What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression connected to the changing of the seasons. It typically shows up around the same time each year. Most commonly, SAD starts in the fall, continues through the winter, and eases in the spring. However, some people experience SAD during summer and spring, with symptoms fading in the fall and winter. 

Fall and Winter patterned SAD is often called “the winter blues,” but there’s a difference. Winter blues can cause mood changes, lower motivation, or less cheerfulness. Usually, symptoms of the winter blues aren’t severe enough to require professional help. If your energy, mood, or motivation feel like they hibernate when winter comes, it may be more than just seasonal blues. 

SAD affects more than just your mood. It can influence your energy, sleep, and focus. But why does SAD happen? 

• Inherent vulnerability – SAD can run in families. It’s more common in people with a family history of depression or bipolar disorder. 

• Light deprivation – Shorter days and less sunlight during the winter months can disrupt the body’s internal clock, and affect brain chemicals linked to mood. 

• Stress – Changing seasons can increase stress levels, which may contribute to SAD

The exact cause of SAD isn’t known. But common signs and symptoms of SAD include: 

• Feeling sad or unusually down 

• Losing interest in activities you usually enjoy

• Sleeping too much or too little 

• Feeling low energy or sluggish
• Craving carbs or gaining weight
• Difficulty concentrating 
• Feeling hopeless most of the day, nearly every day 

7 psychiatrist-recommended interventions for SAD

• Light therapy (phototherapy) — Sitting in front of a special light box for around 30 minutes each day can help. These boxes use bright light to mimic natural sunlight, which may help reset your internal clock.

• Psychotherapy — A form of psychotherapy like cognitive behavioral therapy (CBT) can help you explore new ways of thinking and responding to SAD symptoms.

• Medication — Some antidepressants or antianxiety medications can be effective in treating symptoms of SAD.

• Vitamin D supplementation — Low levels of Vitamin D may worsen SAD symptoms. Taking a vitamin D supplement might be beneficial to promote serotonin activity.

• Movement and nature exposure — Even on cloudy days, taking long walks, spending time outside at a park, or sitting on the grass soaking up the sun, are all great ways to get more vitamin D.  

• Social support — Staying connected, and in-touch with family members and friends can help offset feelings of isolation. Consider reaching out to people in your community, or support groups to engage with like-minded people. 

• Routine and structure — Waking up and going to bed around similar times each day can help your body get familiarized with a schedule that may help stabilize mood. 

How Lightfully Behavioral Health can help

At Lightfully, you won’t receive a one-size-fits-all treatment plan. You’ll get an individualized treatment plan, crafted just for you. Our Precision Care Model (PCM) blends effective therapies like cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and dialectical behavior therapy (DBT). All of our treatment options consist of compassion-based approaches, customizing support to your unique needs.   

Are you or someone you love looking for personalized, clinically credible care in California? Our four levels of care and PCM addresses the four core processes that SAD often affects:  

• Difficulty with emotions 
• Difficulty with thoughts 
• Difficulty with behaviors 
• Difficulty with relationships 

You don’t have to “tough out” SAD 

You deserve to feel better. Feeling off this holiday season isn’t just in your head. With personalized support, brighter days are possible, no matter the season.

At Lightfully, we offer evidence-based, compassionate mental health treatment for adults, including: 

• Residential Treatment (RTC) — This level of care involves 24-hour support provided by experienced staff, therapists, and psychiatrists, in a beautiful, home-based, and comfortable setting. 

• Partial Hospitalization Program (PHP) — This level of care is also known as our Day Treatment Program, and it involves 6-7 hours of daytime support. It also includes weekly sessions with a psychiatrist and sessions with a therapist twice a week. 

• Intensive Outpatient Program (IOP)  — IOPs include 3-6 hours of daily care, ongoing family therapy, and a weekly session with our on-site therapist. 

• Virtual Services (vPHP and vIOP) — Both our PHPs and IOPs are available virtually to residents of California.  

Everything we do at Lightfully consists of evidence-based, clearly defined, data-driven and whole-person-centered care provided by deeply compassionate experts. 

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.