What is Seasonal Affective Disorder (SAD)?
As the days grow shorter and the light fades earlier, many people notice a shift, not just in the weather, but in their mood. You might feel more tired than usual, find it harder to get motivated, or sense a heaviness that seems to settle in with the colder months. If this sounds familiar, you’re not alone, and what you’re experiencing may be something called Seasonal Affective Disorder, or SAD.
SAD is more than just the “winter blues.” It’s a form of depression that follows a seasonal pattern, often beginning in the late fall and lifting in the spring as daylight returns. Research shows that reduced sunlight can disrupt our body’s circadian rhythm which regulates sleep, mood, and energy. It can also affect levels of serotonin and melatonin, two chemicals that help stabilize mood and promote sleep. When systems shift, it can lead to feelings of sadness, fatigue, and a loss of pleasure in things we usually enjoy.
Common signs:
Low mood that persists most of the day
Decreased energy or motivation
Increased sleep
Appetite changes
Difficulty concentrating
Withdrawing from social activities
While SAD has clear biological roots, emotional factors can also play a role. Some people notice that certain seasons bring up memories or sensations tied to earlier life experiences, including loss or trauma. Research has found that individuals with a history of childhood stress or trauma may be more sensitive to seasonal changes, perhaps because of how the body and mind learned to adapt during difficult times.
This doesn’t mean that SAD is caused by trauma, or that everyone’s symptoms have an emotional memory behind them. But it reminds us that our bodies carry both wisdom and history. Seasonal patterns might sometimes echo past experiences without our awareness. Exploring these connections in therapy can help you understand why certain times of year feel harder, and how to care for yourself through them with greater compassion.
What helps:
Light therapy is one of the most studied treatments. Sitting near a light box that mimics natural daylight for about 20-30 minutes each morning can help reset the body’s internal clock.
Therapy can provide space to explore thoughts, emotions, and coping strategies that make symptoms easier to manage.
Medication may be part of a treatment plan, especially when symptoms are moderate to severe.
Lifestyle support like brief walks outdoors, mindfulness practices, nourishing foods, and time with supportive people can make a meaningful difference.
If winter tends to weigh heavily on you, try to plan ahead. Begin light therapy early in the season, create small daily rituals that include light, warmth, and movement, and remind yourself that what you’re feeling has a name and an explanation. You’re not imagining it, and you don’t have to face it alone.
Therapy can be a grounding space to explore how the season affects your energy, mood, and sense of purpose, and to develop personalized strategies to care for yourself through the darker months.