Understanding Seasonal Affective Disorder: Symptoms, Science, and Support That Actually Helps

Understanding Seasonal Affective Disorder

Listen, should we have talked about Seasonal Affective Disorder two months ago when the leaves first started dropping and the sky went gray? Probably. I was busy birthing a book into the world. Here we are now. We do things imperfectly around here and that is part of the healing.

So let us talk about it.

A few years ago inside Anchored, my six month high touch somatic coaching program, I asked the group what they wanted to know about Seasonal Affective Disorder. We talked about it there, and now I want to share that support with you.

Because you deserve to feel informed, empowered, and held during the darker season.

What Is Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a clinically recognized form of depression that follows a seasonal pattern. Most people experience it in fall and winter, though some humans get it in summer.

To be diagnosed with Seasonal Affective Disorder, symptoms need to return for at least two consecutive years during the same season and improve when the season shifts.

This is not simply disliking early sunsets or feeling grumpy about your winter coat. This is depression tied to seasonal light changes.

Seasonal Affective Disorder Symptoms

Winter pattern symptoms

– Low mood or sadness

– Irritability and low patience

– Fatigue and oversleeping

– Carb cravings and weight gain

– Social withdrawal

 – Loss of interest in activities

Summer pattern symptoms

Less common, but possible:

– Insomnia

– Anxiety and restlessness

– Decreased appetite

How to Know if It Is Seasonal Affective Disorder or Just Winter Blues

Plenty of people feel a little less sparkly in winter. That is human. That is nature. We are meant to slow down.

SAD becomes a disorder when symptoms significantly disrupt your life. Work, relationships, basic self care: if these are impacted consistently every year, it is time to pay attention.

The primary trigger is reduced light exposure, which affects:

– Circadian rhythm

– Melatonin

– Serotonin

– Vitamin D

And yes, women are diagnosed more often due to hormonal influences and melatonin shifts.

You are not weak. Your body is responding to its environment.

What Is Happening in the Brain During Seasonal Affective Disorder

When SAD hits, thought patterns and mood loop together. You might think:

– This will never get better

– Everything feels pointless

– I cannot handle this

Thought work tools, especially CBT based ones, help you interrupt these loops. Ask yourself:

Would I say this to someone I love?

Your nervous system matters here too. Somatic practices help you notice sensations and patterns linked to past experiences that shape how you feel in darker months.

How Screens Affect Seasonal Affective Disorder

Phones can help and harm.

When they make SAD worse

– Blue light suppresses melatonin

– Doom scrolling ramps up anxiety

– Social comparison spikes shame

– Sleep gets disrupted

When phones help

– Mental health apps

– Guided mindfulness

– Reminders for your light lamp, meds, movement, connection

– Messaging people so you stay connected

Key takeaway: screens off at night, intentional use during the day.

Middle path always.

Evidence Based Support for Seasonal Affective Disorder

Light therapy

A 10,000 lux light box used for 20 to 30 minutes each morning can be life changing. Start early in the season. I love mine and have used one for over 15 years.

Cognitive Behavioral Therapy

CBT helps interrupt depressive thought spirals and supports behavioral activation, which means doing things even when you do not feel like it.

Movement

Dance in your kitchen. Walk outside in morning light if possible. Movement supports mood and nervous system regulation.

Mindfulness and somatic practices

Becoming your watcher helps you notice difficult thoughts without drowning in them.

Supplements and medication

Vitamin D with K2 can help when deficient. Antidepressants can be life saving. Talk to your provider. You deserve care that meets your needs.

How to Prepare for Seasonal Affective Disorder Before It Starts

Start early. September is ideal. Put it in your calendar right now.

Support routines that include:

– Morning light exposure

– Consistent sleep

– Daily movement

– Social connection

– Cozy rituals

 -Gentle structure

Like winter boots and a warm coat, preparing your nervous system for winter is an act of self love.

When to Seek Support

Seek professional help if:

– Daily functioning is disrupted

– You feel hopeless or numb

– You have thoughts of self harm

Do not wait. You deserve care. Your life matters.

Final Thoughts on Seasonal Affective Disorder

SAD is treatable. With light, routine, somatic support, thought work, and connection, you can move through winter with more steadiness and tenderness.

You are not alone. You are not broken. Your body is responding to its environment. And you are worthy of softness and support every step of the way.