As the seasons change, millions of people experience shifts in their mental health. The arrival of shorter days and colder weather can trigger feelings of sadness and low energy, known as seasonal affective disorder (SAD). While some individuals adjust within days or weeks, others face significant challenges throughout the winter months. If you find yourself struggling with feelings of depression that lift with the return of longer days in spring, you may be experiencing seasonal depression.

Seasonal affective disorder can impact your mood, thoughts, and behavior — making everyday responsibilities feel overwhelming. Understanding how to identify and manage the symptoms of SAD can help you prepare and build resilience for the colder months ahead.

So, what steps can you take to reduce the impact of seasonal depression and support your mental well-being this winter?

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) — often called seasonal depression — is a type of depressive disorder that affects people primarily during the fall and winter months. Although not as common, some people experience SAD during the summer months instead. Symptoms of seasonal depression are similar to those of other depressive disorders, including:

  • Feeling sad, down, or depressed most of the time
  • Feeling hopeless or worthless
  • Having little or low energy
  • Difficulty focusing or concentrating
  • Sleeping problems
  • Changes in appetite
  • Fluctuations in weight
  • Thoughts of death or suicide

Winter-pattern seasonal depression symptoms may include:

  • Withdrawal from friends and family
  • Oversleeping (hypersomnia)
  • Overeating
  • Weight gain

Summer-pattern seasonal depression symptoms may include:

  • Restlessness
  • Anxiety
  • Poor appetite
  • Weight loss
  • Trouble sleeping (insomnia)

How to Handle Seasonal Depression

Although symptoms of seasonal depression can be severe, the seasonality of the condition means you know when it’s on the way. You can prepare ahead of time for the oncoming symptoms so it is a little easier to handle your seasonal affective disorder. Common treatment approaches for SAD include psychotherapy, medication, vitamin D, and light therapy for winter-pattern SAD.

Vitamin D

People tend to underestimate the healing properties of the outdoors. Even a few minutes of sunlight daily makes a massive difference in your mental health. Whether you experience winter-pattern or summer-pattern SAD, spending some time in the sun is an important way to combat your condition.

Light therapy

Fewer hours of daylight in the winter sometimes make it tough to get through the day. Artificial light can compensate for some of the impact of limited sunlight. Consider placing a therapy light in your bedroom or office to provide some additional light in your living or workspace.

Medication

Antidepressant medication is commonly used to treat people with depressive disorders, including seasonal affective disorder. Medications like SSRIs reduce the severity of symptoms and enhance your mood, so therapeutic intervention is more successful.

Psychotherapy

Psychotherapy is the second of two main treatment approaches for seasonal affective disorder. Modalities like cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) are often used. Therapy addresses harmful thinking patterns that lead to negative behaviors and outcomes. When used in combination with medication, psychotherapy is a useful intervention for SAD.

Overcoming Seasonal Depression

Dealing with seasonal depression can be difficult, but proactive measures and treatment options can make a significant difference. Incorporating natural sunlight, light therapy, and vitamin D into your daily routine can help alleviate some of the symptoms. For more severe cases, antidepressant medications and evidence-based psychotherapy approaches, such as CBT or DBT, are effective options for improving mood and coping strategies.

If you anticipate that seasonal changes will affect your mental health, it is important to seek support. At STR Behavioral Health, our team provides compassionate care and tailored treatment plans to help individuals navigate the challenges of SAD and other mental health conditions.

Contact us today to learn more about our comprehensive programs and start your journey toward a healthier, more balanced life.

Resources

  1. Substance Abuse and Mental Health Services Administration. (2023). Seasonal Affective Disorder (SAD).
  2. 2. National Institute of Mental Health. (2023). Seasonal Affective Disorder.