What it is
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern—most often starting in late fall or winter and lifting in spring. A less common summer-onset pattern also exists. SAD is treatable, and early steps each season can prevent or reduce symptoms.
Common signs and symptoms (winter-pattern)
- Mood and interest: low mood, loss of interest, social withdrawal (“hibernating”)
- Energy and sleep: low energy, oversleeping, morning grogginess
- Appetite/body: carb cravings, increased appetite, weight gain
- Thinking: poor concentration, feeling slowed down or hopeless
- Impact: difficulty keeping routines, reduced productivity, strained relationships
Summer-pattern SAD more often involves poor sleep, decreased appetite, agitation, or anxiety.
Why it happens
- Reduced daylight disrupts circadian rhythms and melatonin release
- Changes in serotonin and dopamine regulation
- Individual sensitivity, latitude (farther from equator), and history of depression increase risk
What helps right now
- Morning light exposure:
- Get 20–30 minutes of outdoor morning light within an hour of waking
- Sit near bright windows during the day
- Daily activity:
- Short morning walk; gentle exercise boosts energy and mood
- Keep a consistent sleep–wake schedule (even on weekends)
- Structure and connection:
- Plan weekly social check-ins and enjoyable activities
- Prep meals that include protein, fiber, and colorful produce; watch high-sugar grazing
- Limit alcohol and evening screen glare; dim lights 1–2 hours before bed
Evidence-based treatments
- Bright light therapy:
- Use a 10,000-lux light box for 20–30 minutes soon after waking (fall through spring)
- Place at about arm’s length, angled to your eyes; don’t stare directly into the light
- Consistency matters; discuss with a clinician if you have eye conditions or bipolar disorder
- Dawn simulation:
- Gradual light alarm clocks can help morning wakefulness
- Psychotherapy:
- CBT tailored for SAD (CBT-SAD) combines behavioral activation with coping for winter thinking patterns
- Medications:
- SSRIs/SNRIs can help; bupropion extended-release has evidence for prevention when started in early fall
- Prevention:
- Start light therapy, morning walks, and routines a few weeks before symptoms usually begin
When to seek help now
- Symptoms last most days for 2+ weeks or affect daily life
- You’re unsure if it’s SAD vs another condition
- Thoughts of self-harm or not wanting to live (seek urgent help)
How to talk to a clinician
- “Each winter I develop low mood, low energy, oversleeping, and carb cravings that lift in spring. I’d like to discuss light therapy, CBT-SAD, and whether medication prevention makes sense.”
Outlook
With light therapy, structured routines, and support, most people experience meaningful improvement—often within 1–2 weeks of consistent morning light.
Resources for readers in the USA
- Immediate help: 988 Suicide & Crisis Lifeline (call/text 988); Crisis Text Line (text HOME to 741741); Veterans: 988 then 1; The Trevor Project: 1-866-488-7386 or text START to 678678
- Find care: FindTreatment.gov; Psychology Today directory; NAMI HelpLine (nami.org/help)
- Low-cost/community: Open Path Collective; Community Health Centers (findahealthcenter.hrsa.gov); 211
- Insurance tips: Ask about in-network mental health benefits, telehealth coverage, deductibles, copay/coinsurance, prior authorization, out-of-network reimbursement, out-of-pocket max; record rep name/date/reference number
- Work/school supports: FMLA, ADA accommodations (e.g., flexible hours, light access), EAP; campus counseling
- Urgent options besides ER: Mobile Crisis via 988 (where available), behavioral urgent care
Disclaimer: Educational information, not a diagnosis. If in crisis, use the resources above.