The reduced sunlight and time spent indoors during the colder months can give anyone the “winter blues.” Some people experience more severe seasonal depression symptoms, especially those who live in places that receive little sunlight during the winter. Exposure to light and darkness helps us regulate our energy level, moods and sleep cycles. People who have seasonal affective disorder (SAD) have more intense reactions to seasonal changes. There are different therapies, treatments and lifestyle adjustments that can provide relief.

Millions of people experience SAD each year, so if you have it, you’re not alone. In this article, we’ll give you an overview of what seasonal affective disorder is, what it feels like and what treatments can help.

Understanding seasonal affective disorder

Seasonal affective disorder is a type of depression that people experience for several months around the same time each year. Winter pattern SAD is the most common type, but there’s also a summer pattern SAD that people near the equator are more likely to have. Women are more likely to have SAD than men, and it often begins in young adulthood. It also tends to be more common in people with other mental health conditions.

The exact causes of SAD remain unclear. However, research indicates that reduced sunlight may affect the body’s production of serotonin and melatonin. In people with SAD, their typical daily cycle is disrupted by seasonal changes. Vitamin D deficiencies and genetic predisposition may also play a role. 

SAD is listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as “major depressive disorder with seasonal pattern.” To receive a diagnosis, a person must experience symptoms at least two years in a row and go several months without significant symptoms during other seasons. 

Common symptoms 

SAD looks different from person to person, although many people experience oversleeping, overeating and social withdrawal. It can involve other common depression symptoms, such as low energy and loss of interest in hobbies and activities. SAD often impacts daily functioning, and it can put a strain on personal relationships.

The following are some potential symptoms of seasonal affective disorder:

• Craving carbohydrates, overeating and weight gain
• Sleeping too much
• Social withdrawal
• Feelings of emptiness or lack of volition
• Feelings of hopelessness, sadness or pessimism
• Feelings of guilt or worthlessness
• Anxiety, restlessness or irritability
• Loss of interest in one’s favorite activities
• Low energy, fatigue or exhaustion
• Difficulty concentrating and thinking
• Physical aches or pains
• Digestive problems or other medical problems with no clear cause 
• Thoughts of death or suicide or suicide attempts

Evidence-based treatments and self-care for seasonal affective disorder

There are several evidence-based treatments and self-care strategies that can help with SAD. Each of these strategies may work better for some individuals than others. Self-care is no replacement for treatment from a licensed clinician, but a balanced approach should include both. Most people will need a combination of medication, therapy and self-care to manage their symptoms.

The following are strategies and treatments that may be helpful for managing SAD:

• Light therapy 

This involves sitting in front of a specialized light box or going outside to get natural sunlight. Doing this for 20 to 30 minutes first thing in the morning can help reduce SAD symptoms. 

• Cognitive behavioral therapy (CBT)

CBT is a type of psychotherapy that helps you understand your thoughts and feelings so you can manage them more effectively. It can also be helpful for problem-solving and planning seasonal self-care. 

• Medication 

Antidepressants are the primary medication used to treat SAD. Typical antidepressants usually aren’t recommended for people with the condition. Atypical antidepressants such as bupropion and the other strategies on this list may be better options. 

• Lifestyle modifications 

You may need to change up your routine to get enough exercise and sleep during the winter and eat a balanced diet. Try to eat produce that’s in season, make meal plans and find indoor activities to stay active. Create some bedtime rituals and go to bed at the same time every day. 

• Vitamin D supplementation 

Your doctor may recommend vitamin D supplements to help with SAD symptoms.

Lightfully is here to help you find relief from seasonal affective disorder

Seasonal affective disorder is more than winter blues. It’s a treatable mental health condition that responds well to evidence-based interventions and professional support. It’s also very common, especially in colder regions. With help from a licensed clinician and a personalized plan for seasonal self-care, there is hope that you can keep SAD symptoms under control.

At Lightfully, our licensed clinicians are experienced in treating SAD and helping clients create personalized self-care regimens. We go above and beyond what you receive in outpatient therapy to provide holistic, whole-person-centered care. Our clinicians use a framework called Precision Care Model (PCM) to ensure you get exactly the treatment you need, focusing on the basic processes of thoughts, emotions, behaviors and relationships.

Are you considering intensive mental health care for seasonal affective disorder? Contact us to ask about an assessment.