Tenderoni Hotline #5: Seasonal Affective Disorder (SAD): What It Is, How to Recognize It, and What Actually Helps
If you've noticed your mood consistently drops when the seasons change, you're not alone - and you're not imagining it. Seasonal Affective Disorder (SAD) is a clinically recognized pattern of depression that affects millions of people each year. Understanding what SAD is, how it differs from ordinary seasonal blues, and what evidence-based treatments can help is the first step toward feeling better.
What Is Seasonal Affective Disorder?
The times I’ve worked up the courage to be honest with people about my limits or feeling hurt, I tend to be met with long explanations for their behavior or the conversation gets redirected at scrutinizing me. This leaves me feeling overwhelmed and ineffective. Please help.” - Amygdala18
Winter-Pattern SAD Symptoms
The most common form of SAD typically includes:
- Persistent fatigue and low energy
- Depressed mood and feelings of sadness
- Irritability
- Oversleeping (hypersomnia)
- Carbohydrate cravings and increased appetite
- Weight gain
- Social withdrawal and loss of interest in activities
Summer-Pattern SAD Symptoms
Less common but equally challenging, summer SAD often presents as:
- Insomnia and difficulty sleeping
- Anxiety and restlessness
- Agitation
- Decreased appetite and weight loss
How SAD Differs from Regular Seasonal Mood Changes
Many people feel a bit less energetic or motivated during winter - that's normal seasonal variation. What makes SAD a clinical disorder is that it disrupts your daily functioning in significant ways.
SAD affects work performance, relationships, self-care, and overall quality of life. The symptoms are more severe and persistent throughout the season, not just on particularly gray days. In severe cases, SAD can include thoughts of self-harm, making it crucial to seek professional help.
If you're unsure whether what you're experiencing is normal seasonal adjustment or SAD, talking to a healthcare provider can provide valuable clarity.
Who Is More Likely to Experience SAD?
Several factors increase your risk of developing Seasonal Affective Disorder:
Geographic location: Living farther from the equator means shorter winter days and higher SAD rates
Gender: Women are diagnosed with SAD about four times more often than men, likely due to hormonal factors - estrogen fluctuations influence serotonin levels, and women tend to produce more melatonin during darker months
Age: SAD often begins in young adulthood, typically in your 20s or 30s
Family history: Having relatives with depression or SAD increases your risk
Pre-existing mental health conditions: People with depression or bipolar disorder may experience seasonal worsening of symptoms
The Connection Between Thoughts, Mood, and SAD
One of the most challenging aspects of SAD is how it affects your thinking patterns. Depression and negative thoughts feed off each other in a cycle that can be hard to break.
With SAD, your brain might get stuck in loops like:
- "This will never get better"
- "Everything is pointless"
- "I can't handle this"
- "There's no way out"
These thought patterns can spiral quickly, especially when your energy is already depleted. Left unchecked, they become intrusive and feel increasingly true, even when they're not.
Catching Negative Thought Patterns Early
A key part of managing SAD is recognizing these patterns before they take root. Simple awareness practices can help:
- Write down thoughts as they come up
- Notice the specific language and labels you're using
- Remind yourself that a thought is just a thought, not objective truth
- Ask yourself, "Would I say this to someone I care about?"
This last question can be particularly powerful. We're often much harsher with ourselves than we'd ever be with a friend. Shifting your internal narrative can change how you feel and what actions you take.
How Phones and Screens Affect Seasonal Affective Disorder
Technology plays a complicated role in SAD. Understanding both the risks and benefits can help you use your devices more strategically.
When Phones Make SAD Worse
Late-night scrolling: Blue light from screens suppresses melatonin production, making your body think it's still daytime. This disrupts your circadian rhythm and makes it harder to fall asleep.
Delayed bedtime: Endless scrolling often pushes bedtime later, leading to poor, irregular sleep - something that deepens SAD symptoms.
Social media comparison: Spending hours comparing yourself to others' curated lives can amplify rumination and negative thoughts.
Doomscrolling: Consuming a steady stream of upsetting news feeds anxiety and makes it harder to maintain emotional balance.
