Seasonal Affective Disorder (SAD):
Gentle Ways to Care for Your Mood in Darker Months
What is seasonal affective disorder?
If you notice a heaviness settling in as the days get shorter around late October, and it lifts only when spring arrives, you may be experiencing seasonal affective disorder (SAD). SAD is a type of depression linked to seasonal changes in light, recognized as a subtype of major depressive disorder with a seasonal pattern. It is also known as seasonal depression and, when it occurs in the colder months, is sometimes called winter depression. Unlike the milder winter blues, SAD lasts several months each year, returning around the same time and interfering with daily life, relationships, and work.
Most people with SAD experience symptoms in late fall through early spring, but some have summer-pattern SAD, also called summer depression or spring-onset SAD, with symptoms in early summer that ease by fall. Symptoms can occur during the spring and summer months, though this form is less common than winter-pattern SAD. SAD symptoms tend to come back and improve at about the same times each year.
This article offers information and support, but it’s important to seek guidance from a licensed mental health professional if you’re struggling.
SAD occurs more frequently in women than men, is more prevalent in people living farther from the equator, and typically begins in young adulthood, often between ages 18 and 30. The prevalence of SAD varies with geographical latitude, age, and sex. SAD is estimated to affect about 5% of adults in the U.S.
What SAD can look like (and how it’s different from “winter blues”)
Around late October, when darkness arrives early, you might feel heavier, with low motivation and energy. This pattern is more than just tiredness—it’s persistent and affects your ability to function. These changes are often described as depressive symptoms, including mood and behavioral shifts that go beyond normal seasonal fluctuations.
| Symptom | What it might look like |
| Low mood | Feeling down or empty most of the day |
| Loss of interest | Things you usually enjoy feel pointless |
Hypersomnia | Sleeping 10+ hours but still feeling exhausted |
| Carbohydrate cravings | Strong urges for comfort foods like bread and sweets |
| Weight gain | Often tied to increased appetite and less activity |
| Slowed thinking | Trouble concentrating or making decisions |
| Guilt and hopelessness | Feeling worthless or like a burden |
These symptoms persist for at least two weeks and recur seasonally for at least two consecutive years.
How winter blues differ?
Winter blues are milder dips in energy and motivation that don’t significantly disrupt daily life. SAD involves more severe withdrawal, missed commitments, and loss of enjoyment in activities.
When SAD overlaps with other conditions
SAD can co-occur with other mental disorders, including depression, bipolar disorder, and anxiety, and substance abuse may also be present, complicating diagnosis and treatment. This overlaps with other mental disorders, such as anxiety, bipolar disorder, or ADHD, can make symptoms more complex and sometimes harder to recognize.
Red flags needing immediate attention
If you have thoughts of self-harm, feel life isn’t worth living, or struggle with basic self-care, reach out to a mental health professional immediately.
Why trend routines can help… or hurt
While structured routines like morning light exposure and regular movement can support mood and circadian rhythm, all-or-nothing thinking and comparison to others can worsen feelings of isolation and burnout.
In addition, maintaining a healthy routine that includes well-balanced meals and getting enough sleep can help support your mood. Avoiding illegal drugs is important, as they can worsen depression symptoms. Some people consider dietary supplements or alternative treatments for seasonal affective disorder, but these should always be discussed with a healthcare provider due to uncertain efficacy and safety.
Light therapy: a gentle tool for winter mood
Light therapy is one of the most effective and gentle ways to treat seasonal affective disorder (SAD), a form of major depressive disorder that follows a seasonal pattern. When the days grow shorter and natural outdoor light becomes scarce, our bodies can struggle to maintain a balanced mood. Light therapy uses a specialized bright light to mimic the effects of natural sunlight, helping to reset your internal clock and lift your spirits during the darker months. This approach is especially helpful for those experiencing seasonal affective symptoms, as it directly addresses the lack of bright light that often triggers mood changes in winter. By bringing a bit of natural outdoor light indoors, light therapy offers a simple, non-invasive way to support your mental health and ease the effects of seasonal affective disorder.
How light therapy works
Light therapy works by exposing you to a bright light box, usually first thing in the morning, to help regulate your body’s natural rhythms. The light box emits a strong, steady light—typically around 10,000 lux—that’s much brighter than ordinary indoor lighting and closely resembles natural outdoor light. This exposure helps adjust your circadian rhythm, which can get disrupted during the winter months when sunlight is limited. The bright light signals your brain to reduce melatonin (the hormone that makes you sleepy) and boost serotonin (the neurotransmitter that helps you feel calm and positive). As a result, many people notice improvements in mood, energy, and overall mental health after regular use. For those with seasonal affective disorder, light therapy can be a key part of feeling more like yourself, even when the sun is hiding.
