our outpatient counseling includes individual and family counseling Our therapists support concerns such as depression, anxiety, stress, and trauma—issues that often accompany or complicate SAD.

FSR also offers additional supports for families and youth, including family and community-based counseling and Children’s Therapeutic Services and Supports for youth up to age 21 who need structured mental health intervention.

More infomation about SAD is available from the National Insititute of Mental Mealth.