When Phones Can Actually Help
Used with intention, phones can be valuable tools:
Mental health apps: Apps that teach cognitive behavioral skills or guide mindfulness practices have been shown to reduce depressive symptoms and break cycles of intrusive thinking.
Routine reminders: Simple alerts to use your light therapy lamp, take a walk, or reach out to a friend help maintain healthy habits when motivation is low.
Digital connection: Messaging loved ones or joining online support groups can counter the isolation that often comes with SAD.
The key is boundaries: Screens off at night to protect sleep, but use them strategically during the day for support and structure.
Evidence-Based Treatments for Seasonal Affective Disorder
The good news is that SAD is treatable. Several evidence-based approaches can significantly reduce symptoms and improve quality of life.
Light Therapy
Light therapy is a first-line treatment for winter-pattern SAD. It involves using a specialized light box that emits 10,000 lux - much brighter than typical indoor lighting.
How to use light therapy effectively:
- Use for 20-30 minutes each morning, ideally shortly after waking
- Position the light box at eye level, about 16-24 inches away
- You don't need to stare directly at it; you can read, eat breakfast, or work while the light is on
- Consistency is crucial - use it daily throughout the affected season
- Some people notice improvement within a few days, while others need a few weeks
What about dawn simulators?
Dawn simulator alarm clocks that gradually brighten to mimic sunrise can be helpful for making mornings easier, especially if waking up in darkness is particularly difficult. However, they're generally not as effective as dedicated light therapy boxes because they don't provide the same intensity of light.
Cognitive Behavioral Therapy (CBT) for SAD
CBT tailored specifically for Seasonal Affective Disorder is highly effective and addresses both thought patterns and behavior.
What CBT for SAD involves:
- Identifying cognitive distortions (negative thought patterns)
- Challenging those thoughts with evidence
- Replacing them with more balanced, realistic perspectives
- Behavioral activation - planning meaningful activities even when you don't feel like it
- Building routines that support mood and energy
Research shows that CBT for SAD may have longer-lasting effects than light therapy alone, with benefits continuing into subsequent winters.
Exercise and Outdoor Activity
Physical activity is a powerful tool for managing SAD, particularly when done outdoors in morning light. Exercise:
- Boosts serotonin and endorphins
- Helps regulate circadian rhythms
- Reduces stress and anxiety
- Improves sleep quality
- Provides structure and routine
Even a 20-30 minute walk outside in the morning can make a meaningful difference. If outdoor activity isn't possible, exercising near a window or following your workout with light therapy can help.
Mindfulness and Grounding Practices
Mindfulness helps you observe difficult thoughts and feelings without getting pulled into them or acting on them. Practices include:
- Meditation
- Deep breathing exercises
- Body scans
- Grounding techniques (5-4-3-2-1 sensory awareness)
- Yoga
These practices don't eliminate negative thoughts, but they change your relationship with them, reducing rumination and emotional reactivity.
Medication
For moderate to severe SAD, antidepressant medication may be appropriate. SSRIs (selective serotonin reuptake inhibitors) are commonly prescribed and can be effective, particularly when combined with other treatments.
Some people benefit from starting medication before the season changes and continuing through the affected months. This decision should be made in consultation with a healthcare provider who can monitor your response and adjust as needed.
Vitamin D Supplementation
While vitamin D deficiency is common in people with SAD, supplementation alone isn't typically sufficient as a standalone treatment. However, if you're deficient, supplementing can be a helpful part of a comprehensive treatment plan.
A healthcare provider can check your vitamin D levels and recommend appropriate dosing if supplementation is needed.
Lifestyle Changes That Support SAD Management
While lifestyle changes alone may not be sufficient for moderate to severe SAD, they're important supports that can enhance treatment effectiveness.