Using a light box safely and effectively
To get the most benefit from light therapy, it’s important to use a light box correctly and under the guidance of a mental health professional. Aim to use your light box at the same time each morning, ideally within an hour of waking up, for about 20–30 minutes. Sit about 16–24 inches from the light box, making sure the light reaches your eyes (but don’t stare directly at it). Consistency is key—try to use the light box every day, even on weekends, to help stabilize your sleep patterns and prevent depressive episodes. If you have bipolar disorder or other mental health conditions, always check with your healthcare provider before starting light therapy, as it can sometimes trigger mood changes. With regular, safe use, light therapy can help you maintain your energy, improve your mood, and keep your daily life running smoothly throughout the winter months.
A ‘Gentle Winter Arc’: 5 micro-habits that support mood
This approach focuses on small, manageable habits from November through March to support mood and energy without pressure. A personalized treatment plan and discussing treatment options—such as light therapy, psychotherapy, or medication—with a healthcare provider can help reduce symptoms before they start.
1. Morning light (even cloudy counts)
Morning light helps regulate brain chemicals disrupted by less sunlight.
Sit by a bright window for 10–20 minutes after waking
Open curtains fully
Step outside briefly
Use a light box under professional guidance
Morning light helps regulate brain chemicals disrupted by less sunlight.
Sit by a bright window for 10–20 minutes after waking
Open curtains fully
Step outside briefly
Use a light box under professional guidance
2. Movement that’s realistic (not aspirational)
Small amounts of gentle movement help even when energy is low.
Stretch for 5 minutes by your bed
Take short walks
Do gentle yoga before bed
Small amounts of gentle movement help even when energy is low.
Stretch for 5 minutes by your bed
Take short walks
Do gentle yoga before bed
3. Sleep timing + reducing bright light at night
Consistent sleep-wake times stabilize mood.
Choose realistic bed and wake times
Dim lights 1–2 hours before bed
Reduce screen time at night
Use relaxing wind-down activities like herbal tea or breathing exercises
Consistent sleep-wake times stabilize mood.
Choose realistic bed and wake times
Dim lights 1–2 hours before bed
Reduce screen time at night
Use relaxing wind-down activities like herbal tea or breathing exercises
4. Social “minimum viable connection”
Stay connected with low-pressure interactions.
Send a quick text or voice note
Have brief video calls
Schedule low-key social activities
Stay connected with low-pressure interactions.
Send a quick text or voice note
Have brief video calls
Schedule low-key social activities
5. One weekly anchor activity
Choose a gentle, recurring activity that brings structure and meaning.
Art class, farmers market visit, therapy session, nature walk, or journaling
Choose a gentle, recurring activity that brings structure and meaning.
Art class, farmers market visit, therapy session, nature walk, or journaling
How seasonal shifts can affect creativity and work
SAD can reduce focus, creativity, and motivation, making work feel harder. Planning around your energy patterns by batching creative tasks or simplifying projects can help.
When to get support + what therapy can help with
To diagnose seasonal affective disorder, a thorough evaluation is needed, including a careful mental health exam and health history. A mental health professional, such as a psychiatrist or other mental health provider, can diagnose SAD and discuss therapy options. SAD is typically diagnosed using criteria and healthcare providers may use questionnaires to determine if symptoms meet the criteria for the disorder. It is important to note that SAD may be misdiagnosed in the presence of other medical conditions, so a thorough evaluation is essential to ensure an accurate diagnosis.
Needing extra support is common and not a personal failure. Therapy, such as cognitive behavioral therapy (CBT), can be especially helpful for SAD patients, providing coping strategies and emotional support tailored to their needs.
Signs it’s time to talk to a professional
Symptoms last most days for 2+ weeks
Difficulty functioning at work or home
Increased use of substances to cope
Thoughts of self-harm or suicide
How therapy can help
A mental health professional can:
Clarify diagnosis
Provide psychotherapy, also called talk therapy, which is an effective treatment for seasonal affective disorder (SAD)
Offer cognitive behavioral therapy (CBT), a form of talk therapy shown to be effective for SAD, to challenge negative thoughts and build sustainable routines
Develop structured plans matching your energy and life context
Creating a kinder winter for yourself
Seasonal affective disorder is a real mood disorder rooted in biology. It deserves care and compassion.
Vitamin D and vitamin D supplements may help improve symptoms in people with winter-pattern SAD, but their effectiveness is mixed, and they should be used under medical supervision. Alternative treatments, such as herbal remedies and mind-body techniques, are sometimes considered, but their effectiveness and safety remain uncertain—always consult a healthcare professional before starting any new treatment.
Small, consistent supports—morning light, gentle movement, sleep timing, low-pressure social connection, and a weekly anchor—can make the darker months more manageable.
If you’re feeling overwhelmed or noticing symptoms, reaching out to a mental health professional can open the door to support and healing. You don’t have to face seasonal mood changes alone.
This article is for informational purposes only and does not replace medical advice. Please consult a qualified healthcare provider or mental health professional for personalized care.
