As winter approaches, many of us feel the shift—more fatigue, lower mood, and less motivation. But for some, these feelings become intense and consistent, marking a pattern called Seasonal Affective Disorder (SAD). This type of depression can impact daily life and make even small tasks feel heavy.
This is a type of depression that follows a seasonal pattern, typically coming during the colder, darker months, and tending to fade as the seasons change in the spring. SAD can range from mild to severe, and for many, it significantly impacts daily life. Understanding the symptoms, causes, and treatment options can help those affected by this condition manage their well-being throughout the year.
Common Symptoms of SAD
The symptoms of SAD can be similar to other types of depression but typically emerge at predictable times each year. Here’s what to watch out for:
- Low mood that persists over weeks or months
- Loss of interest in activities you usually enjoy
- Feelings of irritability, guilt, or worthlessness
- Fatigue and low energy, feeling sluggish or lethargic
- Increased need for sleep, difficulty getting out of bed
- Carb cravings leading to overeating
- Difficulty concentrating or feeling mentally foggy
- Decreased sex drive
- Withdrawal from social activities or isolation
What Causes SAD?
While the exact cause of Seasonal Affective Disorder (SAD) isn’t fully understood, several factors are believed to contribute:
- Reduced Sunlight: Less sunlight in winter can disrupt your biological clock, affecting sleep and mood.
- Serotonin Imbalance: Lower serotonin levels, which regulate mood, may be worsened by lack of sunlight.
- Vitamin D Deficiency: Sunlight helps produce vitamin D, and less exposure in winter can affect serotonin and mood.
- Melatonin Overproduction: Reduced sunlight can increase melatonin, making you feel tired and sluggish.
- Negative Thought Patterns: Negative thinking about the winter months can worsen depressive symptoms.
Practical Ways to Manage Seasonal Depression with CBT
Cognitive Behavioral Therapy (CBT) gives you concrete tools for managing the thoughts and routines that can make seasonal depression feel more intense. Here are some CBT-based tips that can help:
Notice Thought Patterns
During winter, it’s easy to slip into negative thinking and anxious loops. CBT helps you notice these automatic thoughts and look at them more closely. Instead of taking them as facts, try taking a step back and asking yourself, “Is this really true?” or “What small action can I take today that is more helpful for me?”.
Build a Simple, Steady Routine
Establishing a few consistent routines can provide a sense of structure and predictability, which can help stabilize your mood. Think of one or two activities, like getting fresh air or reading a chapter of a book. Knowing what’s coming up can counter the “inactivation” trap by giving your day more structure.
Get Outside When You Can
Natural light can help regulate mood. Even if it’s cloudy, spending just 10–15 minutes outside can make a difference.
Ease Back into Social Connections
Isolation can feel comforting during seasonal depression, but staying connected, even in small ways, can have a big impact. Start by reaching out to someone who makes you feel at ease.
Move in Ways You Enjoy
Regular movement—even gentle stretching or a short walk—can lift your energy. The key is to do something that feels right for you.
Set Small, Doable Activity Goals
When motivation is low, it’s helpful to set tiny, achievable goals that keep you engaged with life. Each small action adds up and helps lift that sense of “stuckness” that often comes with seasonal depression.
Consider talking to a therapist to build your personal coping toolbox and get the support to learn to manage your symptoms.
Sarah Turc
Psychologist