Building Protective Routines
- Prioritize morning light exposure: Get outside within an hour of waking, even on cloudy days
- Maintain consistent sleep schedules: Go to bed and wake up at the same time daily
- Stay socially connected: Schedule regular contact with friends and family, even when you don't feel like it
- Structure your days: Plan activities and tasks to create rhythm and purpose
- Limit evening screen time: Set boundaries around phone and computer use, especially before bed
- Eat regularly: Maintain balanced meals even when appetite changes
- Plan enjoyable activities: Schedule things to look forward to throughout the week
The Importance of Starting Early
One of the most effective strategies is anticipating the seasonal shift and putting supports in place before symptoms fully hit. Think of it as preparing your nervous system for winter.
If you know you typically start feeling worse in October, begin implementing your supports in September:
- Start using your light therapy lamp
- Establish your exercise routine
- Schedule social activities
- Begin working with a therapist if you plan to use CBT
Proactive management can significantly reduce the severity and duration of symptoms.
When to Seek Professional Help for SAD
If symptoms are interfering with your daily life - your work, relationships, or basic self-care - it's time to seek help. Don't wait for it to pass on its own.
Seek immediate help if you're experiencing:
- Thoughts of self-harm or suicide
- Feelings of hopelessness with no way out
- Complete inability to function in daily life
- Severe isolation or withdrawal
Schedule an appointment with a healthcare provider if:
- Symptoms have lasted for two or more consecutive years during the same season
- Your mood is significantly affecting your work performance or relationships
- You're struggling with basic tasks like getting out of bed or maintaining hygiene
- You're unsure whether what you're experiencing is SAD or another condition
Early intervention leads to better outcomes. A thorough evaluation can also rule out other conditions that can mimic SAD, like thyroid disorders or other vitamin deficiencies, which require different treatment approaches.
Can Lifestyle Changes Alone Manage SAD?
This depends on severity. Mild symptoms might respond well to lifestyle changes - prioritizing morning light exposure, maintaining regular sleep schedules, exercising, staying socially connected.
However, moderate to severe SAD typically requires professional treatment. Think of it this way: lifestyle changes are important supports, but they're often not sufficient on their own if your symptoms are significantly affecting your life.
There's no reason to tough it out alone when effective treatments exist. Combining professional treatment with lifestyle supports tends to give the best results.
Living with SAD Long-Term: What to Expect
SAD is often a recurring condition, but that doesn't mean every winter will be the same. With proper treatment and preventive strategies, many people see significant improvement over time.
Some people's symptoms lessen with consistent management. Others learn to recognize early warning signs and intervene quickly, minimizing the impact. The key is developing a personalized toolkit of strategies that work for you.
It becomes less about whether SAD will happen and more about how well you can manage it when it does. With the right supports in place, you can stay connected to yourself and your life, even through the darker months.
Key Takeaways About Seasonal Affective Disorder
- SAD is a real, diagnosable condition that goes beyond normal seasonal mood changes
- Light exposure is the primary trigger - reduced sunlight affects circadian rhythms, melatonin, and serotonin
- Negative thought patterns are a significant component of SAD and can be addressed through awareness and CBT
- Multiple evidence-based treatments exist, including light therapy, CBT, exercise, and medication
- Technology can help or harm depending on how and when you use it
- Starting early with preventive strategies can significantly reduce symptom severity
- Professional help is important for moderate to severe symptoms - you don't have to manage this alone
If you're struggling with seasonal mood changes that disrupt your life, reaching out for support is a sign of strength, not weakness. SAD is treatable, and with the right combination of strategies, you can reclaim your energy, mood, and quality of life throughout the year.
Want to Go Deeper?
Béa Victoria Albina, NP, MPH, SEP is a Nurse Practitioner with a masters in Public Health, and Somatic Experiencing Practitioner specializing in mental health and holistic wellness. She helps people understand the connections between mind, body, and environment to support lasting wellbeing.
She is the author of End Emotional Outsourcing: How to Overcome Your Codependent, Perfectionist and People-Pleasing Habits.
Tags: Seasonal Affective Disorder, SAD, winter depression, mental health, nervous system support, light therapy, somatic healing, CBT, emotional wellbeing, vitamin D, trauma-informed care, feminist wellness, mood disorders, depression treatment, holistic mental health, winter self-care, somatic tools, emotional outsourcing, self-trust,
😀😘
Ahhh thanks! right back atcha 🙂